Table Of ContentInrotduction
E verbya ckpackwehre,t hbeegirn nero rex perienhcaehsdi ,s
own wayo fp lanninpgr epaanrdi mnega lfosra trIwai npt.
tos hawriet yho u mwya yw,h icih.s . .
• eclect.i..cd r waingi defraosm s evesroaul rcaecsc,o rd
intgo w hafitt bse sotn a p arutilcatrr ip;
• noveryt precise ...s trivfionrbg,u tn otu suawlolryry ing
abouatg ,o ond utritiboanlala nncoetfu; s simnugc h
aboumte asuremeonrtc so okitnegc hniques;
• al ootffu n ...e njoysiunrpgr issheasr,i giftingn,g , ex
perimentThien ga.t -hopmaer tb aocfkp ackifonodsg
(htec reattihneogr ,ganiz ing)g ivmesep leasu·r e;
• nomtu bcwork ..t.h.pe a rotfb ackpacfokod s thahta p
penosn t het rai(lfin afixli nga nde ati)nis g kepts imple
andr elatiqvueilcyk ;
• basicallycre ative... u sinsogme home-drfioodesd,
somwei lfodo dsso,m eh omemafodeo dsa nda l ootf
my wayso fc ombinoirnu gs indgi fferfeoondts .
Whys houtraill dfo odb eb orinWgi?ta hl itfotrleet houaghntd
effortt,h efo ods yout ucikn tyoo ubra ckpacwkil lco ntribute
solidtloty h teo �v entgurievp,el easasnutrp ribsees sa,v ored
andr.e membearspe adro tft hmea ny-sjiodoyef bd e isnegl f
sufcfiieinntt h wei lds.
Youwri ldernepslse asbuergienl so nbgef orteh ter iapsy, o u
buiylodu bra sfuincdo fk nowleadgbeo wuhta fto oardesa vail
ablwhei,c ha rseu ittaobt laeki eny oupra ck, tohc oowm bine
theimn w ayst haptl eaysoeuw ,h aetq uipmfietnwsti tyho ur
partisctuylalanernd e edhso,wt op laanh esaodt hawth arte
maiton sbe d onoen th etrail imse resliym pplree paraantdi on
fulle njoyment.
Youwirl dernkesist cwhietnbh,o tihtt sa ngiabnlidet isn tan
gibelqeu ipmwileln bter, e atdoyg oa ta ny tniemeed,oi nnlgy
thaed ditoifao f ne wm eaolrsp arts tdrawnh erfreoomyf o ur
stoorfie d eYaosum. a yfi ndy ourgsaetlhfe froiondg lists, recipes
ando ne-l(isniemrcpsol meb inaotfii nogrnesd iiennttafios l )e
folodren ro teboloakb eTlrail eFdoo dsa,ls let toy ieilnspdi ration
latwehre yno uar ep lannainan dgv enotnuV rieb rsaoml oers
cross-cosukinst.ry
Your freeczueprb oanmadayr dhso ltdr ail-ppaocrktoeifto sn
as pechioamle magdrea nboalraos,fp emmicbaangso, f g orp,
smokfiesdhY .o um ayb egiton dabbilnhe o me-dfroioetddhs u,s
addionngem o re dimteotn rsaiioln wieatsthhi enlsgvt eosc ked
witlhi ghtweitgahsattn,yvd e rsafrtiulivetes g,e tahbelraebnssd,
more.
Thisk inodfap proaexcthe nthdess atisfaocftt ihwieol ndss
toi nclyuoduear t -hodmaeyN so.w t hearye t ingwietdhfo od
discovteobr eui etsi lliazteWedhr e.nt hmeu siewis t hy oanud
as timaen db udgaeltl oywo,uc ant uma no rdinwaorryk day
evenionrga r ainSyu ndaftaye rnooinn taoc hantcope r epare
forw ildertrniepnssos yt e ctr talyslizedo ny oucra lenThdeasre.
practgiivcese osm ethoifnt ghs ea mdee lighftfuele laissn tgu dy
intgo pograpmhaipcis nfr onotfy oufirr eplaancldeearnin g in
Janutahrneya mesa ndh abiotfaa dt osz ennew planytouws i ll
firsstei ens pring.
