Things to See in The Sacred Valley of the Incas, Peru

Machu Picchu

The ruins of Machu Picchu are one of the most spectacular and sacred ancient archaeological sites in the world. The site is 5 square miles, located at 9060 feet, surrounded by verdant Andean Mountains and 2000 feet above the ferocious Urubamba River. It is believed to have been utilized by the Inca people as a secret ceremonial city. The structures are carved from granite rock and are remarkably well preserved. There are palaces, temples, baths and over 100 houses. Machu Picchu can be reached by train from Cuzco or by foot, hiking along the Inca Trail through the Sun Gate. 

Huayna Picchu

Huayna Picchu means "Young Peak" and was built on one of the steep mountains that surround  Machu Picchu. The climb to the peak of Huayna Picchu is for the adventurous, and people who are not afraid of heights as some sections are steep and require big leaps of faith, hopping from one rock to the next. It takes approximately one hour to reach the peak, but the views are so worthwhile. There are two paths to descent Huayna Picchu, one is hiking back down the same path and the other is descending through moon temple. Venturing down moon temple is not for everyone since you have to descend using steep ladders, but it is definitely a memorable experience.

The Inca Trail 

The Inca Trail is one of the most  popular trek in the Sacred Valley of the Incas and due to strict government regulations you'll need to reserve space well in advance. Permits are on a first come first serve basis and sell out early, so we recommend reserving 6 months in advance to ensure space. There are 500 people allowed on the trail per day, including trekkers, porters, guides and cooks. The trek is a 4 day journey, and 42 kms long, the distance of a marathon. Altitudes range from 9,000 ft to 14,500 ft, making it a challenging trek. Expect to see ancient ruins carved into the Andean Mountains, villagers dressed in their colourful local dress and if you're lucky, condors soaring in the deep blue skies. 

Lares Trail

If you're looking for a trail that offers a similar experience without the crowds, try the Lares Trail. You'll pass glacial lakes, waterfalls,  snow peaked mountains and small villages, offering lots of interaction with the local people. Trekkers should be in good shape for this 4 day trek as well as days average 6 hours per day of trekking at high altitudes. 

When planning your next active adventure, keep Peru in mind as this amazing destination has so much to offer.  

Happy Travels,

BikeHike Adventures

Outdoor Clothing: How to Properly Layer for Outdoor Adventures

Being properly prepared for any outdoor adventure by protecting your body from the elements is essential. When gearing up for your next adventure, make sure to take into consideration the three layer approach when choosing the proper apparel.

Thermal Layer - "The Base Layer"

This is the first layer that is in direct contact with your skin. When choosing the proper base layer, make sure to stay away from any cotton fabrics and other common underwear fabrics. These fabrics absorb sweat cooling the body.Once the body cools to the ideal temperature, an improper thermal layer which traps sweat can cool the body even further. As a result the body produces excess heat which increases the chances of under-cooling. With today's fabric technology, finding a suitable thermal layer is not hard. Choose fabrics that transport moisture away from the skin to naturally allow the body to cool at its own rate.

Insulation Layer

Once you've picked your base layer, now its time for the insulation layer. A common fabric choice for this layer is fleece. Fleece or similar fabrics acts as a barrier, trapping air between the thermal and insulation layer. This area traps body heat keeping the body insulated.


The Outer Layer - "The Outer Shell"

This layer is in direct contact with the elements. A good outer shell protects you from everything nature throws at you: wind, rain, snow, sun, and even debris. The outer layer also gets rid of body moisture, it lets moisture out while keeping the elements from getting in. Depending on the weather conditions your going to encounter, make sure to choose a shell with the proper level of waterproofness. Keeping moisture out allows for the thermal and insulation layers to work properly.





The three layer approach is effective for any type of adventure in any type of condition. The best thing about layering is that it allows for comfortable removal of layers if its required. Next time your heading out on your next adventure travel, make sure your properly layered and ready to explore.

Happy Travels,

BikeHike Adventures.

Things to See: Ecuador, Galapagos Islands

Ecuador straddles the equator in South America. Ecuador's landscape varies from beautiful coast lines to rugid highlands. and is home to some of the world's most beautiful regions, the Galapagos Islands, and the Amazon rain forest.

The Galapagos Islands are located 973km of the coast of Ecuador in the Pacific Ocean. There are approximately 13 main islands, 6 smaller islands and 107 rocks and islets that form the Galapagos. These group of islands are famed for the amount of animal species and were studied by Charles Darwin and his observations contributed to the inception of Darwin's Theory of Evolution. The Galapagos Islands are considered a national park and the surrounding coast line classified as a marine reserve. The 70,000 square kilometer marine reserve is second to only the Great Barrier Reef in Australia.

