1. Q: How much should hikers eat before starting, during the hike, and after finishing?
A: You should eat significantly more than usual. The reason is that we need to consume a large amount of food to build up sufficient energy before starting, maintain momentum during the hike, and replenish the substantial energy expended afterward. For a person weighing 70 kilograms hiking at a speed of 6 kilometers per hour on flat ground—though their pace will noticeably slow down when going uphill—they will burn at least 360 calories per hour. After hiking for 24 hours, the calorie expenditure will be no less than 8,640 calories, which is two to three times or even more than the daily energy consumption of an average person of the same weight. We must obtain this energy from food, and our appetite will definitely increase significantly. It’s very likely you’ll feel hungry throughout the week, and even if you eat heartily, you may not gain weight—in fact, you might lose weight. For all hikers, especially those worried about gaining weight, this could come as quite a surprise.
2. Q: Is "carb loading" a week before the Oxfam Trailwalker race useful?
A: So-called special diets designed for athletes are said to increase their carbohydrate stores. In reality, the human body has very limited carbohydrate storage—even well-trained athletes don’t exceed 1,200 calories. With such a small reserve, if not replenished, it can be depleted within four hours after the start of the Oxfam Trailwalker. For hikers who have adequate food during the walk, carb loading will have little impact on energy balance or performance.
3. Q: What should we eat?
A: The human body typically uses carbohydrates as its primary source of energy. Only when carbohydrates are insufficient does the body turn to fat. Although the body has limited carbohydrate reserves, it has abundant fat reserves. While fat can be used as an energy source, the problem is that its energy release rate is very low, inadequate to meet the intense energy demands of a hiker (you’ll truly understand what “intense” means after climbing consecutive peaks like Chicken Hill and Ma On Shan). Carbohydrates are the energy source for physical activity. This energy source has a high release rate, sufficient to meet the needs of our muscles during strenuous activity. It is also the only energy source usable by our brain. To successfully complete the Oxfam Trailwalker, we must maintain a clear mind. When the brain lacks energy, people tend to become irritable, conflicts among teammates are more likely, judgment is impaired, and the risk of injury increases. Since our carbohydrate reserves are limited, we must consume a lot of carbohydrates during the Oxfam Trailwalker to maintain forward momentum.
4. Q: What are carbohydrates?
A: Foods like rice, bread (including Chinese noodles and flour-based dishes), potatoes, and bananas are rich in complex carbohydrates. Candies, glucose powder, glucose, and other sugary drinks contain simple carbohydrates (simple sugars). Certain packaged "sports foods," such as bars, are mixtures of complex and simple carbohydrates.
5. Q: What types of carbohydrates should we consume?
A: Simple carbohydrates, such as glucose drinks, are easy to consume and quickly absorbed. Therefore, they can rapidly "inject" energy into the body. However, after the rapid absorption of glucose, the body may over-secrete insulin, leading to reactive hypoglycemia. As a result, those hoping to boost their energy levels with glucose drinks may instead experience a drop in blood sugar and energy. One way to prevent reactive hypoglycemia is to consume large amounts of simple carbohydrates very frequently—but this is not a healthy approach. Another method is to consume a mixture of simple and complex carbohydrates. When the body is low on energy, it’s okay to eat some candy or drink a glucose beverage, but you should follow it with foods like rice, noodles, or bread.
6. Q: Should we eat other types of food besides carbohydrates?
A: You should avoid fatty or high-fat foods. As mentioned earlier, fat is a slow-releasing energy source, inadequate for the needs of hikers. More importantly, when fat coexists with other foods in the stomach, it slows down the digestive process and, consequently, the rate of nutrient absorption. No matter what we eat, we can’t use its energy until it’s absorbed by the body. Fat lingering in the stomach along with other foods can cause uncomfortable bloating. Some hikers who eat a heavy meal before climbing Ma On Shan end up vomiting—the reasoning behind this is the same. As for protein (such as meat), although it can enhance flavor, it doesn’t help maintain the energy balance of hikers. It also slows down gastric digestion, though not as severely as fat. Therefore, during the Oxfam Trailwalker, it’s best to eat little to no meat.
7. Q: How much should we eat per meal and how often should we eat during the Oxfam Trailwalker?
A: We should eat small meals frequently to maintain a steady supply of energy and avoid the bloating caused by eating large meals infrequently. Eating some dried fruits or biscuits along the way, occasionally having a banana, and not overeating at certain supply stations is generally appropriate.
8. Q: What about water and salt?
A: We should drink water frequently, at least once every half hour. We shouldn’t wait until we’re thirsty to drink water because by then, the body is already dehydrated. Dehydration can severely affect performance and make us more susceptible to heat-related issues such as cramps and heatstroke, which can be fatal. Sports drinks containing glucose or electrolytes (minerals) can serve as sources of hydration, energy, and electrolytes. However, when rehydrating after dehydration, it’s better to drink plain water because the body absorbs it much faster than sugary drinks. Some people carry salt tablets to replenish lost salts from sweating and treat cramps. But for most trained athletes, salt tablets are unnecessary because their sweat glands have adapted to heat, resulting in minimal salt loss through sweat. The proper approach is to ensure the pre-race diet includes adequate salt to prevent deficiency. Taking salt tablets during the race won’t make much of a difference regardless.
9. Q: What about tea, coffee, and alcohol?
A: On a cold night, a cup of hot tea or coffee can lift our spirits and strengthen our determination to press on. However, both tea and coffee can lead to fluid loss, so they should be consumed in moderation. After losing fluids, you should drink more water to compensate. For hikers, alcohol is useless and suitable only for celebrations afterward. Alcohol should be avoided in the week leading up to the Oxfam Trailwalker and must be completely abstained from during the event.