What you eat and drink before, during and after walking many miles in 3 days matters.  You will need carbohydrates to fuel your muscles and fluids to decrease the risk of dehydration.  To give yourself the best possible chance to feel great during this journey, here are some things for you to consider:

 

BEFORE THE WALK

• Try different high-quality snacks and drinks during your training walks to see which gives you more energy and to learn which things to avoid.  These could include small apples and bananas, boxes of raisins, energy bars, small bags of pretzels or Cheez Its and peanut butter crackers.

• The week before the walk, do not make any big changes in your diet

• Make smart food choices and stay away from foods that are high in fat

• Drink plenty of fluids, especially the days leading up to the walk

• To prevent hyponatremia (when the sodium level in the blood is too low), drink electrolyte drinks and eat salty snacks such as pretzels if walking longer than 1 hour – so this is for training and during the actual walk

 

DURING THE WALK

• Eat a small amount of carbohydrate every hour – fruit, crackers, cheese stick, granola bars – what you trained with

• Drink a combination of water and sports drink – again, what you trained with – 4-5 ounces/mile

• Drink electrolyte drinks and eat salty snacks 

 

AFTER EACH DAY

• Consume carbohydrate-rich foods and foods with salt, to prevent next day fatigue 

• Drink a combination of water and sports drink to replace fluid lost 

 

LINKS WITH MORE COMPREHENSIVE INFORMATION

https://www.verywellfit.com/best-energy-snacks-for-eating-while-walking-3433036

 

https://lets-get.com/article/nutritional-tips-for-medium-and-long-distance-walking-eventss-details/

 

https://www.timeoutdoors.com/expert-advice/walking/nutrition/walking-and-fuelling-for-long-walks