The Islands are home to over 40,000 inhabitants and are a major tourists attraction. There are many hotels to choose from on the islands and there is plenty to see and do leaving impressions that will last a lifetime.

Happy Travels,
BikeHike Adventures

Things to See: Mount Kilimanjaro

Mount Kilimanjaro is another must see for hearty adventure travellers. Located in Tanzania, it is the highest peak in Africa at 19,330 ft. It is also one of the seven summits of the world. Kilimanjaro has three volcanic cones, Kibo, Mawenzi, and Shira and together they form this inactive strato volcano.

Many adventure travellers visit Tanzania with the goal to summit Mount Kilimanjaro. There are a number of routes to the summit including: Marangu, Rongai, Lemosho, Shira, Umbwe and Machame. Each route is unique and offers different challenge levels. Most treks can be completed in 6 to 8 days, but it is recommended to go for at least 7 days because of the rapid ascent and acclimation.

People considering the trek up Mount Kilimanjaro must be in very good physical condition and should book the trip with a reputable company, who's guides are licensed, experienced, have wilderness medical training and supply good equipment (tents, sleeping pads, dining tent, chairs. Ask companies you're inquiring with to provide you with client references who you can ask specific questions to. Ask them what kind of equipment they supply? What training their guides have? Do they carry oxygen? What kind of tents and sleeping pads do they supply? How long have they been in business? What kinds of meals do they provide? Do they provide a packing list? Are their guides trained in wilderness medicine? What is the staff to client ratio? How many porters and cooks will be with the group? If the staff to client ratio is not high enough and not everyone can make the summit, will the others be able to continue to the summit if the porters or guides must take clients who are suffering back down to lower ground.

There are many airlines that fly into Dar es Salaam Tanzania, however only a few that fly into the Arusha airport which is the airport nearest to Mt. Kilimanjaro. Airlines that fly into Arusha are KLM, Kenya Airlines and Ethiopian Air.

The next time you're seeking out a challenging adventure trek, consider Kilimanjaro. It's a trip you'll never forget.

Happy Travels,

BikeHike Adventures.

Maras Salt Mines and The Terraces of Moray

Maras Salt Mines

Maras is located 46 km from from the town of Cusco, Peru. This picturesque town is home to the most important salt mines in the region. The salt mines date back to Inca times and at one point was the largest salt producer in the Southern Highlands. The Maras Salt Mines are a popular tour destination and a must see. The area is a Hikers paradise offering many paths to trek and breathtaking views. Grab your hiking shoes and camera and take a day to explore this beautiful landscape which offers an unforgettable adventure travel experience.

The Terraces of Moray

Located nearby the Maras Salt Mines and approximately 53 km from Cusco, this area is an archaeological marvel. These gigantic troughs built into the landscape are deep bowl like depressions that look more like gigantic multi-layered roulette tables. The Moray platforms descend to about 150 meters and act as a natural greenhouse making it a suitable area to grow plants and flowers. Some of the agriculture grown in the region during Inca times was wheat, quinoa grain, panti, and kantu flowers.

Happy Earth Day Adventure Travellers

Today is April 22, 2009, which is Earth Day. April is Earth Month, dedicated to reducing our Eco-footprint on the planet. If you ever wonder how much resources we each consume, Eco-footprinting is the amount of resources your lifestyle uses up. In the spirit of Earth Day, here a few things we can all do to become greener and reduce the amount of resources we consume.

Reducing car emissions

Until we have an affordable automobile that no longer uses fossil fuels, reducing the amount of carbon emissions from your vehicle is essential. If the opportunity is there to ride a bike, walk or use public transportation, go for it. If driving is a must, make sure that your vehicle is maintained properly. Simply keeping your tire pressure at the proper levels will reduce your fuel consumption by 5%. Also stick to the posted speed limit, speeders on average use up 25% more fuel so make sure to give yourself enough time to get to your destination.

Give up bottled water.

It is safe to say western Civilization consumes a lot of bottled water. Plastic is a petroleum based product so it is biodegradable; however, it takes about 100 years or so to decompose. If you have access to clean, safe tap water like most of us do, drink more tap water.

