Even though summer is coming to an end and fall and winter are just around the corner, that doesn’t mean outdoor adventures have to stop! Colorado has so much to enjoy year-round. In the fall, you can take in the beautiful changing leaves while hiking, biking, camping, horseback riding, or rock climbing. Once winter arrives, skiing, snowboarding, snowshoeing, and ice skating are popular ways to get outside and enjoy the season.

Colorado’s state parks alone offer more than 700 miles of trails to explore. Whether you’re heading out for a short hike or spending the whole day outside, it’s important to give your body the food and fluids it needs. Staying hydrated and getting enough fuel can help you have the energy to enjoy your activities, support your body afterward, and stay connected to what your body needs throughout your recovery.

High Altitudes, Hydration & Nutrition

When you’re hiking, biking, snowshoeing, or skiing in Colorado, the higher altitude can affect how your body feels and responds to activity. The air is drier, you may lose more water through breathing, and exercise can feel more challenging because there’s less oxygen available. Because of this, you may become dehydrated without immediately realizing it.

You may notice signs like nausea, an upset stomach, headaches, or feeling more tired than usual. During the winter, cold temperatures and exercise can also make it harder to notice thirst or may decrease your appetite, which can make it more challenging to eat and drink enough. That’s why planning ahead with food and fluids can be especially helpful when spending time outdoors.

Good to know: Some people may experience acute mountain sickness (AMS), which can cause headache, nausea, dizziness, and fatigue. These symptoms can overlap with dehydration, but the two are different. If symptoms develop, stop ascending and rest. If they worsen or don’t improve, descend to a lower elevation.

Hydration

Staying hydrated is an important part of caring for your body when you’re spending time outdoors. How much you need can vary depending on the activity, weather, altitude, and your individual needs.

Before activity: Drink regularly throughout the day rather than trying to drink a large amount right before you head out.
During: Keep fluids with you and drink regularly. Pay attention to thirst and other cues from your body.
Electrolytes: During longer or more intense activities, especially when you’re sweating, an electrolyte-containing drink can help replace sodium and other electrolytes lost through sweat.
After: Continue drinking fluids and enjoy a meal or snack to help replenish your body.

Remember, more water isn’t always better. Your thirst, sweat, urine color, activity level, weather, and other body cues can help guide your hydration. If you’re unsure about your individual needs, a dietitian can help you find an approach that works for you.

Fueling

When you’re spending time outdoors, your body needs energy to keep you going. Depending on the activity and how long you’ll be outside, you may need to eat along the way rather than waiting until you’re finished.

Bring easy-to-eat options: Pack foods and snacks that are convenient to eat on the trail or during breaks. Think sandwiches, granola bars, trail mix, fruit, crackers, or other foods you enjoy.
Eat regularly: Long hikes, bike rides, or days on the slopes can make it easy to lose track of time. Having meals and snacks throughout the day can help provide consistent energy and prevent you from getting overly hungry.
Include carbohydrates: For hiking and biking, carbohydrates are your main fuel. Foods like fruit, granola bars, crackers, bread, pretzels, and trail mix can be easy options to bring along.

If you’ve been active for two or more hours and don’t feel hungry, your body may still need energy to keep going. Having a snack can help provide the fuel your body needs, even when hunger cues are quieter during activity. Some snack ideas include:

Banana
Granola bar
Trail mix
Fig bars
PB&J
Energy chews
Dried fruit

Looking for Nutrition Support in Colorado?

We’re excited to share that we’ve expanded our virtual nutrition services to Colorado! Our dietitians provide virtual nutrition counseling with a non-diet, weight-inclusive approach, including support for eating disorder recovery and a variety of nutrition concerns.

We also accept insurance, making it easier to access nutrition support from the comfort of your own home.

Interested in working with us? Schedule a free 15-minute discovery call to learn more.