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Some elevation, steady pace, regular stops
Pack 250-300 calories per hour of hiking. Mix quick energy (fruit, gummies) with sustained fuel (bars, nuts). Always bring more than you think you need.
Keep snacks in inside pockets - frozen bars are useless. Choose calorie-dense foods to minimize pack weight. Hot drinks count toward both calories and warmth.
Drink 500ml per hour minimum, more in heat or high effort. Add electrolytes after 2-3 hours. If you're not peeing, you're not drinking enough.
Aim for 200-300 calories per hour of hiking to replace 60-70% of what you burn. A 6-hour moderate hike burns ~2,100 calories, so pack 1,200-1,500 in snacks.
The best hiking snacks combine quick and sustained energy: energy bars, trail mix, bananas, nut butter packets, and dried fruit. For long hikes, add a sandwich or wrap.
Plan for 500ml per hour minimum. In hot weather or high intensity, increase to 750ml per hour. Always bring electrolyte tablets for hikes over 3 hours.
Start with a snack before you begin, then eat every 45-60 minutes. Don't wait until you're hungry. Take a proper break at the halfway point for a larger meal.
Bonking happens when you run out of glycogen, causing sudden fatigue and confusion. Prevent it by eating regularly throughout your activity, not waiting until hungry.
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