#6 Food & Fuel

The Backpacker’s Ten: Foundations for Strategic Backpacking

#6: Food & Fuel – Sustaining Energy in the Wild

Overview

Food and fuel are the backbone of a successful backpacking trip. The right balance of calorie density, weight, and preparation method ensures you stay fueled without carrying unnecessary bulk. This section breaks down how to plan, pack, and cook efficiently while maintaining nutrition, minimizing waste, and adapting to varying environmental conditions.

1. Balancing Calorie Density and Weight

Caloric Goals

Backpacking demands high energy output, and caloric intake must match exertion. A general guideline is:

• 2,500–3,000 calories/day for moderate hikes (mild terrain, cooler conditions).

• 3,000–4,000+ calories/day for strenuous hikes (rough terrain, cold weather, heavy packs).

To determine personal needs, consider basal metabolic rate (BMR) + exertion levels. Longer, harder treks require more fuel, and cold weather increases caloric burn.

High-Calorie, Low-Weight Foods

Choosing energy-dense foods reduces pack weight while maximizing output. Examples include:

Packing Efficiency

• Repackage foods into resealable bags to reduce excess weight and volume.

• Avoid water-heavy foods (unless a reliable water source is nearby).

• Minimize bulk with stackable or collapsible storage options.

2. Different Types of Backcountry Food

Freeze-Dried Foods

• Pros: Lightweight, long shelf life, minimal prep.

• Cons: Expensive, requires water and heating.

• Best For: Long trips where weight savings matter. Brands like Mountain House and Backpacker’s Pantry excel in variety and taste.

Dehydrated Foods

• Pros: Lower cost, DIY options (fruits, jerky, beans).

• Cons: Longer rehydration time, some texture trade-offs.

• Best For: Budget-conscious backpackers, those preparing custom meals.

Fresh Foods

• Best Options: Apples, carrots, hard cheeses, tortillas (resistant to spoilage).

• Pro Tip: Use wax-coated cheese to prevent mold. Eat fresh items early in the trip.

No-Cook Options

• Best Choices: Wraps with nut butter, energy bars, trail mix, dried fruits.

• Benefit: Saves fuel, reduces complexity, ideal for minimalists or restricted areas.

3. Cooking Methods

Stoves: Pros & Cons

Campfires

• Always check regulations. Many areas have seasonal fire bans.

• Use pot stands or fire-safe surfaces to avoid scorching the ground.

Cold Soaking

• Requires no fuel. Best foods: instant oats, couscous, ramen.

• Ideal for fuel conservation or dry environments.

4. Fuel Efficiency and Storage

Fuel Estimation

• Canister: 50–100g/day per person for boiling water.

• Liquid Fuel: 1 oz white gas = ~2 meals.

• Tips to Conserve Fuel:

  • Use windscreens and pot lids.

  • Opt for one-pot meals to minimize cook time.

Storage Safety

• Keep fuel separate from food (odor contamination risk).

• Cold-weather considerations: Isobutane loses pressure below freezing—opt for liquid fuel in extreme cold.

Leave No Trace:

• Pack out used fuel canisters or puncture/recycle them where allowed.

5. Meal Planning for Energy Needs

Daily Breakdown

• Breakfast: Quick-digesting carbs for energy (instant oats, granola).

• Lunch: No-cook, high-fat/protein options (cheese, nuts, wraps).

• Dinner: Protein-heavy for recovery (freeze-dried meals, pasta, lentils).

• Snacks: 200–300 calories per hour during activity (trail mix, jerky, bars).

Morale Boosters

• Small luxuries like coffee, hot chocolate, or a piece of candy can keep spirits high.

6. Containers & Food Security

Food Storage

• Lightweight options: Silicone bags, zip-locks, collapsible pouches.

• Bear-proofing: Ursacks or BearVaults in bear country.

Fuel Storage

• Use proper canisters for canister stoves and leak-proof bottles for liquid fuel.

Cooking Containers

Bear Bags & Hanging Systems

• Use a PCT Method (12 feet up, 6 feet from trunk, 4 feet from the branch) to keep food safe from wildlife.

• Odor-proofing: OPSak bags reduce scent trails that attract animals.

Final Considerations

• Resupply: Plan around town stops or cache food for multi-day treks.

• Emergency Reserves: Always carry at least one extra day’s food.

• Weather Impact: Cold increases calorie needs—add fats (cheese, nuts, oil) for warmth.

Strategic Food & Fuel planning ensures you stay energized, safe, and adaptable in the wild. With the right balance, you’ll maximize endurance while keeping your load manageable.

Next Steps

Now that we’ve covered the fundamentals, we will move on to:

• A checklist to ensure you have all necessary tools and repair materials.

• A flowchart to help you quickly diagnose and address gear issues.

• A worksheet to assess your tools & repair preparedness before heading out.

Stay tuned!