Food and drink

The food should be nutritious and contain lots of energy. Daily calorie intake on a winter trek should be between 3,500–6,000 calories, and can be as high as 8,000 calories in extreme situations.

One tip is to use a little extra oil in your food, and throw in spices, garlic, nuts and parmesan cheese for added flavour. Peanut butter or nutty spreads like Nutella are excellent sources of energy.

Don’t try to save weight in your pack by leaving food at home. And forget about keeping in shape for the beach by not eating enough.

Four litres a day

Your body releases a lot of fluids during the winter, even if this is not as noticeable as on a warm summer day.

Large amounts of fluids are needed to be active, but just as much disappears merely from breathing, since your body is trying to add heat and moisture to the dry, cold winter air.

Drink a lot of liquids, at least four to five litres per day, preferably in small, frequent portions of 1.5-2 decilitres, approximately every 20 minutes. Add a little extra water to your meals.

Drink warm drinks (at least 20°C), and preferably drinks that are slightly sweetened – this helps your body absorb the liquid and supplies your brain with blood sugar.

Avoid quenching your thirst by eating snow – this actually cools down your body.