day hiking Archives - Fuel For The Sole Travel, Outdoor & Adventure

Hiking is one of the most rewarding ways to explore the outdoors, but it can also leave your body feeling sore, fatigued, and depleted if you don’t recover properly.

A gruelling mountain summit or thru-hike is just as demanding on your body as an intense gym session. Taking the right steps allows you to recover properly and ensures you can hit the trails again without delay.

I come from a background in nutrition and physical therapy, which has given me a deep appreciation for the connection between the body and overall well-being.

This foundation drives my passion for researching and learning about the best ways to prepare for, participate in, and recover from any form of physical activity.

Whether it’s understanding how to fuel the body with the right nutrients, optimizing muscle recovery, or preventing injuries, I’m always eager to apply evidence-based strategies to my own lifestyle.

Considering my background and my passion for the outdoors, I have five things I always do after a difficult hike in order to properly rest and recover.

5 Key Hiking Recovery Tips

how to recover after a hike celtic sea salt electrolytes — Celtic sea salt can replenish electrolytes after a difficult hike.

1. Replenish Electrolytes

After a challenging hike, your body loses essential electrolytes like sodium, potassium, and magnesium through sweat. Replenishing these is crucial to avoid dehydration, muscle cramps, and fatigue.

Tip: Add a pinch of Celtic sea salt to your water.

Celtic sea salt contains up to 84 trace minerals that are essential for overall health. These include sodium, magnesium, calcium, potassium, manganese, zinc, and iodine, among others.

Unlike refined table salt, which is stripped of most of its minerals, Celtic sea salt retains its natural composition, making it a healthier choice for replenishing electrolytes and supporting bodily functions.

how to recover after a hike high protein meal — Consume a high protein meal immediately after your hike.

2. Enjoy a High-Protein Meal

Refueling your body after a hike with a nutrient-rich, high-protein meal helps repair and rebuild muscle tissue. Protein provides the amino acids your body needs for hiking recovery.

The saying is true. Rest and recovery is just as important as the activity itself.

This is when your body heals and builds muscle!

So make sure you are fueling it properly.

Meal Ideas: Grilled chicken with quinoa and roasted vegetables, a smoothie with protein powder, Greek yogurt and fruit, or a hearty bean and lentil salad.

Tip: Eating within 30-60 minutes of finishing your hike is the most effective window for muscle repair.

Are you an outdoor enthusiast? Check out our other hiking posts! 🥾

how to recover after a hike creatine — A dose of creatine post-hike will help with muscle recovery.

3. Consider Creatine for Muscle Recovery

Creatine isn’t just for weightlifters. It’s a great supplement for hikers looking to reduce muscle soreness and improve recovery times.

Creatine helps regenerate ATP, the energy source for muscle contractions, which can become depleted during long hikes.

How to Use: A small daily dose of 3-5 grams can support recovery and help rebuild your energy levels after strenuous activity. Always consult a healthcare professional if you’re new to supplements.

hiking recovery red light therapy — Red light therapy can aid with muscle recovery after hiking.

4. Incorporate Red Light Therapy

Red light therapy is an increasingly popular method for promoting recovery, reducing inflammation, and restoring energy levels. This non-invasive treatment uses red and near-infrared light to penetrate deep into your muscles, stimulating blood flow and enhancing cell regeneration.

Having a red light therapy machine at home has been a game changer for us. These devices are available at clinics, but the price to use them gets very expensive.

We use the Bontanny BL-2400 unit, which delivers high-quality red and near-infrared light to help with muscle recovery and overall wellness.

Benefits of Red Light Therapy:

Improves muscle recovery (the biggest benefit I’ve experienced from this device!)
Enhances sleep quality
Stimulates collagen production
Accelerates wound healing
Reduces inflammation
Aids in weight loss
Promotes hair growth

Specs on the Bontanny BL-2400 unit:

LED Count: 480pcs
Irradiance at 6 Inches(mW/cm2): 130mW/cm2
Fluence(Joules/cm2/minute): 2.7
LED Peak Wavelengths: 660nm, 850nm
Warranty: 3 Years
Can be set up vertically or horizontally to fit within your space

Tip: Even a quick 10-15 minute session post-hike can help ease soreness and set you up for better recovery.

Use code “FUEL20” for 20% off Bontanny Red Light Therapy Devices!

how to recover after a hike sleep — Get your 7-8 hours of sleep in for proper hiking recovery.

5. Prioritize Sleep

Sleep is one of the most effective tools for recovery that doesn’t cost a thing!

During deep sleep, your body produces growth hormones, repairs tissues, and restores energy levels.

After a difficult hike, aim for 7-8 hours of high-quality sleep to allow your body to fully recover.

Tips for Better Sleep After a Hike:

Stick to a consistent sleep schedule.
Avoid caffeine or heavy meals close to bedtime.
Create a relaxing bedtime routine, such as stretching or reading.
Avoid any screen time before bed.
Consider using a red light therapy session before bed to enhance sleep quality.

