Two essential items to carry in your hiking backpack

Hiking is a great activity for those who love nature or who are 100% Zen adepts. For a successful and energy-filled hike, a well-planned food and beverage diet is essential. Here are 2 things you must put in your bag and why.

  1. A Bottle of water

  A bottle of water is probably the must-have you should never forget to bring on a hike. Without water, dehydration and early fatigue are looming. During a hike, water replaces some of the liquids lost through sweat. An adequate supply of water also facilitates blood circulation, which in turn supplies oxygen and energy to the muscles. If you are planning a hike lasting more than 60 minutes or a high intensity hike, a sports drink will be required. In fact, our homemade sports drink recipe is ideal for this situation: https://www.sportsexperts.ca/en-CA/blog/health-tips/Water-or-sports-drinks-Making-the-best-choice-at-the-right-time .

      2 . Packable snacks

  When signs of hunger begin to show, it’s essential to eat several quick snacks. The ideal snack is rich in carbohydrates and protein. Carbohydrates are like fuel for a vehicle. They fuel the body and provide enough energy for a pleasurable hike. Protein will slow down the absorption of carbohydrates to enable the body to preserve energy for a long time. Listen to your body and eat when you are hungry!

 The snacks that provide energy rapidly to our muscles should be eaten before and during the hike.  Our banana bread recipe is a perfect example.

 At the end of a hike or during a longer one, the best snacks are those that provide more protein. It is therefore advisable to serve banana bread with a source of protein like nut, peanut or soy butter.

If the hike lasts more than a day or if you like outdoor cooking, you can bring along some cooking essentials such as a stove, bowls and reusable utensils. There is nothing more exciting than cooking outdoors.

Happy hiking!

Banana bread recipe (for hiking)

A slice of banana bread is the ideal snack to take along for a hike. It provides energy and quells hunger. Our recipe variation with added protein from nut, peanut and soy butter is ideal for prolonged activities.

Recipe category : Snacks

Annie is a nutritionist, Doctor of Pharmacy and founder of ScienceFourchette.com. Energetic, creative and passionate, she has a unique way of increasing your knowledge of nutrition and of simplifying your diet (in a big way).

Preparation Time : 10 minutes

Cooking Time : 45 minutes

Yield (Number of portions) : 12 slices


3 ripe bananas

2 egg whites

30 ml (2 tbsp) vegetable oil

80 ml (1/3 cup) milk

65 g (1/3 cup) sugar

5 ml (1 tsp) salt

5 ml (1 tsp) baking soda

2.5 ml (1/2 tsp) baking powder

210 g (1 ½ cup) all-purpose flour


50 g (1/4 cup) pearl millet, shelled, uncooked (optional)

As desired (If the hike is longer)

1 slice of banana bread

15 ml (1 tablespoon) nut, peanut or soy butter (optional)


  1. Preheat the oven to 180oC (350oF) Line a loaf pan with parchment paper.
  2. Mash the bananas into a purée
  3. Add egg whites, vegetable oil, milk, sugar, salt, baking soda and baking powder. Mix well.
  4. Slowly add the flour to the mixture. Mix until uniform consistency.
  5. Pour the mixture into the loaf pan. Bake for 45 minutes or until a toothpick comes out clean.
  6. Allow it to cool for 5 minutes before removing from the pan. Cut into slices

When serving, top the slice of banana bread with peanut butter.