If you’re heading into nature this season, you might be wondering what to pack to stay hydrated and energized during your summer hike.

What food and drinks you should take depends on a variety of factors: length and difficulty, weather, and how heavy you want your pack to be.

It’s important to stay hydrated, especially during the warm summer months. A good guide is to drink four cups (or one litre) of water before your hike, then aim to drink ½ cup (125 mL) every half an hour. For the most part, this just means drinking according to your thirst.

You’ve probably heard it all before, but vegetables are packed with nutrients, including fibre, vitamins, minerals, and powerful phytochemicals and antioxidants. Cut-up fresh vegetables are not only healthy but a satisfying snack you can munch on while continuing your hike.

Here are more nutrient dense (and lightweight) snack ideas to pack for your next hiking adventure…