When preparing for a challenging high-altitude climb, whether it’s Mont Blanc, the Matterhorn, or the Eiger, there’s a lot to consider: gear, fitness, acclimatisation. One key aspect that is often overlooked, however, is nutrition and hydration. To successfully summit any of these iconic peaks, your body needs the right fuel to keep you going. In this journal, we’ll cover the essentials of what to eat and drink to ensure you stay energised and hydrated throughout your journey, no matter which summit you’re heading for.
The Importance of Nutrition
During a long day of climbing, your body burns through calories at an intense rate. It’s not uncommon to burn significantly more energy than you would on a typical day, especially on summit day. Whether you’re tackling the Matterhorn, Gran Paradiso, or Mont Blanc, the challenge remains the same. The difficulty? At altitude, your appetite can decrease just when you need energy the most. This makes having a solid nutrition plan key to maintaining your stamina and focus throughout the climb.
So, what should you be eating to sustain yourself?
Snacks: Finding the Right Balance
On high-altitude climbs like Mont Blanc, the Matterhorn, Monte Rosa, or the Eiger, you want snacks that provide a good balance of carbohydrates for quick energy and protein to support muscle recovery. You’ll also want to avoid too much fibre, as this can lead to digestive discomfort at altitude.
Here are some tried-and-tested snack ideas that are easy to pack and will help keep your energy levels stable:
- Protein Bars: Choose bars that offer a balanced mix of carbohydrates and protein. Brands like Clif Bar and Grenade are great options.
- Energy Gels and Chews: These are ideal when you need a quick energy boost during a break. Look for gels with added electrolytes to help replace the salts lost through sweat.
- Dried Fruit: Lightweight and packed with natural sugars, dried fruits like apricots, figs, or bananas are perfect for an easy energy boost.
- Nut Butters: Single-serving nut butter packets are a fantastic source of healthy fats and protein. They’re easy to eat and provide long-lasting energy.
- Jerky: If you’re craving something savoury, jerky is a high-protein option that’s easy to pack and carry. It also makes for a nice break from sweet snacks.
While on the mountain, you might not feel hungry, especially at higher altitudes. However, it’s important to eat regularly during designated breaks to keep your energy levels up. Your guide will signal when it’s time to stop, and these moments are key opportunities to fuel your body. Aim to have a snack when you pause, rather than waiting until you’re feeling tired or hungry.
Hydration: More Than Just Water
Staying hydrated is just as important as keeping your energy levels up, and it’s not just about drinking water. Whether you’re climbing Mont Blanc, Gran Paradiso, or Monte Rosa, at altitude, even in cold conditions, you’ll sweat more than you realise, losing vital electrolytes like sodium, potassium, and magnesium. These are crucial for muscle function and overall stamina.
How can you best manage your hydration?
- Electrolyte Powders or Tablets: These are a simple and effective way to replace the salts you lose through sweat. Add them to your water bottle or hydration bladder during breaks. Popular brands like Nuun and Science in Sport (SIS) are widely available.
- Pre-Made Electrolyte Drinks: If you prefer not to mix powders, drinks like Powerade or Gatorade are good alternatives. Just be mindful of the weight when packing.
- Regular Sips During Activity: While you may not be able to sip water constantly, especially on steep sections of the climb, it’s important to drink when the group stops for a break. Rather than gulping down large amounts, aim to drink little and often during rest periods.
Test Your Nutrition and Hydration Strategy
One important tip: test your snacks and hydration options before the trip. What works for someone else might not work for you, and the last thing you want is an upset stomach during a climb. During your training hikes, try out different foods and drinks to see how your body reacts. That way, you’ll know exactly what to pack for your summit day on peaks like Mont Blanc or the Matterhorn.
And remember: while you might feel fine skipping a snack or drink during a short trek, it’s essential to follow the plan when you’re on the mountain. Relying on regular snacks and hydration breaks will keep you moving efficiently and reduce the risk of fatigue later in the day.
Final Thoughts
Good nutrition and hydration are the cornerstones of a successful high-altitude climb. Whether you’re aiming to summit the Matterhorn, Mont Blanc, Gran Paradiso, or Monte Rosa, having a plan for what you eat and drink will give you the best chance of staying strong all the way to the top. Make the most of the breaks your guide schedules, using them to refuel and rehydrate, even if you don’t feel hungry or thirsty in the moment.
By packing foods you enjoy and staying mindful of your hydration, you’ll ensure your body has what it needs to perform at its best. And when you reach the summit, you’ll know that you’ve done everything possible to give yourself the best chance of success.
See you at the summit!