How to Sustain Your Energy on a Multi-Day Hike

Whether you’re tackling New Zealand’s Great Walks, the Larapinta in Central Australia, or a self-planned mission into the backcountry, multi-day hiking is about more than sturdy boots and a good map.

What you eat — and when — is just as important as how many kilometres you cover.

Nutrition on the trail can be the difference between feeling strong and soaking up the views, or dragging your feet and counting down the minutes to camp. This guide explores how to fuel properly for multi-day hikes, with a focus on practical, evidence-based advice for Australian and New Zealand hikers.

Table of Contents

1. Why Nutrition Matters on a Multi-Day Hike

2. Understanding Your Energy Demands

3. Fuel Sources: Where Your Energy Comes From

4. Hydration and Electrolytes

5. Planning Your Trail Nutrition

6. Snack Strategies That Work

7. Special Considerations for AU/NZ Conditions

8. Recovery and Sustaining Energy Across Days

9. Sample Meal & Snack Ideas for AU/NZ Hikers
   

1. Why Nutrition Matters on a Multi-Day Hike

On a day hike, you might get away with a couple of sandwiches and some chocolate. On a multi-day trip, your body is under continuous load. You’re fuelling for the day ahead, recovering from the day behind, and preparing for whatever’s next.

Getting it right means more energy, steadier moods, fewer stomach issues, and a faster recovery when the adventure is over. Getting it wrong can mean fatigue, poor decision-making, and a miserable time on what should be an incredible experience.

2. Understanding Your Energy Demands

A key question: how many calories do you actually burn?

• A 70kg woman walking six hours on flat terrain at an easy pace: ~1,460 calories.

• Add a light pack: ~1,600 calories.

• Heavy pack: ~1,700 calories.

• Switch to uphill: 2,400–2,700 calories depending on load.

That’s just hiking. Add your daily resting needs, and most hikers are looking at 2,200–3,000+ calories per day. On tough routes, it could be much higher.

The science: Pandolf Load Carriage Equation

This formula estimates energy cost based on:

• Body weight

• Pack weight

• Terrain type

• Walking speed

You don’t need the maths — the point is simple: every kilo and every step faster costs you significantly more energy.

Practical takeaways

• Pace matters. Charging ahead early can burn through energy too quickly.

• Pack smart. Cutting unnecessary weight saves both knees and calories.

• Expect variation. Steep climbs can double your calorie burn compared to flats.

• Plan to eat more. On multi-day hikes, you’ll need more food than you do at home.

3. Fuel Sources: Where Your Energy Comes From

Your body blends fuel sources — carbs, fat, and protein — in different ratios depending on intensity and duration.

Carbohydrates & glycogen

• Stored in muscles and liver as glycogen.

• Critical for climbs, heavy loads, or bursts of effort.

• Limited stores (1,000–3,000 calories), so replenishing daily is essential.

Fat as a long-term fuel

• Vast reserves, even in lean hikers.

• Best at lower intensities.

• Too slow to rely on for steep uphill or high-intensity sections.

Protein’s overlooked role

• Repairs muscle and reduces soreness.

• Controls hunger and helps stabilise energy.

• Daily need: 1.2–1.6 g/kg (90–120g for a 75kg hiker). Heavier pack? You’ll need more.

• Trail-friendly sources: jerky, cheese, nuts, and Roam Protein, which is lightweight and mixes easily for camp recovery.

4. Hydration and Electrolytes

Hydration isn’t just about drinking enough water — electrolytes matter. Sweat carries away sodium, potassium, and magnesium, and without them, you risk cramping and fatigue.

Tips:

• Sip regularly, don’t gulp.

• Add electrolyte powders to your bladder or bottles.

• In hot weather, even adding a pinch of sea salt to your dinner or water can help replace sodium.

• Balance water and electrolytes — too much plain water without salts can cause problems too.

5. Planning Your Trail Nutrition

Breakfast and dinner foundations

Breakfast replenishes liver glycogen after sleep; dinner restores muscle glycogen and provides protein for recovery. Both should be calorie-dense and satisfying.

Examples:

• Oats with milk powder, dried fruit, and Roam Energy Nut Butter.