Reduce Your Heating Bill

Most of us use a lot of energy to heat and cool our homes. Most often, the majority of a homes heat is lost due to improper insulation. Take some time to make sure your house is properly insulated. It is also recommended to install a programmable thermostat to regulate the temperature. If its summer time and the sun is scorching hot, try to cool your home by installing sealing fans rather than using an air conditioner. Sealing fans can cool your home just as effectively and you'll save a bundle on your next electric bill.

Heres something to try this summer to make sure your gardens stay hydrated. Rather than using water straight from the tap, try collecting rain water in a barrel and reuse it to water your gardens. This method will help reducing the amount of water we use.

In celebration of Earth Day, lets commit ourselves to becoming greener by reducing our Eco-footprint, the planet will thank us in the long run.

Happy Earth day!

BikeHike Adventures

Tips to Avoid the Crowds in Zion National Park

I was fortunate enough to visit Zion National Park in Utah for 4 days of hiking at the beginning of April. The scenery definitely lived up to my expectations with the soaring red sandstone cliffs, natural arches, slot canyons, desert landscapes, waterfalls that appear as quickly as they disappear, and animals such as bighorn sheep, mule deer and wild turkeys. My only disappointment was the amount of people who had the same ingenious idea as me to visit the park on Easter weekend. It was definitely busy! The park actually installed a shuttle service in the year 2000 in an effort to reduce traffic congestion, air pollution, parking conflicts and noise in the park. In the peak season, cars are not allowed in the Zion Canyon section (south entrance) of the park. The shuttle stops at all the major trailheads and runs every 6-8 minutes or so. You can jump off and on as much as you like. If you are like me and prefer staying off the beaten track, here are some tips to make your Zion experience that much more unforgettable.

1) The busiest time in the park is from 11am to 3pm. Lots of people only spend one day in Zion either passing through or as a day trip from Las Vegas (the closest airport to Zion). I found the least busy times on the trail were in the early morning or towards dusk. When in the Zion Canyon section of the park (where the shuttle runs), there are definitely some short hikes not to miss (Emerald pools, Weeping rock, Riverside walk, to name a few). These trails can get really, really busy, so it is better to get up early and beat the crowds to truly enjoy the magic of each place.

2) Visit the Kolob Canyon area of the park. The shuttle does not service this area and few people seem to make the trek to this entrance of the park. The drive is approximately 45 minutes northwest from Zion Canyon. The Taylor Creek Trail was a highlight for me. The trail meandered along the riverbed of Taylor Creek through a canyon past abandoned homesteads. The effort was well worth it to see Double Arch Alcove, the reward at the end of the trail. The grandeur of it was overwhelming, I can't even describe its beauty in detail. It took my breath away.

3) Definitely take the time to drive the Zion-Mount Carmel highway. This is a 10-mile road that links the south and east entrances of the park. There are lots of opportunities to pull over and explore on your own. There is a 1-mile tunnel you must past through, and the cool thing is the landscape of the park is different on each side of the tunnel. Heading towards the east entrance the park has plenty of hoodoos, slick rock, desert plants, etc.

4) You could do some of the trails that I opted to forgo due to the steep cliff warning signs accompanied by a stick figure image of someone tumbling down a cliff face. They are definitely not for anyone with the slightest fear of heights. I started to do one of the trails before turning back and realizing how insane it was. I prefer hiking where I don't have to watch each step I make. I think these few trails would be less populated due to their crazy drop offs! The trail names are Angels Landing, Hidden Canyon and Observation Point.

On a side note, if you're staying in the town of Springdale, stop by Oscar's Cafe for some well-deserved post hiking grub. I had the best pulled pork green chile burrito EVER, and washed it down with a beer named "Polygamy Porter".

Lastly, when hiking in the desert remember to be prepared. Plan your trip, choose trails within your ability, carry lots of water, and wear a hat, sunscreen and sunglasses. If venturing into the slot canyons, watch the weather and be aware of flash flood warnings.

Happy Trails,

Meghan

Things to See: Costa Rica

Costa Rica, located in Central America offers a variety of Adventure travel activities. Sandwiched between the Pacific Ocean to the west and the Caribbean Sea to the East, the country offers a variety of different landscape. When touring Costa Rica, here are a few things to see and do while on your adventure travel.

Canopy Zip Lines

Costa Rica is home to some of the most beautiful rain and cloud forests in the world. There are acres upon acres of lush tropical forests and an abundance of wildlife including sloths, monkeys, toucans, anteaters, giant iguanas. Zip line adventures are one of Costa Rica's highlights, and they are the ideal way to experience the forests, from high up in the canopy. There are canopy tours throughout the country from Arenal, Monteverde, Manuel Antonio, the Osa Peninsula, and even San Jose, all offering different cable lengths and heights making it an activity that can be enjoyed by all ages.

