What to Eat on a Long Hike or Ultra: Real-Food Fuel With Natural Caffeine

Quick answer

On hikes and ultras longer than 2–3 hours, aim to eat something every 30–45 minutes, building to roughly 60–90 g of carbohydrate per hour for long efforts. Pack foods you enjoy that won't melt or crumble. Save most of your caffeine for the second half, when fatigue and early starts catch up with you.

Want your own caffeine numbers? Use our caffeine calculator to get a timed plan for your weight and time on your feet.

How much should I eat on a long hike?

Jeukendrup's 2014 review of carbohydrate intake suggests about 30–60 g per hour for 1–2.5 hours and up to 90 g per hour for longer efforts, using mixed carbohydrate sources. At a steady hiking pace you may need less, but on big days with lots of climbing, under-eating is the most common mistake.

What snacks travel well?

• Bars: easy to count and pack. Choose ones that don't melt in a hot pack.
• Crunchy clusters and trail mix: easy to eat while walking and good for grazing. Our Superfruit Clusters come in 120g bags.
• Something salty: pretzels, crackers or salted nuts help on hot days.
• Easy carbs for the hard parts: gels, chews or lollies for steep climbs and the last few hours.

Where does caffeine fit?

The ISSN reports that caffeine improves attention and vigilance as well as endurance, which helps with navigation and footing late in the day. The AIS suggests protocols that spread caffeine through the effort or save it for when fatigue sets in both work.

On a long day out, a simple plan is:

1. Normal coffee or a 20 mg Blueberry Cashew SUPR Bar at the start.
2. A 40 mg Cocoa Almond bar or a handful of clusters around the halfway point.
3. A stronger top-up, such as the 60 mg Espresso bar, for the final push.

Keep any single dose under 200 mg and the day's total under 400 mg (AIS). For multi-day hikes, avoid caffeine late in the afternoon so it doesn't hurt your sleep.

Packing list for a full day

• One snack per 30–45 minutes of planned walking, plus two spares
• Electrolytes or salty food
• Know the caffeine content of everything you pack
• A zip bag for rubbish – leave no trace

FAQs

Is caffeine dehydrating on a hike?

The AIS notes that small to moderate doses have minimal effect on hydration in people who have caffeine regularly. Drink to thirst and carry enough water.

What about ultras through the night?

Caffeine can help alertness when you're sleep-deprived (ISSN). Many ultra runners save it for the night section.

Do Superfruit Clusters have caffeine?

Yes. Banana Coconut has 71 mg per 120g bag and Choc Crunch has 85 mg, so treat a full bag as one dose.

Sources

• Jeukendrup A (2014) Carbohydrate intake during exercise
• Guest NS et al. (2021) ISSN position stand: caffeine and exercise performance
• Australian Institute of Sport – Caffeine supplement fact sheet

General information only, not individual advice.