Safeguarding Proper Nourishment Throughout the Mountaineering Expedition

In mountainous conditions, therefore, greater exertion is required to maintain the body's homeostasis, which is the balance necessary to maintain a balance of all physiological processes. The higher our route is above sea level, the lower the oxygen availability in the air, and the greater the increase in hypoxia. In addition to the altitude of the body, the additional challenge is the exposure to specific climatic conditions such as temperature, precipitation, and humidity. The largest portion of energy is dedicated to maintaining the body's basic functions and sustaining a stable body temperature. This last task becomes a significant challenge in colder climates. Heat dissipation is a crucial factor in maintaining the homeostasis of the entire organism. The height of 3000 meters above sea level results in an increase in basal metabolic rate, and the organism can then use up to 25% more energy than during activities in lowlands. In mountainous conditions, the caloric requirement is amplified by unfavorable weather conditions. During physical exertion in low temperatures, the organism must work hard to achieve the same intensity - it therefore requires more energy.

Whether we're scaling a five-thousander or ascending a snowy peak, carbohydrates are the most important nutrients during our mountain hike. They are the simplest and most effective source of energy for the brain and muscles. They should make up about 55-60% of the daily energy requirement during our mountain hike. Complex carbohydrates, such as whole grain bread, are the preferred source of energy as they are released more slowly than simple carbohydrates, such as sweets, which helps maintain stable blood sugar levels during a long hike. In our mountain diet, fats and proteins should also be included. Fats should make up 25-30% of the daily energy requirement and are essential for the absorption of some fat-soluble vitamins. Proteins should make up about 15% of the daily energy requirement and are particularly important for muscle recovery after prolonged physical exertion. However, a high protein intake can lead to a loss of water and electrolytes as well as an overload of the kidneys, so moderation is key.

Among the items we bring on our mountain hike, there ought to be primarily products that stimulate our appetite and that we enjoy. On high altitudes, we notice a reduction in hunger and a decrease in taste sensitivity. This phenomenon is known as 'mountain anorexia,' which is characterized by satiation after a small meal and an absence of hunger despite a long fast. This effect is observed in some people who are at an elevation of about 3,600 meters above sea level and in most people at 5,000 meters above sea level. In longer trips, this can lead to significant weight loss (12 kg/week) (K. R. Westerterp 2001). The cause of the loss of appetite is attributed to hormonal changes that occur at high altitudes, including leptin, a hormone responsible for the feeling of satiation.

Products should be present in the food ration - Weight loss due to dehydration at a level of 2 to 5 percent under standard conditions causes a sensation of thirst, while the loss of 8 percent of water can be life-threatening. During a mountain hike, one may not feel the need to drink, however, breathing in dry and cold air can lead to a loss of up to 2 liters of fluid (M. Naczyk, 8a. pl). In such a situation, observing the color of urine is the best method for assessing hydration - the darker the color, the greater the need for fluid intake.

During prolonged expeditions, especially those in the summer season, it is beneficial to have isotonic beverages on hand. Their role is to gradually compensate for the electrolytes and microelements lost during exertion. Isotonen chemically resemble human bodily fluids, which allows for the absorption of the necessary components at the appropriate rate. For this reason, such drinks are widely used by athletes and people who work physically under difficult conditions. An additional advantage of isotonics is the provision of energy in addition to hydration, which is crucial in the case of strenuous physical activities. Although isotonic drinks are available in stores, they can also be prepared at home with simple ingredients: 1 liter of water, 1-1.5 grams of salt, and 60-80 grams of sugar or honey.

– are a dependable gastronomic delight regardless of weather conditions and will be an excellent solution in any situation. The best choice will be whole grain bread. To add variety, we can prepare a sweet version with nut butter and jam and a salty version – e.g. with bean paste, cheese, egg, and vegetables. In addition, it is advisable to pack the following for emergencies: – dried fruits and nuts, – sesame seeds, halva, – bitter chocolate, – energy bars. Canned goods, i.e., ready-made meat, fish, and vegetable products, are an excellent solution for travel, but carrying them in metal cans on the back may be impractical. A lighter source of protein in such a situation will be classic or vegan kabanosy and increasingly popular dried meat products – beef jerky. During travel, small snacks that take up little space and are light are best suited. Some of them can be prepared at home, e.g., roasted chickpeas.

Ingredients: – a can of olives, – 2 tablespoons of olive oil, – flavor enhancers: salt, curry spice, smoked pepper, clove of garlic. Drain and rinse the olives. Mix them with olive oil and flavor enhancers. Place them on a baking sheet and bake for around 45 minutes at 180°C. It is essential to stir occasionally during baking. Once cooled, the crunchy olives are ready to be packed in a paper bag and taken on an excursion.

If the journey is set to be prolonged, it is worth considering the analysis of maps and contemplating whether there will be places along the way where warm meals can be consumed. If the arduous trek does not provide for such stops, the best option is to pack a thermos with warm water and dry portions. Examples of dishes that require only warm water and a few minutes of waiting are: Kuskus with tomatoes - mixing dry couscous with dried tomatoes, basil, oregano, a little salt, and pumpkin seeds; Oatmeal with fruits - mixing oat flakes with favorite dried fruits, cinnamon, and flax seeds. The addition of powdered milk will give the meal a creamy consistency, while peanut butter powder will increase the caloric content and flavor of the dish. A fascinating alternative for longer journeys are lyophilized products. Lyophilization is a drying process in which water is removed from frozen products, resulting in a direct transition from ice to water vapor (sublimation). Nowadays, one can buy not only lyophilized fruits, but also complete meals such as soups, pasta, or even meat dishes. Lyophilized products have several advantages. The process does not remove valuable nutrients from the food, so this type of meal is nutritious. Moreover, they do not take up much space in the backpack, and after adding water, they can be consumed straight from the packaging. On the back, we will only feel the weight of the thermos with water, as lyophilized, waterless products are almost weightless. Thanks to the variety of lyophilized products, we can stock up on several pouches with meals from different cuisines of the world and enjoy a delicious and nutritious Italian dish or schnitzel with potatoes in the middle of the mountains.

The chief goal of a mountaineer's diet should be to maintain energy at a consistently high level, as a deficiency of energy signifies weakness, which in turn results in a lack of pleasure from the arduous trek. Hunger during the excursion can be diminished, so for longer hikes, one should not rely on feelings of hunger. In such a situation, ensuring the frequency of meals and snacks is adequate - there is no need to fear kilocalories. However, it is best that the consumed products are primarily based on natural ingredients.