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