Backcountry Nutrition and Hydration Tips

Winslow’s Hydration + Nutrition Tips for the Backcountry:

I am a Mountain Guide and a Certified Yoga Health Coach where I have studied a lot about nutrition and helping the body to thrive.  To maximize my energy, I follow this daily morning routine for nutrition and hydration.

Backcountry Nutrition Tips

  1.  1 Liter of Lemon Water:   I drink a liter of warm lemon water first thing when I wake up.
  2. 16-22oz of Celery Juice:  Then, 30 minutes later I drink my celery juice which is amazing for electrolytes.  It also flushes out the blood and the liver.  My whole family gets some of this each day including my 7 year old son.
  3. 3 – 16 oz glasses of smoothie:  Next, 30 minutes later, I prepare smoothies for us all.  I drink 3 glasses myself so I am loaded with vitamins and nutrients.  I eat low fat, especially in the morning so that I can keep my blood clean, healthy, and fast flowing.
  4. Soup:  I then often take a thermos of soup to eat on the way up, if I am not driving, or just before I leave if I am driving.
  5. Tea:  Sometimes I take tea for the drive up, or have a thermos in the car for the drive down.
  6. Coconut water:  This is a great way to hydrate and give your body lots of electrolytes, minerals, and vitamins.  Coconut water is amazing.  Carry a small one with you on the trail.
  7. Foods for the trail:  Mostly what I eat is fruits, veggies, and potatoes.  Each week I make a big batch of soup.  I put some in the fridge, and some in the freezer.  Then I can pull it out in the morning and full nutrition is ready to go.  I eat tons of fruit.  I also take raw veggies on the trail like sugar snap peas and carrots.  Sometimes I take some oatmeal raisin cookies or wild blueberry buckle cake.

Coconut Curry Soup Recipe

  • Add water and 1 can of coconut milk to a large pot.
  • Add 1-3 potato’s of your choice
  • Add 1/8 cup of beans of your choice (if dry, soak the night before)
  • Add garlic and onions (leek, purple, or white)
  • Add veggies of your choice: squash, zucchini, mushrooms, peppers, broccoli, purple cabbage, fennel, asparagus
  • Spices:  curry, garam masala, salt, herb mix or fresh herbs, cayenne if you want spicy
  • Toppings:  Sprouts, cilantro, parsley, basil, and/or avocado (stick to 1/2 of one a day due to the fat)

If you want to make the above recipe a little healthier, then leave out the coconut milk.

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Owen Clarke

Owen Clarke

Owen Clarke is a freelance outdoor and travel journalist specializing in mountaineering.

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