You get energy for long-distance hiking from glycogen stored by your body. No other food converts to glycogen as readily as carbohydrates. During the training months, consider putting yourself on a high carbohydrate diet - including such foods as pasta, rice, potatoes, whole-grain bread, and fresh vegetables and fruit.

In the last three to four days prior to the hike, include mainly carbohydrates in your diet. Eat small meals on the afternoon and evening before the hike; and have a light dinner as it takes at least 24 hours for most of the food you eat to be processed.

To learn more about staying hydrated and well nourished during the hike itself, please visit the Trail First Aid section.