To enhance the enjoyment of your hill walk, give some thought about the food that you take. Appropriate food and drink will keep you energised enabling you to:

	Complete your walk in comfort,
	Keep up morale,
	Maintain interest in your surroundings,
	Maintain alertness to help avoid injuries and sprained muscles

At the end of your walking day, the muscles in your body refuel most effectively within two hours of resting. It is essential that the correct re-energising food is eaten to replace and build energy especially if you are walking
again tomorrow.

Fluids are essential for life. Water is needed to maintain body temperature by replacing sweat which evaporates thus cooling down. Water is also the main element that transports nutrients to the muscles and rids the body of waste material.
Squash or fruit juice slows the absorption of water from the intestines due to its increased concentration. The addition of glucose (sugar), sodium (salt) and chloride (mineral element) in small amounts will aid water absorption. Isotonic drinks are based on these principles.

When out walking, food carried should have the correct balance of nutrients according to the type of terrain, the time of year and the weather. It should be appetizing, light to carry and easy to prepare and eat. How many times have you tried to open a soft cheese wedge portion when your hands are cold and wet? Chocolate doesn't carry too well on a very hot day!

Before you walk breakfast should be eaten at least one hour before exercise to allow the digestive system to start the process of conversion to energy.
During your walk your food should be high in carbohydrate and may include some of the following; - muesli, dried fruit mixes, cereal bars, fruit cake, pasta /noodles, instant (or home made) soups, bananas and or whole meal bread sandwiches.

After your walk your meal should comprise mostly of carbohydrate with small amounts of fat and protein. If walking early the next day you need to refuel on energising foods but not overload the system with hard to digest foods that give a bloated feeling and prevent a good night's sleep.
A hot sweet drink i.e., sweetened tea or hot chocolate aids the digestive process and replaces lost fluids.