A Guide to Energy Snacks & Hydration for Hiking
A great hike isn’t just about the miles—it’s about the fuel that keeps you moving. Whether you’re tackling a steep ascent, covering long distances, or enjoying a casual day hike, the right hiking snacks energy strategy can be the difference between finishing strong and feeling totally wiped out.
Hiking burns serious calories. Even a moderate hike can torch 400–600 calories per hour, depending on terrain and intensity. Your body needs quick-digesting carbohydrates to keep energy levels up, protein and fats for sustained endurance, and electrolytes to replace what you lose through sweat. (Backpackers Pantry)
So, what are the best energy snacks for hiking, and how do you stay hydrated without carrying extra weight? Let’s break it down.
Best Hiking Snacks for Energy & Endurance
When choosing high-energy snacks for hiking, look for foods that are:
· Portable & lightweight – Easy to carry and won’t take up too much space in your pack
· Fast-digesting – Provide quick bursts of energy when needed
· Nutrient-dense – Packed with the carbs, protein, and healthy fats to keep you going
· Shelf-stable – No need for refrigeration or special handling
Here are our top picks for hiking snacks energy:
1. Energy Chews: Small but Mighty
GU Energy Chews are one of the best hiking snacks for energy because they deliver quick-digesting carbohydrates, amino acids, and electrolytes in a small, portable form.
Why They Work:
· 22g of carbs per serving for a rapid energy boost
· Electrolytes to prevent dehydration and muscle cramps
· No mess, no melting—just grab and go
Best for: Quick energy on steep climbs or long-distance hikes
Pro Tip: Try a mix of flavors, like Salted Lime or Blueberry Pomegranate, to keep things interesting.
2. Energy Gels: Instant Fuel When You Need It
When you need fast energy, Energy Gels for hiking are your best bet. GU Energy Gels provide fast-absorbing carbohydrates, branched-chain amino acids (BCAAs) to reduce muscle fatigue, and electrolytes for hydration support.
Why They Work:
· 21–23g of carbs per gel for sustained energy
· Portable & lightweight—no bulky snacks to carry
· Caffeinated options for an extra endurance boost
Best for: Long hikes, technical terrain, or when energy levels dip
Pro Tip: Try energy gels like Salted Caramel or Espresso Love, for a tasty, effective boost.
3. Stroopwafels: A Trail-Ready Treat
For a sweet treat, you'll love GU Stroopwafels. These crispy, syrup-filled waffles work like an Energy Gel, giving you long-lasting carbohydrates in a delicious, easy-to-eat form.
Why They Work:
· 140–150 calories per serving for sustained energy
· Fast-digesting carbs + a touch of fat for long-lasting endurance
· Tastes like a treat but fuels like an Energy Gel
Best for: Mid-hike snack breaks when you need something substantial
Pro Tip: Pair a Wild Berries Stroopwafel with almond butter for a delicious snack while hiking.
4. Nut Butter Packets: Portable Protein & Healthy Fats
Single-serving almond or peanut butter packets are an easy way to get long-lasting energy with healthy fats and protein.
Why They Work:
· Provides steady, slow-burning energy
· Packed with protein and healthy fats to keep you feeling full
· Convenient single-serving packets for easy carrying
Best for: Longer hikes where you need sustained fuel
Pro Tip: Spread nut butter on a GU Stroopwafel for a great taste.
5. Nuts, Seeds & Dried Fruit: The Classic Mix
For a DIY option, mix almonds, cashews, sunflower seeds, dried mango, and dark chocolate chips for a balance of protein, fats, and carbs.
Why They Work:
· Combines fast and slow-digesting fuel for sustained energy
· Easy to customize based on your taste preferences
· No refrigeration needed
Best for: Grazing throughout the hike for steady energy
Pro Tip: Add a few BCAA Capsules to support muscle recovery on longer treks.
Hydration: How to Stay Fueled Without Carrying Extra Weight
Hydration is just as important as your hiking snacks. Without enough electrolytes, even the best snacks to bring hiking won’t be enough to keep you going strong.
Here’s how to stay hydrated on the trail:
· Pre-Hydrate: Drink 16-20 oz of water with Hydration Tabs before hitting the trail.
· Sip Regularly: Instead of chugging, take small sips every 15-20 minutes to stay hydrated.
· Add Electrolytes: Water alone isn’t enough. Mix in Roctane Energy Drink Mix for 320mg of sodium and amino acids for endurance.
· Bring the Best Hydration Tablets for Hiking: GU Hydration Tabs are easy to drop into your water bottle for a refreshing electrolyte boost.
· Plan Refill Points: If your hike has water sources, bring a filter or purification tablets so you can refill on the go.
Pro Tip: Hot or humid day? Take a few scoops of Roctane Hydration Drink Mix to replace lost sodium and prevent dehydration fatigue.
Hiking Fuel Strategy: What to Eat & Drink on the Trail
From managing hydration to maintaining steady energy levels, what you eat and drink before, during, and after your hike plays a critical role in your performance and recovery. Your muscles need carbs for fuel, your brain needs electrolytes to stay sharp, and your whole body benefits from replenishment post-adventure.
Before Your Hike:
· Hydrate with Hydration Tabs
· Eat a Energy Chew for long-lasting energy
During Your Hike:
· Sip on Roctane Energy Drink every 20-30 minutes
· Snack on Energy Chews or Energy Stroopwafel for quick boosts
· Pack a small bag of nuts & dried fruit for steady fuel
After Your Hike:
· Replenish with Roctane Protein Recovery
· Refuel with Magnesium Capsules to restore essential vitamins and minerals to promote recovery.
Ready for Your Next Adventure? Stay Fueled & Hydrated!
The right hiking snacks energy strategy helps you go further, feel stronger, and enjoy every step. Whether tackling a tough summit or taking in scenic views, fueling smart makes all the difference.
What are your favorite GU hiking snacks? Tag us on Instagram @guenergylabs and share what fuels your hikes.