| FOOD (Macro-nutrients)One of the most
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| | drinks are not
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| important aspects of hill walking or
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| | recommended, unless you are in shelter
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| trekking and adventure holidays is to
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| | at the end of the day! Alcohol increases
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| maintain your calorie intake to keep pace
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| | the peripheral blood circulation leading
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| with the terrain & amount of equipment
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| | to rapid heat loss and the dangers of
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| you are carrying.The best ratio for
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| | hypothermia. Caffeine and alcohol are
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| active people is:CARBOHYDRATES50-60%
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| | both diuretics causing excessive water
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| Simple carbs. like sugar & sweets are
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| | loss, leading to a downward spiral of
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| quickly converted into glucose for
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| | dehydration.SNOWDon't eat snow! It takes
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| instant energy use. Complex carbs.
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| | more energy to melt snow in your
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| i.e. oats, wholemeal bread take longer
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| | mouth than any increase of energy gained
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| to digest and are better as a long term
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| | through increased
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| energy source.FATS 25-35%.These provide
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| | metabolism. Melt it first.SUPPLEMENTS
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| longer stores of energy. Do not exclude
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| | (Micro-nutrients)Organic food supplements
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| fats i.e. a fat-free diet, as they are
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| | are just that - they are produced from
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| essential in the metabolism of
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| | organically grown food and not
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| carbohydrates.PROTEINS 15%These take days
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| | synthesised in a lab. Extra exertion
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| to metabolise but are essential for
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| | depletes vitamins & minerals, requiring
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| the body's repair
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| | additional vitamin intake. As it would be
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| processes.WATERImportant too is to take
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| | impractical to take fresh vegetable on a
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| as much water as you can carry, because
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| | hike, the best way is to take your
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| water is rapidly lost through sweat and
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| | organic supplements. Organic vitamens (as
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| is essential to metabolise foods. Due to
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| | opposed to the cheaper synthetic types)
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| sweating, many electrolytes will be lost,
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| | include the phytofactors found in
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| especially potassium (the best
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| | vegetables, which assist in the efficient
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| replacement source is a banana). Even a
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| | usage of the main vitamin, whereas
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| 5% dehydration can result in a 20-30%
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| | synthetic vitamins are not so readily
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| reduction in metabolism, resulting in
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| | absorbed, resulting in expensive
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| decreased performance e.g. headaches,
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| | urine!The above guide advises on food for
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| weakness, fatigue, irritability, loss of
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| | sport energy & walking calories. If you
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| appetite. If your urine is clear, ok but
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| | have any specific enquiries please seek
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| if it is noticeably yellow then you are
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| | the advice of your own nutritional
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| dehydrated. Dehydration creeps up
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| | adviser. Jozefiak - Interested in organic
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| un-noticed so remember to drink regularly
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| | nutrition, organic supplementation &
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| even though you may not feel thirsty.
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| | health (amongst other things!
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| Alas, alcoholic and caffeine containing
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