Suggested foods / Energy content

Getting in enough food and fluid can be a challenge, particularly when one has a loss of appetite and no great desire to eat or drink. It really pays off to plan well in advance and come up with a range of foods that are easy to pack, store, prepare, and most importantly of all - eat!
A high carbohydrate diet appears to offer advantages. It seems to be more palatable, increases work tolerance and helps to combat the anorexia associated with altitude. Have a realistic idea of what your energy requirements are and what you will need to consume to get them in. Have a good look on the supermarket shelves and try out all those high-energy treats that you always wanted. Do not bring unfamiliar foods from home. It is helpful to examine labels carefully. Remember to check out the energy content per portion as eaten.

Suggested foods for high altitude

Instant soups, hot chocolate powder
Powdered sports drinks
Freeze dried meals & packaged foods - e.g. macaroni - cheese
Dried potato
Powdered nutritional supplements
Powdered milks
Instant breakfast cereals
Dried Fruit
Nuts
Instant pudding mixes & ready made sweet pies, puddings and desserts
Oat cakes, Sports Bars, Chocolate, Nut bars, etc.
Scandishake Mix

Fluid

Fluid balance is important at altitude. Dehydration must be avoided. Requirements are increased (3-5 litres per day) at altitude and the best practical monitor is the colour of your urine; if this is concentrated, you need to drink more. There are several reasons for the increase in requirements, including, exercise, cold and respiratory losses. The sensation of thirst may be depressed by both cold and altitude, limited (easy) availability of water may also hamper intake; for these reasons, a conscientious effort must be made to drink liberally.