Youh avet oe awth ehni kibnackpga,c kionrgs kiiBnugtt.h is
neendo mte acnh oryeosu j'udas stso ona vouindd,u expee nSe
togain freeze-vdarriieaednty ed a soefp reparoartfar ieo tnha,t
fuels aydoeuq uabtuetl yb ores pyroocueA sdisdsn. o mtehteh ing
ofy ourtos etlhsfeu ggestiinto hnesps aeg ekse,eo pns earching
fonrew ideaasn tdh pel easoufer aetsii nntg hwi el dwsi grlolw !
1
SomBeas isc
Thes ecrettoe ating wetlhle w ilidns i st hinkinagh eadd,e
velopianf gew skilalnsd s tayiflnexgi bleTh.e procebsusi lds
on wl].aty oua lreadhya vea:t l east minimaalb ilittoyfix food,
somec reativitayd,ve nturousnaesnsds kialtlo rganizing.
Unlesyso ug eta kicko uto fi t( ori nt hefe w situatiwohnesr e
thesceo nsideratairoevn ist aly)o,u d on'rte alnleye dt od well
heaviloyn thingsl ikexea ct nutritbiaolnaanlcp ea,r incgo stto
theb oneo rb einogu nce-caraebfuolu t fowoedi ghtIfsy. o ua re
inr easonabgoloyd physciocnadli tiotnh,eef fectosf a s omewhat
unbalancdeide wiltl hardlyb egin tosh ow on triposfa w eeko r
lesisn m ildw eather.
Buta ddfa ctorssu cha sp rolongoerds trenuoexuesr tiono r
severwee athecro nditiaonndsy our nutritiinotnaakblee comes
cruciaInl .a ddititoonh avingr educesdt aminaa p,o orlfuye led
hikeirs m uch mores usceptitbolh ey pothermifrao,s tbiatned
injuryA.n d noto nlyi sh e morel iketloyg eti ntot roublhee,
simplwyo n'ten jotyh ed aysif hisf ood intakiesp oor.
On lontrgi pfosod weightis obviousplrimye ac onsideration.
Youwil l probabbleyc arryinexgt rap oundosf e quipmeanswt e ll
as morefo od,so it'gso odt ob ev ersateinloeu ght hayto uc an
eatf oodtsh aarte bothg ooda ndl ight.
Sometimethse cosfatc tomri ghtk eep youh omeif youro p
tionasr el imitteodexp ensivefr eeze-drfoioeddsa ndt here's no
moneyt ospar e when you wtaonh ti ke.
Ify oufi ndt hayto un eedo rw antd etailiendf ormatioonn
nutritcioosnat,n dw eightst,h eraer es omeex celleanitd ssu,c h
as thefo od sectiionnR obeSrt.W ood'Psl easuPrea ckifnogr
tbe8 0'osri ,np ublicatoifto hneUs . SDepart.m ent ofA griculture.
High-promteeaitnl ecsoso kinisg a naturfaolrb ackpackers,
sincmeea t is perishaanbdl neo ta seasy toi ncluidnet rafiolo ds
asi tis ath omeAn.d recenyte arhsa vber ougthwto d evelopments
nudgingm anytowar d decreastihnegi r overall measotar intake:
ingp ricaensd a gr eatearw areneosfws h ati sg oodf ooru rb odies.
The benefiotsf l earning howt og ete noughp rotefrionm sources
othetrh anm eats piolvle rfr om homet ot hew ildTwso. books
thaptr ovidaeb undanitd easy oucan adapt areR epceisf oar
SmallP laent Eblyl eBnu chmaEnw alda ndL aurefKsit ecnhb y
LaureRlo bertsCoanr,o Fll indearnsdB ronweGno dfrey.
