Get Summer-Ready: Nutrition Tips for Outdoor Adventures
Get Summer-Ready: Nutrition Tips for Outdoor Adventures
Warmer weather is arriving, and even if a late cold snap surprises us, we all know summer is coming. With the unofficial start of summer just a few weeks away, it’s not too soon to think about outdoor fun: beach days, mountain hikes, camping trips, and road adventures.
I’ve learned over the years, especially when traveling through remote parts of New Mexico, Colorado, and Arizona, that being prepared can make a huge difference. On one trip, we hit two national parks and one monument in remote areas. We stayed in two different hotels, and in one place, the only restaurant in town other than Subway, was the one located in our hotel. It was hours away from most stops, and very few gas stations or restaurants along the way. We packed a small cooler with hard-boiled eggs, string cheese, Gatorade, water, and trail mix. Sure, we could’ve just waited until dinner, but saving money, avoiding crankiness, and knowing we had food and water in case of an emergency? Worth it. And – these places we visited didn’t have dining for lunch either. (Look up Chaco Culture National Historic Park and Canyon de Chelly National Monument to see how remote these places are.)
Whether you’re heading out for a few hours or a few days, I am sharing some tips for fueling that I have implemented over the years to help you be prepared for your outdoor adventures this season.
Why Pack Your Own Food and Drinks?
Let’s start with the why. Gas stations and fast food stops are often nearby, so you may not be far from food options these days, but that doesn’t mean they’re ideal for every situation.
Packing your own food and drinks can help you:
Save money on overpriced roadside stops or food vendors at parks and beaches.
Stay nourished with balanced choices for both energy and hydration.
Avoid hanger (you know what I mean!) by having food when and where you need it. Your family will thank you.
Be prepared for unexpected delays, long hikes, or low-service areas.
Essentials for Any Outdoor Plan
No matter where you’re going or how long you’ll be out, these basics should be on your list:
Plenty of water. You might need more than you think, especially in dry or hot areas.
Balanced snacks. Think carbs + protein + some healthy fats.
Cooler bag or insulated lunch bag. Especially for anything perishable.
Trash bag or zip-top bags. For any wrappers, fruit peels, etc.
Hand sanitizer or wipes. Not every trailhead or beach has a restroom or one with soap and water.
Fueling for a Day Hike
Hikes can vary from a quick 90-minute walk to an all-day trek. Either way, start with a solid meal ahead of time. Include complex carbs (like oatmeal, whole grain toast, or a wrap), lean protein (eggs, nut butter, yogurt), and a little fat to help sustain your energy.
I was once on a day-long hike, and half the group didn’t even bother eating something beforehand, and they didn’t pack snacks – the last leg of the hike was excruciatingly slow since they hit the wall, and the rest of us waited for them.
Smart snacks for your pack:
Trail mix or mixed nuts
Nut butter packets with a banana or apple
Whole grain granola bars
Beef jerky or turkey sticks
Dried fruit or fruit leather
Hydration tip: Consider electrolyte drinks or add-ins for longer hikes or higher elevations, especially if you’re sweating a lot.
Planning for a Beach Day
Beach trips are usually longer—6 to 10 hours—and involve sun, salt, and, often, no refrigeration. And, unless you are with a group, leaving your spot for a food run isn’t ideal.
Cooler-friendly options:
Fresh fruit (grapes, melon, oranges)
Mini sandwiches or wraps with deli meat, cheese, or hummus
Cut-up veggies with hummus or guacamole cups
Hard-boiled eggs
Pasta or quinoa salad
No-cooler-needed snacks:
Pretzels, popcorn, or rice cakes
Shelf-stable cheese or peanut butter crackers
Energy bars
And of course, plenty of water. Even better: freeze a few bottles the night before to keep your cooler chilled and give you cold drinks all day.
Camping Trips: Overnight or Longer
Camp meals don’t have to be all hot dogs and s’mores (however, s’mores are required camping food – Hershey bars in the cooler). The options open up if you’re doing a one- or two-night trip and have access to a cooler or camp stove.
Ideas for camping meals and snacks:
Pre-made foil packets of chopped veggies and protein (chicken sausage, tofu, etc.)
Pre-make chili for Frito pies –reheat the chili on site
Instant oatmeal with peanut butter and dried fruit
Canned beans and rice or grain pouches
Cheese sticks and whole grain crackers
Fresh fruit like apples, oranges, or grapes
If you plan to be active during your trip (like hiking or kayaking), fuel as you would with any outdoor day: prioritize energy, hydration, and balanced meals.
Traveling Through Remote Areas
Planning a road trip that’s not just fast food on the interstate? As I mentioned above, food stops may be few and far between in more rural or remote areas. Cell service may be spotty, too.
Road-trip essentials:
Cooler with cheese sticks, hard-boiled eggs, yogurt drinks
Shelf-stable milks or protein shakes
Trail mix or snack boxes
Reusable water bottles — and a few extra gallons of water in the trunk just in case
A full meal or two packed ahead, like a sandwich or grain bowl
It’s not about overpacking; it’s about being ready when hunger strikes and options are limited.
Be Prepared, Maintain Your Energy
Being outdoors should be fun, not stressful. A little prep can help you maintain your energy, be well-fed, and ready for whatever summer brings, such as a beach picnic, a mountain hike, or a quiet camping trip far from civilization.
So yes, warmer days are on the way. Now is a great time to prepare for outdoor adventures.
