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The end of monsoon marks the start of trekking season across the country since it brings clear skies, cooler temperatures, and dry conditions, ideal for trekking. In the Himalayan regions like Himachal Pradesh, Uttarakhand, and Sikkim, this period signals the onset of autumn and offers stunning views of snow-capped peaks and lush valleys.
Across the Western Ghats, Kerala, Karnataka and parts of the Eastern Himalayas (like West Bengal and Sikkim), October to February is the prime trekking season. The weather is cool and dry and there are no monsoon rains that can make trails slippery and dangerous. Whichever trail you choose to take, you will need to fuel your body well.
Keeping your stamina up throughout your journey is key to a successful trek, but for beginners, it can be quite challenging. Trekking often involves long, strenuous walks over varied terrain, including steep ascents, uneven paths, and high altitudes. Without adequate stamina, you might tire quickly, making it harder to maintain a steady pace or complete the trek.
Low energy levels can lead to muscle fatigue, dehydration, dizziness, or even more severe issues like altitude sickness on high trails. "Carbs are actually quite crucial," says Pune-based sports nutritionist Avanti Deshpande.
"Normally if you want to cut out the calories from your meals, you minimise the intake of carbs. But you can't do that when you're prepping to go trekking or planning for a trekking event, because you're planning on performance, you're not planning on shredding or anything. Focus more on complex carbs, then on protein and then on fats," the expert explains.
"On average anyone planning on going on a trek should start prepping six weeks in advance. They need to make it a point to fuel well in terms of simple sugars combined with a little bit of hydration. Not just water, they need to add electrolytes to the water. Then there are also quite a few electrolyte drinks in the market," Deshpande says.
So, what exactly are simple sugars? Though simple sugars are broadly considered to be a controversial form of sugar, during an activity like trekking certain simple sugars like glucose can be useful.
"Some people will feel like no energy in glucose but when you are hiking, when you're trekking, you need the energy coming in from those simple sugars then. This is the time when you need the direct sugar going into your bloodstream. So yes glucose has a very important role to play there. Now the other simple sugar examples will be something like carrying dates which will give you immediate simple sugar. Bananas are also a good example, they will help keep the energy levels up throughout," Deshpande breaks down.
'Familiarise Yourself With Trek-Friendly Breakfasts'
The right breakfast is crucial says Deshpande, during the trip and also during the days leading up to the journey. "When you go on these long treks though you need to train the gut which means you need to make sure that you're eating something, you're able to digest that food and then you're able to then work out."
"The right breakfast is going to have a good protein, a good carb that is a complex carb, and then it should also have good fat. So, you know, good examples of a hearty breakfast would be something like having paneer or aloo parathas with curd and or if somebody is just going to be okay having eggs then you know having a chapati roll with eggs or then you know bread and eggs and then along with that you could just apply some nut butter to it so you get your protein coming from there and the good fats," adds the expert.
'Early Dinners Can Help'
It's common knowledge that an early dinner can benefit the body by improving digestion, enhancing sleep quality, and supporting metabolism. Eating earlier allows the body enough time to properly digest food before bedtime, reducing the risk of indigestion, acid reflux, and bloating. It also helps regulate blood sugar levels, preventing late-night cravings and unnecessary snacking. And having dinner at the right time can also help you prepare for a better trekking journey.
"Have your meal two or three hours before you sleep, that's healthy. Make sure your dinners have complex carbs, don't go for a low-carb option. You can include chapatis, rice etc. Cut out junk food completely if possible and at much as possible go for home-cooked food," Deshpande shares.
What if you have to go out for a bite? In that case, you need to be a smart picker, the nutritionist says. "Instead of choosing a naan choose a rice bowl. Pasta is dicey, you can maybe have a small pasta bowl in the evening. But home-cooked meals should be your goal because you can be sure about the ingredient quality, about the quality of oil that goes into it and make sure they are actually healthy," says the expert.
