Trail Nutrition 101: How to Fuel for Long Runs and Hikes

You’ve put in the time, logged your miles, and sorted out your gear. But if your nutrition plan falls apart 20 kilometers in, none of that prep work matters. Fuelling for long days on the trail is equal parts science and trial-and-error—and getting it right is usually the difference between finishing strong or suffering through a miserable, low-energy slog back to the trailhead.

After two decades in the outdoor industry, spending endless hours on local trails and talking with hundreds of runners and hikers about what actually works, here are the main things I’ve learned about keeping your engine running.

1. Eat Before Your Stomach Starts Growling

The single most common mistake I see people make is waiting until they feel hungry to open a snack. By the time you feel depleted, you’re already playing catch-up. Your body can process roughly 60–90 grams of carbs an hour, and it takes 20 to 30 minutes for that fuel to actually do anything for you. Start taking in calories before you start and within the first 30 to 45 minutes of any big effort days.

Count your carbs and shoot for 40–60g of carbs an hour, though this is a big generalization,  You and I process carbs differently out of the gate, and with time you might find your training your guts to better process your fuel, some athletes are clocking up to 120g an hour!  I would feel terrible if I tried that.  

2. What to Pack

You generally want fuel that’s calorie-dense, easy to eat while moving, and won't throw your stomach into a tailspin. For me, that usually means a mix of nutrition and real food.

• Gels and chews: Fast-absorbing carbs you can take mid-stride. Xact Energy Chews are a constant recommendation of mine for long days—compact, easy to stomach, and simple to portion out.
• Real food: Rice cakes, bananas, or a sandwich work awesome and can really help satiate you.
• Electrolytes: Don't skip these on anything going past two hours (more on that below).

Take a look at the full nutrition collection to see the gels, chews, and electrolytes.  

3. Don't Skip the Electrolytes

Sweat isn't just water—you're dumping sodium, potassium, and magnesium with every mile. Chugging plain water without replacing those minerals leads to cramping, stomach sloshing, and hitting a hard performance wall.

When you’re out past two hours—especially in our thick summer humidity—you need to replace that sodium. SaltStick Electrolyte Capsules are as no-fuss as it gets (take one every 30–60 minutes when it’s hot). If you prefer something quick to chew on the move, SaltStick FastChews are easy to keep in a pocket. Want a simple hydration option? Drop a Precision Fuel & Hydration PH 500 tablet straight into your soft flask.

Browse the running & hydration collection for more setup options.

4. Hydration Basics

Drink before you feel thirsty. A solid baseline is 500–750ml of fluid per hour, adjusted for the weather and how hard you're moving. On hot, sticky summer days around Nova Scotia, lean toward the high end of that. On cooler fall days, you might need less—but keep sipping consistently.

Always pack a bit more liquid than you think you'll need. Soft flasks in your vest or pack make it easy to sip continuously without having to stop and fumble around.

5. Practice on Your Training Days

Your stomach needs practice just as much as your legs do. Never try a brand-new gel or drink mix on a big target day or long adventure. Use your regular weekend runs and hikes as test sessions for your fueling strategy so there are zero unwanted surprises when you're far out in the backcountry.