Hiking… (in cold and hot temperatures)… and Rock-Climbing
Consumption of the products depends on ambient temperature, altitude, length and difficulty of the event.
If it is cold, then consumption of products may be similar to the hourly consumption of a marathon. However, if temperature is “normal” for you, then consumption rate will be much less.
You’ll need:
Summary:
How and when to use EnduraShake:
Nutrition/Carboloader:
1-3 days before – depending on the length, temperature, and difficulty of the event:
- For cold events like Kilimanjaro, Aconcagua or Everest, then load for 5 days before: 1 scoop EnduraShake in 200mls water at 10h00, 15h00 and before bed. (Continue eating your normal meals).
- For warm temperatures, on terrains that are “normal for you”, then loading may not be necessary.
Breakfast before the start of each day of a long event: EnduraShake
1-2 scoops EnduraShake in 200ml-400ml water, 45 minutes before the start, depending on the length, temperature (cold) and difficulty of the event:
- For hiking in cold conditions: Drink 2 scoops (in 400ml water) of EnduraShake. This will give you about 3.5 – 4 hours of hiking without getting hungry, or having any fluctuations in blood sugar. You may wish to eat breakfast as well.
- For hiking in normal temperatures: Drink 1 scoop of EnduraShake (in 200ml water) will give you about 2.5 – 3 hours in normal temperatures. No breakfast required.
Easy food during the day of a long event: EnduraShake
- For cold/freezing conditions: Drink 2 scoops of EnduraShake every 3-4 hours during.
- For normal temperatures: Drink 1-2 scoops EnduraShake at lunch time only
Recovery food after: EnduraShake
- For cold/freezing conditions: Drink 2 scoops of EnduraShake in 400ml afterwards. In addition drink 2 scoops again before bed.
- For normal temperatures: EnduraShake afterwards is optional, unless it is a multiple-day hike, then drink 1-2 scoops EnduraShake afterwards. Nothing is required before bed, unless you are exhausted, then have 1 scoop before bedtime.
DURING: Hydration is key!
Proper hydration helps maintain blood volume and improve circulation, which can mitigate some effects of higher altitudes, including symptoms of altitude sickness.
- EnduraPower (high electrolytes, blend of stable carbs) Powder to mix in water for your in your hydration pack. Add 2 scoops of EnduraPower per litre of water.
- GT Gel (high electrolytes, blend of stable carbs). This allows you to put JUST water (warm/hot water if cold) in your hydration pack!! A BIG winner! BLAND, easy to swallow. Fill the little pocket bottle (110mls) with GT Gel and this will give you about 3 hours of hiking in cold, otherwise, about 6-7 hours if hiking in normal temperatures.
- PaceLyte (high electrolytes, minuscule carb) in your hydration pack: If you feel that you don’t need (much) carbohydrate for your hike (for instance, when hiking leisurely in warmth, then rather use PaceLyte instead of EnduraPower. PaceLyte contains a negligible amount of carb. Add 1-2 scoops of PaceLyte per litre of water
Factors Influencing Fluid Requirements in Cold Temperatures
The cold can sometimes reduce the feeling of thirst, so be sure to remain hydrated!
In addition, the higher you climb, the more you can dehydrate, because of the low humidity and increased respiration rates.
And as the intensity of the climb increases, so should your fluid intake!
It has been suggested that you hydrate according to bodyweight.
For hiking in freezing temperatures, recommended: 8ml-10ml/kg bodyweight/hr – this may vary widely. Discuss fluid consumption with your sports doctor beforehand.
(The sodium content of all 3 formulas significantly reduces risk of hyponatremia)
Hydration Tips in COLD Temperatures:
- Drink warm fluids: Mix EnduraPower in hot or warm water to help maintain body heat.
- Regular Sips: Drink in small, consistent sips rather than large amounts at once.
- Monitor your hydration by observing the colour of your urine: It should be light lemon yellow.
- Staying adequately hydrated is essential in preventing altitude sickness and dehydration.
Give yourself VARIETY…
You don’t have to choose one single option of the 3 above: In cold temperatures, you can switch between the 2 options: EnduraPower and GT Gel.
For example, you might wish to do the first half on EnduraPower and then switch to GT Gel with ONLY WATER (warm/hot water if cold) in your hydration pack for the second half.
For short events in WARM temperatures, then PaceLyte is wonderful if you need ONLY electrolytes (no carbs required). PaceLyte has NO flavour, no colourants. It is absolutely refreshing in the mouth for hiking in heat!
Hydration rate in warm temperatures: Sip according to personal preference.
Note: Whichever option above you that you choose, remember to hydrate correctly according ambient temperature, altitude, environmental conditions and the intensity of your physical exertion.
Joobies: For extra fast energy and/or electrolytes, munch on a Joobie as needed. Joobies provide fast energy and stop cramps FAST. Great for climbing. Wonderful for “cheering up” in the freezing cold! Great if your brain needs a little boost of alertness!
Souties: For REAL food – a welcome SALTY snack, munch on a Soutie… ANYTIME during the event. Slow, sustaining energy with MCT’s for prolonged performance and cassava root (African yam) for slow, steady carbs. Souties contain Kalahari Salt and Himalayan Salt – Rich in trace minerals. Wonderful change from all the sweet stuff! Souties are a delicious savoury snack- for both boiling and freezing temperatures!
Recovery food after: 2 scoops EnduraShake in 400ml afterwards and 2 scoops again before bed. EnduraShake has no stimulants or artificial colours. It will not keep you awake at night.