Proper recovery after a hike is just as important as the hike itself. By replenishing electrolytes, eating a high-protein meal, incorporating creatine and red light therapy, and getting enough sleep, you’ll be ready to tackle your next outdoor adventure in no time.

Take care of your body, and it will reward you with many more adventures on the trails!

Have any post-hike recovery tips? Share them in the comments below!

Did you enjoy our Hiking Recovery tips? Sharing is caring 👇

*This post may contain affiliate links that help to keep this blog running. Read our disclosure for more information.

When it comes to hiking, we spend most of our time and energy planning out our gear for multi-day hikes. But the truth is, the gear you carry with you on a single day hike is just as important. We like to keep our day hiking backpack stocked with essential items so we are always prepared when we decide to take a spontaneous hike. We’ll take you through our day hiking essentials and lay out a packing list that will keep you happy, safe and comfortable.

What are some of your day hiking essentials? Are there any luxury items you are willing to carry? Let us know in the comments below! 👇

Here is Your Day Hiking Gear Checklist:

Water

Water is key when hiking and has to be at the top of our day hiking essentials list.

Like many other seasoned hikers out there, our go-to water container is Camelbak . If you haven’t heard of Camelbak yet, you need to check them out. They are the leaders in hands free hydration. Their day packs allow you to easily carry 2.5 L of water – which is plenty for most day hikes. A tube extends from the bag and over your shoulder, making it quick and easy to sip as you walk.

We also think the Camelbak is the ultimate day hiking backpack because in addition to holding a day’s supply of water, there is extra storage space to carry all your other day hiking essentials. Check them out here ⬇️

Day Hiking Backpack

If you plan to pack more gear than a Camelbak can store, we think you will love the Icemule Cooler. These bags are great because they serve multiple purposes at once. They come in tons of sizes so you can carry as much gear as you need. Most bags have super padded straps so you can tote along your gear comfortably. They are also constructed in the same way as a dry bag, making sure everything you bring stays dry. And the best part, the bag is insulated to act as a cooler. If you are planning to hang out and have a picnic on your hike, this bag will allow you to keep your food and drinks cold all day.

Water Treatment

Packing lots of water is important on a day hike but it is smart to have a back up. This is a ‘worst case scenario’ type deal. Say you get detoured, lost, rained out, or simply the hike takes longer than you thought. You want to make sure you have a back up water source. To avoid any dire situations, throw a water treatment option in your bag.

Potable Aqua Germicidal Water Purification Tablets are small, lightweight and will purify water from any source. Although, they do take half an hour to be effective and leave behind a slight aftertaste.

You could also opt for a slightly larger option. A water filter allows you to drink from any water source, removes 99.99% of bacteria, you can drink the water instantly and it makes the water taste fresh and clean. Our absolute favourite water filter for hiking is the Sawyer Mini Water Filtration System. It is much smaller than other filters on the market so it’s easy to throw in your bag. It also attaches directly onto your water bottle making the drinking process super simple. And the water tastes fabulous!

Food

Of course, the second most important of day hiking essentials: food. Food is so important on any hiking trip. Not only do you want to bring the right snacks to fuel your day, but you want to bring a bit extra in case your hike takes you longer than anticipated. Pack along a little more than you think you will need, just in case.

We suggest packing high energy snacks to give you the best bang for your buck. Things like trail mix, mixed nuts, beef jerky, cheese sticks, tuna bags, and protein bars are perfect.

For a full outline of the best snacks and meals to pack on day hikes or multi-day backpacking trips (including recipes), check out our post ‘Healthy Food Ideas for Hiking Snacks and Meals’.

Dress in Layers

Depending on the area of the world you are hiking in, weather can change very suddenly. Hiking near mountains, in rainforests or at high altitudes may mean you need multiple types of clothing options.

Our advice is to dress in layers. This is the best day hiking attire you can choose. We typically wear a light, moisture-wicking tank or tee, covered in a thermal long sleeve shirt, and then a thermal fleece or jacket. This way you will be comfortable in all temperatures.

Pro Tip – We love clothing made from merino wool. This material is breathable and lightweight but will also keep you warm.

Comfortable Footwear

In order to stay comfortable and safe on a trail, you need the proper footwear. Don’t rely on basic runners, sandals or flats. You will not get the right support and end up with sore, painful feet. Worst case scenario, you may even end up injuring yourself.

Invest in some quality trail runners or hiking boots. We prefer trail runners for a day hike. They provide great support for your feet, while remaining lightweight and comfortable.

However, if you have any ankle instability, you should consider a high cut hiking boot.

We can tell just by looking at you that you are an outdoor lover, just like us! While you’re here, check out our other hiking and camping posts:

Hiking Poles

Hiking poles are definitely not necessary on every hike. The decision to bring hiking poles on a day hike will have to be made on an individual basis.

There are a 3 main reasons we would suggest hiking poles be on your day hiking essentials packing list:

1) If the trail is labeled as ‘difficult’ or ‘advanced’, has lots of elevation gain, or the ground is uneven.

