What to Eat and Drink Before a Hike:

1. Pre-hydrate by drinking at least 4 cups of water.
2. Don’t start a hike on an empty stomach!
3. Eat a combination of complex carbohydrates and lean protein, 1-3 hours before a hike, for example:

• A peanut butter and banana sandwich on whole wheat bread
• Greek yogurt with berries
• Oatmeal with low fat milk and fruit
• Apple and peanut butter
• A handful of nuts and raisins (2 parts raisins, 1 part nuts)

What to Eat and Drink After a Hike:

1. Rehydrate with water.
2. Eat a combination of complex carbohydrates and lean protein within 20 minutes of a hike to replenish lost nutrients, for example:

• An 8-ounce smoothie made from low-fat milk and fruit
• String cheese with whole grain pretzels or crackers
• Coconut water (with no added sugar)
• Turkey on a whole grain wrap with veggies
• Yogurt with berries

For more information, visit webmd.com and eatright.org.

This information is brought to you through a partnership between the County of San Diego Department of Parks and Recreation and the Health and Human Services Agency.