• Wraps with eggs or beans at huts.

• Freeze-dried meals with added Roam Protein.

Lunches and snacks on the go

Hikers often graze rather than stop for a full lunch. Choose foods that are:

• Lightweight

• Calorie-dense

• Easy to eat while moving

Digestibility & variety

Taste fatigue is real. Mix sweet + savoury, chewy + crunchy, solid + liquid. Your body may also start craving salt and protein after days of sweet foods — so pack accordingly.

Managing rubbish and pack weight

• Every gram counts. Repack food into ziplocks or reusable bags before leaving.

• Avoid bulky or liquid-heavy packaging (e.g. Up&Go cartons).

• Remember: leave no trace. You’ll be carrying all rubbish out, so plan packaging with that in mind.

6. Snack Strategies That Work

Slow-release options

Provide sustained energy and satiety:

• Cheese

• Jerky or bresaola

• Nuts and Roam Energy Nut Butter

Fast-release boosts

For steep climbs or late-afternoon slumps:

• Energy gels

• Sports drinks/powders

• Lollies or dried fruit

• Cola

Practical AU/NZ examples

• Supermarkets: scroggin, Whittaker’s dark chocolate, Mainland cheese sticks, tuna pouches, ramen noodles.

• Outdoor brands: CLIF bars, Tailwind, Radix freeze-dried meals.

• Roam products: ENB for quick, real-food energy; Roam Protein for camp recovery.

7. Special Considerations for AU/NZ Conditions

Heat & sun exposure

• High sweat rates = more sodium loss.

• Prioritise electrolyte replacement.

• Salty foods (cheese, ENB + crackers, olives) help balance losses.

Cold & alpine environments

• You burn more calories just keeping warm.

• Hot meals and drinks are morale boosters as much as calorie sources.

• Foods that can be heated (soups, couscous, freeze-dried meals) make a huge difference at camp.

Variable weather & terrain

• Pack a mix of quick carbs for steep sections and slower-release foods for long steady days.

• Be prepared for appetite shifts — you might crave savoury or fatty foods after days of carbs.

8. Recovery and Sustaining Energy Across Days

Recovery is what sets you up for tomorrow.

Priorities:

• Protein (20–30g within an hour of finishing) → e.g. Roam Protein shake with powdered milk.

• Carbs → pasta, rice, couscous, or freeze-dried meals.

• Fluids & electrolytes → rehydrate before bed.

A good dinner isn’t just fuel. It’s warmth, morale, and recovery rolled into one.

9. Sample Meal & Snack Ideas

Supermarket-friendly

• Breakfast: oats + powdered milk + ENB + dried fruit.

• Lunch: wraps with tuna or nut butter.

• Snacks: scroggin, olives, cheese sticks, Whittaker’s chocolate.

• Dinner: couscous or noodles with salami, freeze-dried veg, olive oil.

Lightweight, packable

• Freeze-dried meals (Radix, Back Country).

• Couscous with added ENB for fats + protein.

• Instant soup sachets for warmth and sodium.

Where Roam fits in

• Roam Energy Nut Butter: Packets that deliver real-food energy, low sugar, portable and resealable.

• Roam Protein: Lightweight recovery option; mixes easily at camp.

• Bundles: Pairing ENB + Protein covers both on-the-go fuelling and evening recovery.

10. Final Thoughts & Encouragement

Sustaining your energy on a multi-day hike isn’t about strict formulas. It’s about knowing your body, packing smart, and having enough variety to keep your appetite happy.

Experiment before your trip, bring foods you actually enjoy, and don’t underestimate the morale boost of a hot dinner or a salty snack when you crave it most.

Food is part of the adventure. Whether it’s a square of chocolate on a summit, olives shared at camp, or a squeeze of Roam Energy Nut Butter before a climb — good nutrition makes hard moments easier and the best moments even better.

So next time you’re packing, think of food not just as weight in your bag, but as energy in your pocket. And if you want a little extra help, Roam’s Energy Nut Butters and Proteins are designed to keep your adventure — and your appetite — fuelled.

Filled with adventure, one bite at a time.