Arenal Volcano

Arenal Volcano in Costa Rica is one of the ten most active volcanos in the world. The volcano has been active ever since its big eruption in 1968. The area provides an opportunity to capture some memorable photographs to take home. There are various attractions in the area from Arenal tours, rafting trips, and the Costa Rica Hot Springs.

Costa Rica Beaches

Costa Rica's coastline is known for great surf. Therre are a variety of beaches from whitesand stretches with not a soul in sight, to rugged Carribean black sand beaches where Leatherback and Green Turtles come to lay their eggs. Some of my favorite beaches are along the Nicoya Peninsula, where you can ride a bike on hard packed sand for kilometers. Ringed with beaches, the Nicoya Peninsula is perfect for surfing, kayaking, snorkeling, hiking or just relaxing and taking in the surroundings. Costa Rica is such a small country that it's easy to reach most coastal areas by plane or vehicle pretty quickly.

There is so much to see and do in Costa Rica that it was hard to narrow it down to just these three locations. If your next adventure travel destination happens to be Costa Rica, bring the camera and enjoy the many attractions this country has to offer.

Happy Travels,

BikeHike Adventures

The World Connected by Music

Regardless of where we live, we all have one thing in common, the love of music. Music connects us all in a way which inspires conversation, sharing, and laughter. This video posted on YouTube shows exactly how we are all connected by music. The video is a major collaboration of artists from all corners of the globe singing the classic tune,"Stand by Me". Since its posting on YouTube, the video has been seen by over 1,000,000 people. Enjoy!

Happy Travels,

BikeHike Adventures

Tips to Protect Yourself from the Sun When on Your Adventure Travel

It's that time of the year, the snow begins to melt, the days become longer and hotter. For anyone living in the Northwest, its an adventure enthusiasts time to play. If your lucky enough to live somewhere with warm temperatures year round, everyday is play time. Regardless of where you live, there's a common threat that affects all of us who enjoy an active outdoor lifestyle, and thats the sun. Melanoma is one of the fastest growing forms of skin cancer which effects everyone from young to old. Individuals more at risk are people who enjoy an active outdoor lifestyle. The next time you head out for an adventure in the sun, here are a few tips to help protect yourself from a sunburn.

1) Wear Sunscreen

When going out for the day whether its for a hike, bike or other adventure, make sure to take a good supply of sunscreen to last the day. There are many different types of sunscreens out there but if your outside for a prolonged period of time, make sure to go with a minimum of SPF 15. An SPF (Sun Protection Factor) of 15 means that it would take fifteen times longer for the skin to burn without using sunscreen. If your not a fan of the sunscreens that are thick and feel uncomfortable on the skin, purchase a sunscreen that is recommended  by a Dermatologist. Most often these sunscreens double as a moisturizer and don't irritate the skin. 

2) Wear UV Protectant Clothing

More and more clothing companies are incorporating UV protectant fabrics into their products. UV rays are still able to reach the skin through clothing made of cotton and polyester fabrics. It's a common misconception that just because someone has a shirt on, that their protected. When outdoors, purchase a running jersey, biking jersey or any other form of shirt that has some UV protection. It is also important to protect your head so choose a hat that blocks out the rays. When choosing a hat, make sure that it is made with densely woven fabrics.

3) Choose Your Time Outdoors

This is probably the hardest thing to do but if you can, make sure to limit your time outdoors between 11 am to 3 pm. Depending on where you are, this is when the sun is at its strongest. Most likely for anyone who loves an outdoor lifestyle, this is just not possible so make sure to follow the first two tips when going out for the day.

Even though it is important to protect yourself from UV damage, it is healthy for the body to get a little sun just make sure its in moderation. The skin can burn in just 10 to 15 minutes of exposure. So the next time your heading out on your outdoor adventure, protect yourself from the sun. Go have fun and enjoy the outdoors responsibly. 

Happy Travels,

BikeHike Adventures

 

Travel Update: Situation in Bangkok during Songkran

For those traveling to Thailand to celebrate the Thai New Year (Songkran), here is a recent update regarding the anti-government protests in Bangkok. Red shirted protesters in Bangkok have been told to disperse and go home by their leaders and it seems that the anti-government rally is now over. Protesters have now begun leaving the area, and confrontations appear to have ceased.