FIRINYGO UR ENERGY MACHINE:
NUTRITOINALN EEDS
Moderatbea ckpackinbgoo stsc alorniece dast l easI,t 0 0c0a lo
rieas d aya boven ormalr equiremeanntdst ,h em orev igorous
thea ctivlietvye tlh,em orec aloryioeusre nergy machine burns.
Thatc anm eana nex tra2 ,00t0o3 ,00c0a loraid easyw henh iking
hourosf d emanditnegrr ain wai hteha vy pack bMoodyr fuee l
is alson eedeidn c old weatheri nm tihladn.
Whaty ourbo dy doesn'gte tfr om food intakietw, i lgle tb y
burningfa t.M osto fu sa renh'utr bty a litthluen gearn dw eight
loss, wbiultd ernetsrsi pasr ent'hte t imet od iet. Feweelaki ng
and draggoeudtd oesnm'att ch with uptbhee avti,v iexdp erience
ofw ildernestrsa vel.
Somep eoplree actto high elevatiaonndexs e rtiowni tdhu lled
appeti tiesIf. y ou'roen eo fth em,m akey ourseelafta dequately
anywatyo k eepu p yours taminaan dr esilieIfny coeu.d on't,
you'hlalv el essfu n andc oulbde i n real jesohpoarudyli dl lness,
injuoryr o ther adversity hit.
Yourc aloriinct aksheo ulbde a bout haclafr bohydranadt es
one-quaretaecrfaht sa ndp roteiCanrsb.o hydratperso viqudiec k
energayn dan immedialiftt et ol agging bodieThse.y are also
easidliyg estae pdl,u dsu rinvgi goroaucst iviBtutyt .h ee nergy
from carbohydratdeose snl'ats t long,3J. sos noe eydto hue s lower
butm orel ong-tebernmefi ts ofp roteiannsd fats.
These both reqmuoirreet ime and teoffd oirgte ssto,t hey
shouldbne'e ta teinnl argeq uantiteisepse,c iadulrliyn ogrb efore
strenuoexuesr tioCnh.o colatthee,m ythichailgh -enerbgoyo st,
can causdei gestdiivsceo mfoifrl tar gea mountasr eu sead ss nacks
durinsgt renuoexuesr cisieth; a sa higfaht c ontent.
Spreaydo uri ntakeo fp roteinsfa tansdt hroughout dtahye,
rathetrh anc oncentratthienmgi no neh eavmye alF.r equent
nibblionnga tramiixl thacto ntainnsu tsd,r iefrdu itasn dc hoc
olatoerc arobbi tmsa kes greaste nse.
Sometimess,u chas inv ery cold weaotrhi enra s urvisviatl
uatioyno,um ayn eedb otqhu icekn ergya ndl ong-laesntienrgg y.
Then candwilyl givyeo urb odya ni mmediabotoes ti nt ermosf
temperaturea nd enerbguytc, h eesoer j erkwilyl do moret o
fuely out hrougha longp erioodfi nactivity.
Some majosoru rcesof carlJobydrates are:c ereals, grains, fruits,
vegetabplasetsa,h, o neyc,a ndyfr,u idrinkst . Good sourcoeffs at
are:b utterm,a rgarinoei,lc ,h eespee,a nubtu ttenru,t sc,o conut,
chocolastees,a maen ds unflowesre edPros.t eins aref ounidn :
meatfi,sh ,c heesmei,l pkr oducetggss,, n uts,se edsp,e anubtu tter,
thec omplemnetaryc ombinatioofngr sa insl,e gumeasn dm ilk
products.
Witht hibsa siknco wledgoef n utritinoeneadlsa ,n dw itht he
varieatnydp leasurteh amto sto fu sl ikine fo ods,i ti sl iketlhya t
thetrail menusw e deviswilel supplmyo stn eedendu trients.
WHAT MAKESA GOOD HIKING
FOOD?
