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.

 

About Todd Passey

Todd is America’s 62nd IFMGA licensed mountain guide with more than 20 years of experience. His guiding has taken him across the globe, from the Arctics of Svalbard to Antarctica’s South Pole.

Todd has guided all the “Seven Summits” including 2 Everest summits, 22 Denali summits and 22 summits of Antarctica’s Mt. Vinson. Todd has 10 first ascents in Antarctica’s sentinel range, and climbed test pieces like Denali’s Cassin ridge and the Walker spur on the Grand Jorasses.

Todd is an accomplished skier who’s stomping grounds include Valdez Alaska, the French, Italian and Swiss Alps, Norway and of course his backyard, Utah’s Wasatch mountains.

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