Stay Energized During Long Walks

Your body needs plenty of nourishment during long walks. (Phill Feltham)

Don’t miss your favorite sites because of exhaustion

BY LINDA O’BYRNE

Wherever your travels take you, you’ll most likely find some form of public transportation. Whether it’s the London bus or tube system, the subway in Tokyo or Skytrain in Vancouver, there’s no denying that the most versatile form of transport is your own two feet. You see so much more when walking and get to slowly admire the sights and community this way.

If you do decide to trek from sight to sight, it’s important to be prepared with more than just your city handbook or map. After all, you may be walking for eight hours or even more each day and this is a lot of calories burned and muscles exercised.  Also take into account the climate of the place you’re visiting and the terrain you’ll be walking—is it hot and humid or excessively cold and are there lots of hills? The goal of nutrition during a full day of walking is to balance caloric intake with energy expenditure and includes water and electrolyte intake.

1
AVOID CHANGING YOUR DIET
Preparation should begin before you even embark on your trip. Don’t change your diet significantly for the week before your trip to avoid stomach problems, especially in a strange city where you’re uncertain about the sanitation of the closest restrooms. Also consume any snacks that you plan to take with you in the weeks before travel to ensure they sit well with you and don’t cause any gastrointestinal problems.

2
BEWARE OF BIZARRE EATING SCHEDULES
During your trip, don’t fall prey to unpredictable meal schedules. Aim to eat a small snack or meal every two to three hours to keep energy levels up and replenish glycogen levels that are depleted by walking long distances. If you’re in a foreign country or walking off the beaten track, then you might not have accessibility to healthy foods. It’s a good idea to investigate beforehand by finding places that sell food etc – prepare ahead of time by going to the city website or other useful resources like www.virtualtourist.com or www.tripadvisor.com.

3
PREPARE TO FAST
If you’re going to a country where the food is completely different than its Western counterpart, then it’s best to plan as though no food will be available. Eating accessible junk food all day long will not only wreak havoc on your digestive system but you won’t get any valuable energy from it. Foods that are high in sugar or simple carbohydrates will cause energy crashes and those with unhealthy fats can cause bloating and diarrhea. When choosing snacks combine protein and healthy fats for satiety and complex carbs for a sustained release of energy throughout the day. Bear in mind that you’ll need to pack foods that don’t require refrigeration, can be easily transported and easy to eat—as well as being healthy. Some good ideas for snacks include the following:

Crunchies snacks (www.crunchiesfood.com)
I particularly like the Edamame and wild rice however they produce various fruit & veggie packs that are great for travel.
Nuts – aim for unsalted varieties
Dried fruit
Hummus or peanut butter packs with whole wheat crackers or flatbread like Dr. Kracker (www.drkracker.com)
Energy bars such as Clif bars
Peanut butter sandwiches
Trail mix
Soy bites (www.crumcreek.com)
Energy gels like PowerGel

4
STAY HYDRATED
When walking long distance, it’s also important to stay hydrated. Drink a large 16oz glass of water before you even start your day. Then aim for one cup of water every 30 minutes or so depending on how much you sweat and the state of the weather and climate. Also, don’t forget to rehydrate yourself at the end of every day. Check your urine color and make sure it’s pale yellow. Lay off caffeine during your walks as it makes you urinate more frequently (this also means more rest stops!). If you’re can’t forgoe your daily caffeine fix, then drink equal amounts of water to re-hydrate. Make sure you take a water bottle with you and keep refilling it whenever you get the chance. Use electrolyte drinks if the weather is particularly humid or hot and diluting it can make it easier to digest. You should never feel thirsty as that means your body is already in a state of dehydration which can lead to feelings of fatigue and even make you feel lightheaded or cause muscle cramps.

The increased mileage means you’ll be burning lots calories and need adequate nutrition to fuel your efforts and also help to repair muscle damage caused at the end of a hard day’s sightseeing. IT!

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