Active Lifestyle Series: Getting Hike Ready

Pounamu staffer Alison hiking with fiancé through green fields in the UK

Want to go for a hike?

Short hikes, long hikes, a nice smooth path in a wooded area that will take an hour, or a day trip to the top of a mountain? Regardless of the difficulty level, hikes are good for you! It gets you active and outside which is great for the mind and body.

At Pounamu, we don’t discriminate when it comes to hiking. We love all lengths and difficulty levels. We are fans as long as you do something you love that benefits your overall well-being!

There are, however, a few things that you need to ensure your hike stays positive, fun, and beneficial. If you are new to hiking or packing for a trip and looking for a place to start, you’ve found it!

Here are some of our top tips for hiking, from packing to recovery.

Finding the right trail

Finding the right trail is the first place to look. Find something that matches your skill level, and know your limits and the people you are with. Many resources will tell you the difficulty level, the time, and what pets are allowed. Taking to the internet is the best idea; websites, blogs, local parks, or Facebook groups can provide information and reviews to help you choose the best trail.

What is most important is not to get caught off guard - know what to expect from the terrain.

Packing the right gear

Now that you know what trail you are going on and when, start packing! Whether for an afternoon or an all day trip, it is best to bring a lightweight backpack or bag to carry your things. The absolute essentials for a hike are:

  • Backpack
  • Hiking boots or shoes
  • Weather appropriate clothes (Rain jacket, beanie, fleece jacket etc) 
  • Food 
  • Water (Electrolyte tablets are great to keep you hydrated)
  • Sun protection (Hat, sunscreen, long sleeve shirt etc)
  • Bug spray
  • Cell phone/GPS device
  • Flashlight/head lamp
  • First aid (Bandaids, foot care, bug spray, etc.)

If staying somewhere overnight, in addition to the above list, you’ll need:

  • Tent
  • Sleeping bag
  • Any toiletries you’ll need including hand sanitizer
  • Cooking supplies: pots/pans, portable stove or jet boil, mug, utensils
  • Food and water

Flat lay of hiking gear - Rain jacket, Fleece jacket, beanie, baseball cap, backpack, hiking shoes, first aid kit,  sunscreen, bug spray, Pounamu Nalgene bottle, Pounamu Protein powder in Tupperware container, apple, almonds, crackers, electrolyte tablets, cell phone, sunglasses and headlight.

Pounamu staffer Naomi's hiking essentials pictured above: Rain jacket, fleece jacket, beanie, baseball cap, backpack, hiking shoes, first aid kit,  sunscreen, bug spray, Pounamu Nalgene bottle with carabiner, Pounamu Whey Protein Isolate in a Tupperware container, apple, almonds, crackers, electrolyte tablets, cell phone, sunglasses and headlight. 

Bringing the appropriate amount of food and water when hiking is critical, but do you know much to bring?

For an adult, it is advised to have 2 cups (½ liter) of water every 1-2 hours of hiking. Of course, this can vary depending on the weather conditions and trail difficulty, so consider that when measuring your water. Our Pounamu Protein Nalgene bottles are 32oz or one liter - perfect for a few hours of hiking!

Pounamu staffer Naomi staying hydrated on the top of Pulpit rock in Nelson, BC, Canada
Alongside water, snacks are very important to keep your body moving during your hike. If you’re on a day hike, some great snack options are:

  • Pounamu Protein Shake (a perfect fit in your Pounamu Protein Nalgene!)
  • Trail mix
  • Granola bar or Pounamu Protein bars - watch this space!
  • Fresh fruit
  • Dehydrated fruit
  • Pre-made sandwiches or wraps
  • Sweet treats like chocolate

If you are going on a longer hike, you will need to bring more than what is listed above. We recommend our Energy Protein Mix or Whey Protein Powders to help fuel your body while hiking. You may also bring foods along the lines of:

  • Dehydrated foods or meals that can be made instantly
  • Trail mix (a little salty to help replace what your body sweats out)
  • Pre-made meals
  • Ready to eat cereal or oats
  • S’more materials - for your evening bonfire!
  • Peanut butter or nut butter
  • Bread


It is important not to leave any trash or litter behind when hiking. The easiest way to leave no trail is to eliminate the trash before you leave the house. Taking any unnecessary packing off your snacks before you go will ensure you have less waste to carry in the long run. If you have trash/recyclables/compost, reuse a container you packed your snacks in for any waste you create along the way and dispose of it responsibly when you get home.

Look after the trail you are hiking on, and other hikers will do the same, leaving everyone with a beautiful hiking experience!


Know where you are hiking before you get there. Study the trail on the website, blog, or map that gives you the most information. The best hiking options are a compass, map, or navigation app on your phone. If you are out of cell service range, having a handheld GPS device is the best way to know where you are.

Always tell someone your plans and when you are expected to return from your hike.


Remember to have fun and make memories during your hike! Taking photos of the view, trail, and the people you go hiking with is all part of the fun!
Pounamu protein staffer Alison with her finance, sitting on top of a rocky mountain with blue skis in the background.


After a hike, it is vital to recover appropriately. Give yourself a stretch before you get in the car, and refuel your body with fluid and food. Our Recovery Protein Blend is made precisely for this reason, it fuels your muscles and helps repair them after the walk, no matter the distance. Proteins, vitamins, minerals, and amino acids are in every scoop of our Recovery Protein Blend, the perfect combination for your body to bounce back. Your legs may feel sore from your hike, so rest, stretch, and enjoy an epsom salt bath!

We hope you enjoy your hike! See you on the trails.