Fundamentawlhlayt,e vseerr veyso urp urposfoe ra gi vent riips
ther ightf oodt ot akeTh.e re ares omeq ualittiheasust ua lly
describgeo odh ikingf ood:
• nutritious
• eastyo fix
• quick
• lighwteight
• tasty
• compacatn ds turdy
• nott ooc ostly
• nonperishable
Thosem ake sensBeUT. ..t.h eraer en oh ard-andr-ufasltea sb out
creattrailiv ec ookingO!n some ofy ourt riypos uc anc ompletely
ignorec ertain "ideaflo"o dq ualitibeesc ause the structure and
purposeo ft hea dventualrleows it.
Therea ret imes wohenneo rtw o oft he baqsuiacl itliiesst ed
abovaree thed ecidifancgt orisn y ourm enup lanniAn gw.ee k
longski trifpo,r i nstanwcoen,' altl ow fort hefr eshs teaksa nd
heavyb ottolfew inew ithw hicyho uc elebraa stpee cifrailen d
shiopn a summerw eekenhdi keB.u ti nc old-weatchaemrp ing
youa retr aveliinnag h uger efrigeratanodr cane njotyh el uxury
ofm anyfo ods thatw ouldb et oop erishaobnl seu mmertr eks
(sucash freshm eate,gg s,fr uitasn dv egetables).
Sometimyeosu w ilwla ntth e food tob eo neo ft heh ighlights
ofa tripas, w heny oua reb ase-campainndgset ting a more
leisurelyw iptathci em,foe r fishing, sptluadyno trl olliinntg h e
sunA.t o thetinire s youm ayl ooakt f oomda inlasy a dequafuteel
for prolongsetrde,n uouasc tivaintdy ,s o foarl guox uryfo od that
takesm orep acks pacoer p reparattiiomne( .O nt heo thehra nd,
yours pirmiatysn eedt haltu xury naonwdt hen!)
Ifv arieist ys oi mportantto y out hayto uw ouldf eeblo red
ando ppressebdy r epeatintgh es ame main disehv ernyi ghfto r
aw eekth,e n you'plrlo babdloys omethianbgo uitt W.h at you'll
do is invesat c onsideraamboluen to fi ngenuiatnyds omea d
vance effort so thavta riewiltly be the resInu ltth.ep rocess
you'bel lrewar dedb ya ni ncreaslienvgeo lfr esourcefulanneds s
a loto fp ure fun.
Eatinign t hwei ldsa ndea tinga th omedi ffeirn s everwaaly s:
•A three-meals-as-tdrauyctu re wofne'ectlo mfortaobrl e
meett hefu elinnge edso fa backpacker.
• Becausmea ny hiking foodares concenttreada hdh ave
mucho ftheir moisrteumroev eydo,u w on'fte easl full
as after high-buclikt mye als.
• After anini tial adjustmpeenrti oydo,u m aye atm oreo r
lesso nt het rail thayno ud oa th ome.O n a six-week
triIpa tea bouhta lafga inas muchas my at-homien take
ands tilllos ta fewp oundIs'.v hei kewdi tho thers
whosea ppetitiesd iminisbhyedex ertioesnp,e cially
durinag t ripfi'rss daty ortw o ..
• When activyeo,uwil l needm orec arbohydr(antoets
morep roteitnh)a uns uailn;c olwde athemro,r efa tsto
stokyeo urbo dy furnace.
DIFFEERNTW AYST O GO
Therisea w ealtho fp ossib"lset ylaevsa"i latbotl heeb ackpacker.
Dependionngh owm uchh ew anttso s penidn t imea ndm oney,
preparei nad vanceo rdo forh imsehlefc ,a nc hoosefr om:
• freeze-drfoioedds( individiutaelm osr w hole meals)
• home-prepartehdi n(ggrsa nolfrau,i ltea thersR,u ssian
Teab,r ownies)
• grocery storfoeod s (macaroannid c heesien,s tapnutd
dingo,a tmeal)
He.c and o mosto ral l thep reparathiiomns eolrfp ayf or
someoneel steo d oi tH.e canu seex pensivfree eze-driefdoo ds
almosextc �usivealyv,o ii:hde m altogetohreu rs es omes elec
tiveHleyc .a nc hoosalel n o-coofko odfosr a t riipnm ilwde ather,
avoiditnhget ime-fuss-weiogfch oto kinga ndi tsg earH.e can
plasno meq uicmke alasn ds omet harte quimroer ep reparation.
