The Best Hiking Snacks to Pack No Matter What Distance You're Trekking

The moment your stomach starts rumbling and your energy levels take a nosedive, your instinct's to comb through your snack stash for whatever — be it a sugar-filled granola bar or bag of pretzels — excites your tastebuds. But if you're trekking up a mountain or through a secluded pine tree forest, you'll need to be a little more strategic with your snack choices — and when you eat them in the first place.

In fact, hikers should consider eating a snack every 60 to 90 minutes between meals, depending on the intensity of the hike, says Aaron Owens Mayhew, M.S., R.D.N., C.D., the backpacking meal planning expert behind Backcountry Foodie. "This is because a hiker can be at risk of burning through their glycogen stores — aka hitting the wall or 'bonking' — within one to three hours of hiking if the body isn't fueled adequately," she explains.

These glycogen stores — or the stored form of glucose (a type of sugar converted from carbohydrates) in your liver and muscles — act as a reliable source of energy while you exercise. The more intense the activity, the more quickly your stores are used up. But if your glycogen stores get too low while you're exercising, your muscle cells can't produce enough ATP (adenosine triphosphate, a molecule stored in the muscles and the direct source of energy for muscle contraction) to hold that exercise intensity, according to an article published in Nutrition Reviews. The result: You feel run-down, fatigued, and more inclined to lie down for a nap than to climb that next peak. (

To keep your energy high throughout your trek, Owens Mayhew recommends loading up on hiking snacks that boast a balance of carbohydrates, which provide the body with that essential glucose; fats, which act as slow-burning fuels that keep your body moving after you metabolize the carbs; and protein, which help build and repair muscle, she says.

But nutritional qualities aren't the only factor you need to when stocking your pack with hiking snacks: portability should be considered too. If your backpack is stuffed to the brim, choose hiking snacks you don't actually mind getting flattened, like PB&J sandwiches made with a flatbread or tortilla rather than crusty sourdough, says Claudia Carberry, M.S., R.D., L.D., founder of Charge the Trail, a site providing nutrition guidance to long-distance hikers. Instead of packing hiking snacks that create as many crumbs as a Nature Valley bar (i.e.: cookies, snack cakes, chips), opt for crush-resistant foods such as granola, nuts, and wasabi peas and store 'em in baggies to keep them from getting into every nook and cranny of your pack. (BTW, to prevent an unwelcome squish, Carberry recommends packing heavier items toward the bottom of your backpack and placing your hiking snacks on top. But if you're looking for easy access, Owens Mayhew suggests stashing them in the hip pockets of your bag so you can eat on the go.)

Before you buy all the munchies, know that some hiking snacks aren't ideal to eat 365 days of the year, so plan accordingly. In the warmer months, energy bites and bars that contain coconut oil will end up softening, and chocolate snacks will often melt, making them both super messy to eat, says Owens Mayhew. Choose foods that won't spoil quickly, such as pre-packaged snacks and homemade trail mixes, adds Carberry.

Conversely, in the winter, snacks with higher water content are likely to harden and become difficult to actually eat (or even bite into), says Owens Mayhew. Since foods with a higher fat content tend to have a lower water content, they're more likely to stay soft and edible in the colder months, she adds. Load your pack with nuts for quick day hikes, and for multi-day hikes, stock up on hard cheeses and cured meats, which hold up well in the chilly air, recommends Carberry. "Packing a block of cheddar and a log of salami will make for satisfying lunches," she says. "Slice it up and put it on tortillas or flatbread with a packet of mustard."

So, in general, what hiking snacks are actually worth stashing in your pack and bringing on the trail? Try these picks from Owens Mayhew and Carberry for some specific ideas or just inspiration for your next adventure.

The Best Hiking Snacks for a Quick Day Trip

If your hike is more like a long walk through a nature park that gets you *slightly* out of breath, plan on bringing a light hiking snack to eat every 90 minutes, says Owens Mayhew. Translation: Don't try to fit your entire pantry into your small day pack. Luckily, short hikes give you the option to pack fresh foods without having to worry about them spoiling, says Carberry. "Apples pack well because they're durable and withstand bouncing around in a backpack."

For packaged snacks that won't weigh down your pack, Carberry suggests CLIF Bars (Buy It, $19, amazon.com), Luna Bars (Buy It, $15, amazon.com), or Rx Bars (Buy It, $19, amazon.com), all of which contain a balance of carbs, proteins, and healthy fats to keep you fueled. And when Owens Mayhew just needs a salty-meets-crunchy munchie, she turns to Goldfish crackers (Buy It, $13, amazon.com), pita chips (Buy It, $15, amazon.com), and plantain chips (Buy It, $25, amazon.com) — just make sure to pair them with a smart source of fat and protein, such as hummus or a handful of nuts.