Introduction
Trekking in the Himalayas involves several days of physical exertion in conditions where the body expends considerably more energy than usual. Each day involves several hours of walking, significant elevation gain and changeable weather conditions. That is why your diet has a huge impact on your well-being, recovery and safety. In Nepal, you won’t find gourmet cuisine, but local lodges and restaurants offer food that provides energy and is well-suited to high altitudes.
Traditional food in Nepal
The basis of the diet in the Himalayas is dal bhat – a dish consisting of rice, lentils and vegetables. It’s a filling meal, rich in carbohydrates and easy to prepare, which is why you’ll find it in every village. The Nepalese jokingly say „dal bhat power, 24 hours” – and indeed, this dish gives you energy for the whole day.
In addition, pasta, potatoes, chapati, vegetable soups and momo – steamed dumplings stuffed with vegetables or meat – are often served. Meat is less common, particularly at higher altitudes, as it is difficult to transport and store; nor do we particularly recommend eating meat whilst trekking, unless you are certain of its freshness.
What should you eat whilst trekking?
The most important things are carbohydrates – these provide the energy needed for the hike. Rice, pasta, potatoes and vegetables should form the basis of your meals. It’s best to limit fatty and heavy dishes, as digestion is slower at altitude.
It’s also worth taking some snacks with you: nuts, dried fruit, energy bars or energy gels. The food at the lodge can get a bit monotonous, and these extras add variety to your diet and provide a quick energy boost whilst you’re walking.
Liquids and irrigation
At high altitudes, the body becomes dehydrated more quickly, so you should drink plenty of fluids whilst trekking 3–4 litres of fluids a day. The best option is boiled, filtered or tablet-treated water; it is worth considering taking electrolyte supplements. Alcohol is not recommended – in fact, we strongly advise against it – as it weakens the body and hinders acclimatisation; above a certain altitude, it is strictly forbidden. Masala tea (tea with milk and spices), which warms you up and gives you energy, as well as ginger lemon tea, which we often make upon returning from the Himalayas, reminiscing about our afternoon rests in mountain huts with a cup of this special ‘power drink’.
Supplements and vitamins
Long treks often mean a diet low in fresh produce. That’s why it’s worth taking essential vitamins and minerals: vitamin C, magnesium and electrolytes in effervescent tablets. It’s a simple way to prevent muscle cramps and a weakened immune system, whilst also adding some variety to the taste of your water whilst trekking.
What should you avoid?
- Whether it’s untreated tap water or river water – always filter or boil it.
- Salads and raw vegetables – these may be washed in water of uncertain quality.
- Heavy and greasy meals – at high altitude, the body is already working at the limits of its capacity.
Summary
The diet in the Himalayas is based on simple, local produce – rice, lentils, vegetables and starchy dishes. This food is ideal for mountain conditions, as it provides energy and is easy to prepare. Proper nutrition and hydration are key to maintaining your strength and enjoying your trek without any unnecessary health problems.