Ins hortth,e riesn oo newa yt haits a lwaybse st!
COSTSA ND WEIGHTS
Thesewil l vary witthh es tyyloeu c hooseb,u ty ouc anr easonably
expect toea t well carry1i1nt/2go 2 poundso ff oodp erpe rson
per daya nds pendi$ng5 .p0e0rp ersonp erd ayt;h iisn cludalels
mealasn dsna cks. By plannivnegr yc arefulalnyd d oinmgu ch
preparatiionan d vancyeo urseylofuc, a nk eep costansd weights
down evenm oreIf. yougo tot hep repackaged-mreoaultaset
theo utdoosrt orceo,s tcsa ne asidloyu blFeo.r i nstanac per,e
packagebdr eakfastf orf ouor fp ancakem ix, syrumixp ,j uice,
beesfti ckcso,c oaan d cookionigcl o stasr oun$d9 .50.
PREPACKAGBERDE AKFAST
cosfotrf ouJr9:. 50
Byp ackagitnhges amem eal yourseylofu,c a ns avoev erh alf
thec ost!
ASSEMBLYEO URO WN BREAKFAST
pancak(easan d d-onlym-ixwa)t er .55
syru{pb roswnu garmargarin,e ,
maple oflraingv) .42
jui(cpeo wdered) .80
beefs ticks 1.19
vegetabolile .05
cocoa .60
Total $3.61
A prepackaged dfionrnf eoruc ro nsistoifcn hgi ckneono dle
soupr,i caen dc hickepne,a cheasn dfr uidrinkt costns 1 .50.
PREPACKAGDEIDN NER
cosfotr f ounr 1:5. 0
Bys implgyat herithneg separaittee mast t he grocesrtyor e
andd oinag m inimumo fr epacgkiangc,o stdsr opb ym oret han
at hirThde. savingcso ulbde e veng reatifey ro ud rieydo uro wn
fruiatn dp utt ogethae drr iegadr dens oupb lend.
ASSEMBLYEO URO WN DINNER
soup 10.0( olres s)
ricaned chicken 4.28
{breakdowbne low)
dripeeda ches 1.2(0ol res s)
fruidrinkt .40
ricaen dc hickyeonup ut
togetyhoeurr self:
quickr ice 1.20
canncehdi cken 2.29
sourc reasma ucmeix 69
.
instdanrtmy i lfokr mix .01
Total 4.28
Thereare otherb enefibetss idess avinmgo neyw heny oup ut
together yourown backpacfok ods.A soupmix made ofv ege·
tablaesn dh emsy ou'vger owno rd rieydo ursetalsft etsw icase
good as theb esatn ys torcea ns elaln di so ftens uperinourtr i·
tionaasl lwye ll.
As tow eighatc ,o mmont endenisc yt ot akem ucbm orefo od
than youn eedo rwil l eat(.So me sorotf p rimailn secursietemys
tot akoev ewhre n we traveolu to fs torrea ng.e. I.' vper obably
packehdo mea c umulatitvoet oalf2 9p oundosf fi gb arsS!i)n ce
backpacking foiso .do ftednr ieodr c oncentrattehda,hta ndfulo f
noodloerss malpla ckaogefd ried fruitd elcoeopkst ivsekilmyp y.
In goes anothheanrdfu l for good measuanrde a bitm orefru it,
andb efore youkn ow ity,o urf ood supwpeliyg hdso ublweh at
itsh ould.
Sometimweh,e nt herise n ob igr isikn volvterdpy,a ridnowng
youforo d toj usetn oughf oar t ri(pD.o n'cto unthte emergency
food you shoualldways havein yourp ack.)
