Fuel to Send: Nutrition and Hydration Tips for Climbers
Build Your Base: Energy and Macronutrients for Climbers
For most sessions, aim for 30–60 grams of carbohydrates per hour, and up to 60–90 grams during long redpoint or alpine pushes using mixed sugars. Think bananas, chews, soft baked bars, and diluted sports drink. What carb sources sit best for you? Comment with your go-to options.
Fuel by Style: Bouldering, Sport, and Big Alpine Days
Prioritize fast carbs in small doses between attempts—dried mango, a few chews, or a sip of lightly salted drink. Keep portions tiny to avoid feeling heavy. What’s your perfect between-tries nibble that sharpens focus without a crash? Share it and help another climber send.
Fuel by Style: Bouldering, Sport, and Big Alpine Days
Aim for 30–60 grams of carbs per hour, favoring gentle, low-fiber sources. A little caffeine can steady attention, but test tolerance in training. How do you structure snacks between burns to keep fingers happy? Tell us your timing and brand picks.
Train Your Gut and Pack Smart Snacks
Increase carb intake gradually during workouts to 60–90 grams per hour if needed, using mixed glucose–fructose sources. This reduces GI distress on big objectives. What foods did you have to drop—or add—after experimenting? Share your lessons so others can fine-tune faster.
Train Your Gut and Pack Smart Snacks
Try rice cakes with soy sauce, stuffed dates with nut butter and salt, crackers with hard cheese, salted gummies, or boiled potatoes with olive oil and herbs. Which compact snack survived your pack and still tasted great? Comment below with your proven picks.
Pre-Climb Routines: Breakfast, Caffeine, and Timing
Breakfast That Lifts, Not Slows
Two to three hours pre-climb, aim for carbs plus moderate protein and minimal heavy fats. Think oats with berries and yogurt, or rice, eggs, and fruit. What pre-session breakfast locks in focus for you? Share your template and why it works.
Caffeine: Friend, Not Foe
Effective doses are often 1–3 mg per kilogram of body weight, tested in training first. Combine with carbs for sharper focus, and hydrate alongside. How do you time coffee without the jitters? Drop your strategy and favorite brew method.
Pre-Hydration Without Pit Stops
Sip 300–500 ml of fluid with a pinch of salt 60–90 minutes before the approach, then a few mouthfuls closer to start. Practice to balance comfort and bathroom breaks. What’s your pre-climb sip schedule? Share it to help others tune theirs.
Within an hour, aim for 0.3 g/kg protein and 1.0–1.2 g/kg carbs, especially after long or high-intensity days. Blended smoothies or rice bowls work well. What recovery meal reliably brings you back to life? Share the recipe so others can try it.
Mountain Water 101: Sourcing, Treating, and Carrying
Treatment Options: Filters, Chemicals, and UV
Hollow-fiber filters handle sediment, chlorine dioxide tablets are light and reliable, and UV pens are fast with clear water. Always carry a backup treatment. What system do you trust when plans change? Share your setup and why it works for your terrain.
Carry vs. Refill: The Weight Equation
Carrying extra liters adds kilos and fatigue; refilling relies on reliable sources. Scout maps, recent trip reports, and seasonal snowmelt trends. What’s your go/no-go call for carrying extra water? Drop your decision rule to help others plan smarter.
Cold and Heat: Keeping Fluids Drinkable
In winter, insulate bottles, store upside down, and skip exposed hoses that freeze. In heat, use light electrolytes, shaded storage, and frequent small sips. What hacks keep your water liquid and palatable? Share your tricks, and subscribe for seasonal checklists.