How to fuel your outdoor adventures

How to fuel your outdoor adventures

This is the time of year that the great outdoors beckons. Whether you want to hike local trails or ride your bike on the Cape Cod Rail Trail, it's a good idea to fuel your outdoor adventures with healthy snacks and proper hydration. How much to eat and drink depends on the length of your hike or bike ride.

"If it is less than an hour workout, you probably will need some hydration, but no snack is needed," said Brittany Grigorenko, a Cape Cod Healthcare registered dietitian.

Hydration is the biggest consideration, she said.

"Water is usually enough. If it's a hot day and you're sweating a lot, some sort of electrolyte drink would be beneficial. But most people don't really need an electrolyte drink."

For hikes over an hour, fruits like bananas and grapes are a good snack option. They not only provide you with complex carbohydrates, but they also help with hydration, Grigorenko said. She likes to pair carbs with a protein, so adding a small bag of nuts can be a great fueling snack.

"I really love the applesauce pouches because they are super portable," she said. "I can just leave them in my bag. I have a toddler, so I like to have them because they are easy for him too."

Another easy and portable snack is fruit leathers or dried fruit. Grigorenko warned that it's easy to go overboard with dried fruit, so keep in mind that the dehydration process has shrunk the fruit from its original large size. A little goes a long way.

A homemade trail mix is another great option, Grigorenko said.

"That's always a good one because then you can have some protein, fat and then, if you're adding a little bit of dried fruit in there, then you're getting some carbs in there as well."

Other Options

In a similar vein, the newly popular energy balls give you a quick burst of energy, and the no-bake snacks are easy to make at home. Grigorenko likes to make them with oats, chopped medjool dates and peanut butter. Sometimes she adds chia seeds and a lot of people roll them in nuts or coconut for additional nutrition. Recipes are plentiful online.

"Granola bars can do the trick too," she said. "They are easy to carry. Some are better than others. I'd go with something that's whole grain and less on the added sugars. Nuts and seeds are great too."

Energy chews and gels are great for runners or bikers who don't want to slow down to snack. You can just pop one in your mouth for a quick release of glucose and electrolytes, she said. They can be found in sports stores or online.

For longer hikes, like the 8.8-mile round trip hike to the Jeremy Point overlook on the Great Island Trail in Wellfleet, a more substantial snack is advised. In that case, Grigorenko recommends snacking on something that combines a carb with a protein. For example, a peanut butter and jelly or peanut butter and banana sandwich on whole grain bread is a good go-to snack. She also recommends a turkey sandwich and cheese sticks. You might want to throw some frozen water bottles in your backpack for hydration that will also keep the food cold.

"On the longer hikes, you need to restore and give your body some quick energy and fluids," she said. "A longer hike would also be when you need something more like an electrolyte drink if you are sweating."