2) If you have any instability or problems with your hips, knees or ankles. Hiking poles should be brought with you every time you hike.

3) If you are on a multi-day hike. The physical stress of carrying 40-50 lbs of weight on your back for multiple days puts a ton of pressure on your joints. Hiking poles relieves your joints and distributes that weight much more evenly. This means you will be less likely to get injured.

We use BAFX Hiking Poles. They are perfect for either day hiking or multi-day hiking because they are lightweight, collapsible and super durable.

Poncho

No matter what the weather says, there is always a chance of rain. A poncho is an easy, lightweight piece of gear to pack with you in order to keep you dry, comfortable and protect your valuables.

Hat and Sunglasses

Protect that beautiful face of yours!

Mineral Sunscreen

You’re mother was right. You always need to wear sunscreen. Even in overcast weather. Any time you plan to spend a few hours outdoors, you should be applying and reapplying sunscreen throughout the day.

Our favorite brand is Bare Republic. They have a huge range of mineral sunscreens that are safe for your skin (and the oceans!). They keep coming out with new innovative products like a tinted facial sunscreen, a shimmered body sunscreen and a smooth, whipped sunscreen. Check out their product line, they are a fantastic company!

Bug Spray

Don’t let the bugs get to you. Hiking is supposed to be enjoyable and bugs can completely ruin your experience. This is an easily overlooked piece of hiking gear and we think it’s one of the most important ones.

We love the eco-friendly, plant-based insect repellent REPEL Lemon Eucalyptus. It is completely DEET-free, uses natural lemon and eucalyptus oils, and smells amazing.

We just spent 5 months on the road, overlanding North America in our converted SUV camper van. And we think it is the best way to see the world! Full of fun, adventure, and budget savings. You can check out our vanlife posts here:

Camera

Unless you are a pro photographer, your smart phone is all you need to take photos on a hike. It is a lightweight camera option and also provides you with communication if things go awry.

Some food for thought. If you are bringing your phone on a hike, consider a waterproof solution. We have been caught in enough rain storms to learn to always bring a waterproof phone case. The Hiearcool Universal Waterproof Case takes the fear out of getting caught in the rain. Our favourite part is that you can still use your phone while it is in the case. So you can take those majestic, rainy day nature shots.

Animal Protection

We hike a lot in British Columbia, in mountainous and remote areas. There is always a risk of coming across bears, cougars and coyotes. It is important to respect these animals and the homes that they live in. But you also need to be smart, protect yourself and be prepared for any situation.

Our main tip is to research the area you are hiking in so you have a good idea of what animals you may come across and how to handle them if you do.

There is some animal protection gear that you can bring along on a hike. We always attach a bear bell to our bags. These bells provide a constant sound as you walk, keeping any skittish animals at bay. We also make sure to talk a lot and always make noise. A bit pricier of an option is to carry bear spray. If you do happen to come face to face with any of these animals, this is your best line of defense.

OutdoorLife.com gives a great overview of what to do when you encounter a variety of animals.

First Aid Kit

Pretty self explanatory. You want to be prepared for any situation you come across.

The First Aid Only kit has everything you would need for any situation. It comes in a compact and portable bag that is easy to throw in your day hiking backpack.

Navigation Tools

It is never the plan to get lost on a hike. But, it does happen (we’ve been there a few times 🙄). And in case it happens to you, you will want a solid means to find your way out. Having your phone is great, but you may not always have reception or battery life available.

Instead, carry a detailed map of the area and the trail you are on. If you can’t find a paper map, you can download the All Trails App on your phone. You will also want a compass to help navigate you in the right direction.

Headlamp or Flashlight

Another item you hope you will never need to use on a day hike. However, if some unforeseen circumstance gets you stuck on the trail past sunset, you are going to need a source of light. Carry along a small flashlight or a headlamp to keep you safe in the dark. And maybe pack some extra batteries too.

Multi-Tool

A good quality multi-tool is an important piece of hiking gear and makes our list for day hiking essentials. It really has limitless possibilities from repairing broken gear to first aid solutions.

Lighter

And in the worst case scenario, you may need to start a fire. Carrying a lighter with you could just be a life saving device.

✨ Bonus Tip ✨

Andy and I went on a three-day backpacking trip in Colorado this summer and it did not go as planned. We made about 1000 mistakes and ended up doing a hike twice as long as we had planned. Luckily, we had enough gear, food and water to get us through.

The biggest issue during this hike was that our families were not aware of where we were hiking. And because we were in the mountains, we had zero cell reception and no way of reaching the outside world. Not only was this completely unsafe, but it made our families extremly worried.

This was a HUGE lesson for us. We will be making a post all about hiking safety in the near future. And at the top of our list is this: Always tell someone exactly where you are going, how long you should be, and when they can expect you home.

Please stay safe out there!!!!

Okay what did we miss? Is there an item you always take with you on your hikes? Let us know in the comments below!

Did you love this post? Share it on Pinterest! 😄