The situation for travellers all around Thailand including Bangkok are as normal and Songkran celebrations are in full swing. It is recommended that travellers carefully pack mobile phones and and wallets in watertight bags to prevent damage when joining the celebrations.

Just in case you're unsure what kind of celebrations are taking place during Songkran that require watertight bags for your personal belongings, here's why.

Songkran is also known as the Thai New Year from April 13th to 15th. Songkran is a time for cleaning and renewal. The most well known celebration is the throwing of water. Residents will fill the streets with water pales, water guns, and garden hoses and drench each other and passersby. Not only do people celebrate Songkran by throwing water, they will also visit a Wat (Buddhist Monastery) to pray and give food to monks. While at these monasteries, people might even cleanse Buddhist images by pouring water scented with a Thai fragrance over them. This ritual is said to bring good luck and prosperity for the New Year.

Happy Travels,

BikeHike Adventures

Happy Easter from BikeHike Adventures

This weekend is Easter, a holiday of delicious feasts, festivals, and lots and chocolate. The Easter holiday is associated with birth, renewal, and fertility. The event marks the resurrection of Jesus three days after his crucifixion. For most of us, Easter brings a four day weekend away from the office, big family dinners, and enough chocolate to last a week. Easter is a celebrated differently from one country to the next. With that in mind, here are a few different ways Easter is celebrated around the world.

England

Easter celebrations in England are similar to North America. Local communities hold Easter bonnet contests where the winner receives a Easter egg. Hot-cross buns are a popular food item on Good Friday. These delicious treats are decorated with a cross on top. Much like North America, the Easter bunny is a big part of Easter celebrations in England.

Poland

Easter traditions in Poland are just as elaborate as Christmas. Easter festivities are planned out months in advance with events being held all week long. One of Poland's Easter monday celebrations is "Smingus-Dyngus" - a custom of pouring water on one another.

Latin America

Better Known as "Samana Santa" and "Lunes de Pascua", Easter is the most important Catholic religious festival in South America.  Each day is celebrated with processions through the streets. Processions involve robed men carrying huge sculptures depicting the virgin, Christ and other religious icons. These processions can last for hours finishing in the early morning hours.

France

 

Easter in France holds a lot of celebratory festivities. Instead of the traditional Easter bunny, the traditional symbols of Easter in France are bells and fish. The French Easter fish is called "Poisson d'Avril" or "April Fish". One of France's Easter traditions is a contest of rolling eggs down a gentle slope with the surviving egg being the winner.

Regardless of the different ways Easter is celebrated around the world, the one thing we all have in common is the enthusiasm and excitement that goes into celebrating this religious holiday.  On behalf of BikeHike Adventures, we wish you a happy Easter and a great long weekend.

Happy Easter!

BikeHike Adventures.

How to Avoid Faux Pas In Foreign Countries

Everyone’s been there: that awkward situation when you’re attempting to speak a foreign language in a foreign country. You try to say something innocent like, “Can you please pass the ketchup?” and inevitably end up referring to some indecent body part. More often than not, the person you’re speaking to will laugh it off, but it’s still important not to offend new acquaintances, especially when they’re in charge of making your food. You’re apt to get a few extra germs in your meal.

Sometimes though, it’s not just how you say something, but that you even bring it up at all. When in Europe, especially if you’re a pub-goer, stay away from any topic concerning sports teams. If you are, however, in the mood for a bar fight, bring up the topic of football (soccer) and defend a team from a country other than the one you’re currently in.

Often even more insulting and ultimately embarrassing, are gestures with alternative meanings. A general rule to follow is to keep your hands by your sides until you know for certain exactly what you’re communicating. Here are a few to remember not to do:

• In Iran, never give the thumbs up sign. A horribly insulting gesture that means something to the drum of “sit on this”.
  
• In Turkey and Brazil, the “OK” sign is not okay.
  
• In Thailand, no head patting should occur. The head is considered sacred.
  
• In Malaysia or the Philippines, pointing is a no go. Gesturing with pursed lips or a closed fist is okay.
  

Giving gifts seems like it would be a safe zone; everyone likes getting presents don’t they? Even gifts can sometimes become horrible faux pas unless the conscious gift-giver has done their homework. Local customs can render some gifts that would seem innocuous. In Arab countries, no alcohol should been given as a gift; Muslims generally do not drink, or if they do, not in public and in China, clocks are seen as unlucky.

The moral of the story is, do your research. The more prepared you are and the more you know about the culture, the easier it will be not to offend anybody. The less you offend people, the more likely people will be to offer hospitality, and the more fun you’ll have. If all else fails, keep your mouth shut, your hands by your sides, and hope someone decides to feed you.

