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
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.
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! 🥾
- ‘Your Day Hiking Essentials Packing List’
- ‘How to Get in Shape for Hiking’
- ‘The Essential Backpacking Packing List’
- ‘Hiking Food Ideas for Healthy Snacks and Meals’
- ‘The Ultimate Camping Packing List – With FREE Printable’
- ‘10 of the BEST Budget Sleeping Bags’
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.
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!
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!
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