1. Hydration: The Foundation of Endurance

Drink Plenty of Water

Dehydration is a common risk on Kilimanjaro, exacerbated by altitude and physical exertion. Aim to drink at least 3 to 4 litres of water daily. Carry a hydration bladder for convenient sipping while walking, and bring an insulated bottle to keep water from freezing in colder zones.

Electrolyte Replacement

Water alone isn’t enough to replace the electrolytes lost through sweat. Pack electrolyte tablets or powder to mix into your water. These help maintain the balance of sodium, potassium, and other essential minerals, preventing cramps and fatigue.

Monitor Urine Colour

A simple way to check hydration is by monitoring the colour of your urine. Pale yellow indicates proper hydration, while darker colours suggest you need more fluids.

Hot Drinks for Warmth and Hydration

In higher altitudes, warm drinks like tea, hot chocolate, or soups serve a dual purpose: keeping you hydrated and combating the cold. Make use of these options during meals and breaks.

2. Eating Right: Fueling Your Body

Consume High-Energy Foods

Your body burns more calories at altitude, so focus on foods rich in carbohydrates and healthy fats. These provide the energy needed for long trekking days. Meals provided by your trekking team typically include pasta, rice, potatoes, and hearty stews—perfect fuel for the journey.

Pack Nutrient-Dense Snacks

Carry portable snacks to replenish energy between meals. Some great options include:

• Energy bars or gels
• Nuts and seeds
• Dried fruits like apricots or raisins
• Dark chocolate for an energy boost

Small, Frequent Meals

Altitude can suppress your appetite, but eating smaller portions more frequently makes it easier to consume the necessary calories. Even if you’re not hungry, try to eat something during breaks.

3. Managing Appetite Loss at High Altitude

Loss of appetite is common as you ascend. Here’s how to overcome it:

• Focus on Easy-to-Eat Foods: Soups, broths, and porridge are light yet nourishing.
• Bring Familiar Comfort Foods: Pack favourite snacks or treats to motivate yourself to eat.
• Drink Calories: If eating solid food becomes difficult, consider high-calorie drinks like sports shakes or flavoured electrolytes.

4. Importance of Protein for Recovery

While carbs are your primary energy source, protein plays a vital role in muscle recovery. Include protein-rich options in your meals, such as eggs, beans, or lean meats. For snacks, consider protein bars, jerky, or nut butter.

5. Timing is Key: When to Eat and Drink

Start Hydrated

Drink water before you begin trekking each day. Avoid gulping large amounts at once; sip consistently throughout the hike.

Refuel at Regular Intervals

Take small sips of water every 15–20 minutes and have a snack every 1–2 hours, especially on strenuous sections.

Rehydrate After the Day’s Trek

Once you reach camp, focus on replenishing fluids and electrolytes lost during the day. Soups and warm teas are excellent for this purpose.

6. Prepare for Altitude Challenges

Preventing Altitude-Related Dehydration

At higher altitudes, the body loses water more quickly through respiration. Drink even when you don’t feel thirsty, as altitude suppresses the sensation of thirst.

Watch for Symptoms

Signs of dehydration include headache, dizziness, or fatigue. Address these symptoms promptly by increasing your water and electrolyte intake.

7. Gear for Staying Hydrated and Energized

• Hydration Bladder: Allows you to drink while trekking without stopping.
• Insulated Bottles: Prevent freezing at higher altitudes.
• Portable Water Filters or Purification Tablets: Ensure safe drinking water on the trail.
• Lightweight Food Containers: To carry snacks and meals easily.

8. The Role of Your Guides and Crew

Your Kilimanjaro guides and crew are experienced in monitoring climbers’ health and energy levels. Listen to their advice regarding hydration and meal portions. They’ll ensure you’re consuming enough to sustain the trek.

9. Maintaining Energy at the Summit Push

The final ascent is the most grueling part of the climb. Prepare by:

• Hydrating Well the Day Before: Start the summit push fully hydrated.
• Carrying High-Energy Snacks: Quick-digesting carbs like energy gels or chews can be lifesavers.
• Pacing Yourself: Follow the “pole, pole” (slowly, slowly) mantra to conserve energy.

10. Post-Trek Recovery

Once you’ve reached the summit and descended, continue to focus on hydration and proper nutrition to help your body recover. Foods rich in protein, healthy fats, and hydration will aid muscle repair and replenish energy stores.