How to Experience the Culture of Anywhere

The evening has arrived in Spain, and the restaurants don't open for another three hours. The pace is lazy and leisurely and you are starving! Lunch was at noonish, and your regular dinner time has come and gone, two hours hence. A curious growl comes from your stomach and a small man cradling an accordion looks at you sympathetically. He mumbles something in Spanish and motions toward a darkish alley just left of the mid-town fountain. You glance nervously around, raise your eyebrows at your fellow travellers, and decide to descend into the slightly frightening alley.

Thirty seconds in, the man tap-taps on the door, which is swiftly opened by a flustered looking man holding a chair. A flurry of fast spanish talking punctuated by grunts of amusement from the waiter (the man holding the chair) ensued. The chair was placed outside the door, quickly followed by a table and more chairs. Thank goodness for the universal language of, "Help me! If I don't eat I'll pass out and wreck the perfect serenity of this little coastal town."

An evening of hilarity ensues; the mixture of red wine, authentic Paella, and the Hungarian accordion player amounted to a polka party in the alley when you and your friends are joined by other locals and tourists around the world. It doesn't matter that most of you can't communicate verbally at all; you are connected by food, music, and the power of allowing yourself to experience culture at its best - wherever it may find you. That is the definition of adventure.

So, what can one do to ensure a culturally sound adventure, wherever you may be travelling to? Simply follow this easy five step program:

• Eat what (and when) the locals eat. There won't always be someone to drag you down a dark ally and feed you.
  
• Meet people! Ignore the boundaries of language and take every chance to connect in other ways, through music, food, or shared experience.
  
• Avoid the crowds. Don't be afraid to wander safely; staying in pairs is generally a good rule of thumb.
  
• Don't be afraid of trying new things, and to feel a little silly. Other cultures will often feel a bit foreign (pun intended) but that's the fun of it!
  
• Leave your technology at home. This means you Blackberry addicts! It's impossible to experience anything if your nose is buried in your phone.

Remember, if you want to experience culture, the most important thing is to take life as it comes. Don't get flustered when things don't go exactly as planned; that's often when they become the most memorable.

Happy Travels,

Haley

Eating Right During Your Next Adventure

Whether your starting out on a walk, run, or mountain bike ride, it's important to make sure the body is fueled. You know the feeling when your body is not prepared; heavy legs, fading mental focus, and slow reflexes. A nice enjoyable walk, run, or ride quickly turns into an exhausting experience. Here are just a few tips to make sure your body is properly fueled and ready to keep up with whatever adventure you have planned.

The Two Essential Elements

To avoid from crashing, your body needs two things, water, and a generous amount of glycogen. For those of us who do not pay much attention to nutrition, Glycogen (blood sugar) is used by the body to satisfy its energy needs. 

The Pre-Game Meal

It is important to prepare the body for your adventure. Approximately 2 to 3 hours before you head out, make sure to fill up on food items containing low protein, and low to medium indexed carbs. Again for those of us who aren't Nutritionists, low to medium indexed carbs are foods with carbohydrates that are absorbed slowly by the body. The higher the index, the faster carbs are absorbed into the body and converted to energy. Here are a few ideal food items to consume before your adventure.

• Cereal with milk
  
• Pasta
  
• Most fruits and vegetables
  
• Whole wheat products 
  

Fuel on the Go

Your body uses up a lot of energy during your adventure so its important to keep topped up. The body needs energy quickly therefore high indexed carbs are ideal. High indexed carbs are absorbed quickly by the body to provide instant energy. Just in case your not quite sure which items contain high indexed carbs, heres a few items:

• Raisins
  
• White bread
  
• baked potatoes
  
• Sports bars
  

Hydration, Hydration, Hydration

When someone is dehydrated, every movement becomes a chore. The key is to make sure you don't become dehydrated because once you do its hard to catch up. Start out by consuming about a litre of water a few hours before your adventure and consume about 250ml of water every 15 minutes while out on the trail. Consuming water is just not enough to rehydrate the body. While you sweat, salt is also secreted from the body. Bring along some Gatorade or Powerade (any flavor will do) to restore the bodies salt levels. Sports drinks also contain carbs which provide the body with energy for your adventure.

When the body is properly prepared for whatever adventure you have in store, it makes the venture less strenuous and more enjoyable. The next time you are heading out for one of your memorable adventures, make sure to eat the proper foods, your body will love you for it.

Happy Adventures,

BikeHike Adventures