Hiking – In either snow or the heat

If you like to racewalk too, click here

Consumption of the products depends on ambient temperature and difficulty of the event/trail.

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: Less than racewalking.



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 an easy hike in temperature that are “normal for you”, then loading may not be necessary.

Before the start of each day of a long hike:
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.

For hiking in normal temperatures: Drink 1 scoop of EnduraShake (in 200ml water) will give you about 2.5 – 3 hours in normal temperatures.

During the day of a long hike:

For hiking in cold/freezing conditions: Drink 2 scoops of EnduraShake every 3-4 hours during.

For hiking in normal temperatures:  Drink 1-2 scoops EnduraShake at lunch time

Recovery food after a long hike:

For hiking in cold/freezing conditions: Drink 2 scoops of EnduraShake in 400ml afterwards. In addition drink 1- 2 scoops again before bed.

For hiking in 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 1-2 scoops before bedtime.


  1. EnduraPower (high electrolytes, blend of stable carbs) Powder to mix in water for your in your hydration pack.
  2. GT Gel (high electrolytes, blend of stable carbs). This allows you to put JUST water in your hydration pack!! A BIG winner! BLAND, easy to swallow. Fill the  little decanting bottle (110mls) with GT Gel and this will give you  about 3.5- 4 hours of  hiking in cold, otherwise, about 5-8 hours if hiking in normal temperatures.
  3. 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 (~2.5g in one teaspoon). PaceLyte = High electrolytes; the tiny amount of carb per teaspoon (2.5g) is  D-Ribose! Add 1-2 teaspoons to your hydration pack.

Give yourself VARIETY during long hikes!

You don’t have to choose one single option of the 3 above: You can switch between the 3 options: For example, you might wish to do the first half of the hike on EnduraPower and then switch to GT Gel with ONLY WATER in your hydration pack for the second half!  PaceLyte is wonderful if you want basically want only electrolytes. NO flavour, no colourants. Absolutely refreshing in the mouth for hiking in heat! I LOVE this formula!

Whichever option above you choose, remember to hydrate correctly, it has been suggested that you hydrate according to bodyweight.

For hiking in freezing temperatures, recommended: 8ml-10ml/kg bodyweight/hr – this may vary according to personal preference (and amibient temperature).
(The sodium content of all 3 formulas significantly reduces risk of hyponatremia)

For hiking in normal temperatures, recommended: 6ml-9ml/kg bodyweight/hr – this may vary according to personal preference (and sport/ amibient temperature /humidity etc).
(The sodium content of all 3 formulas significantly reduces risk of hyponatremia)

Joobies: For extra fast energy and/or electrolytes, munch on a Joobie as needed. Joobies stop cramps FAST. Great for hills.Wonderful for the cold… and… fixes sulking!

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.

11 Reasons to enjoy the little decanting GT Gel bottle (as opposed to the old sachet idea)


Kilimanjaro, Everest, Drakensberg Mountains, Aconcagua, hiking trails

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