Food&

Water

Winter School 2004Photo by Robert Zeithammer

Food & Water = Warm & Happy

Photo by Rob Jagnow

Water

• Water is the key to performance and even survival in the winter

• If you are thirsty, you are already dehydrated

• Clear urine indicates proper hydration

• Drink 3+ Quarts per day (Quart = Nalgene bottle full of liquid)

Water Bottles

• Keep upside down in your pack to avoid frozen opening

• Wide-mouth Nalgene bottles are best

• Insulated bottle bags are helpful, but

somewhat bulky

• Can use a wool or fleece sock to insulate

Water Source: Tap

• Good for day hikes

• Pack in yourself

• No purification needed

• In the winter, fill your water bottle with hot tap water to delay freezing

Water Sources: Lakes, Rivers, and Snow

• Good for multi-day trips (water is heavy!)

• Lakes and rivers are convenient sources

• Snow can be melted

• However, melting snow requires a great deal of snow and a lot of fuel

• Major problem: contamination

• These sources need purification or sterilization

Water Purification: Boiling

• Boiling is the best method because it kills everything

• Bring water to a boil briefly

• Even freshly fallen snow should be boiled because pathogens survive and can be mixed in from old snow

Water Purification: Iodine

• Effective against bacteria and viruses but not large parasites

• Iodine tablets dissolve slowly in cold water so you may have to wait up to an hour before drinking the water

• React powdered vitamin C with treated water to improve taste (punch or Kool-Aid helps, too)

Water Sterilization: Filtration

• Filters are effective against large parasites and bacteria, but not viruses

• Filter pore size can be no larger than 40 microns or bacteria will get through

• A combination of iodine treatment and filtration works well, but is heavy to carry (weighs about a pound)

Waterborne Pathogens

• Virus: Hepatitis A (infectious) — not common

• Bacteria: Escherichia coli (not common in US) and Salmonella

• Large Parasites: Giardia and Cryptosporidium (“crypto”) are very common. Manifest in two to twenty days with symptoms that can include: intense nausea, diarrhea, stomach cramps, fever and headache

Food

• You can burn up to 6,000 calories per day on a strenuous hike or climb (just staying warm burns calories)

• Estimate 2 lbs food per person per day

• Bring a combination of protein, fat, and carbohydrates

• Bring food that is LEAST LIKELY TO FREEZE! (Powerbar=Popsicle)

Food Prep

• Swiss Army knife

• 2 insulated 1 quart bottles

• Plastic cup or mug for hot liquids/hot meals

• Non-metal fork and knife

• Bowl (or Frisbee)

• Sponge or towel (just rinse, no soap needed)

• One day extra food supply for emergencies

• Handle pans with wool or leather hand protection only as synthetic will melt or burn

Safe Cooking• Establish a separate cooking area in the

campsite• Avoid cooking in a tent• Observe proper food storage rules (especially

in the cabins because of mice)• Be VERY careful cutting food with knives

because the cold and bulky layers make it more awkward

• In a snowy area, make sure the cooking area is dismantled when you’re done

Breakfast Ideas

• Hot breakfast energizes you for the day

• Cereal, hot or cold milk, powdered milk

• Oatmeal with raisins, cranberries, etc…

• Peanut butter on bread

• Hot chocolate, herbal tea

• Avoid coffee (dehydrating)

Lunch Ideas:

• Lunch=small amounts of food throughout the day (carbs during the day, mostly protein at night)

• GORP

• Proteins: beef jerky, pepperoni, cheese, nuts, seeds

• Starches: bread, bagels, granola, cereal, pretzels

• Sugars: cookies, chocolate, Pop Tarts

• Fruit: fruit bars, dried fruit like apples, raisins

• Vegetables: carrot sticks, peppers

Dinner Ideas

• Don’t skimp on this meal because you need to stay warm at night!

• Soup is a great way to stay hydrated; the fat and protein in it help keep you warm

• One-pot meals with noodles, potato or rice are good• Use a base like ramen and add protein like kielbasa,

sausage, dried chicken, beef or fish• Add butter, margarine, cheese to bolster fat• Freeze-dried meals are light to carry but expensive and

not very tasty; canned meat can freeze

Before Bed

• Keep some well-sealed food with you in your sleeping bag. At night, eating chocolate (or another snack) helps warm you up.

• Boil water and fill water bottles to put in your sleeping bag so the water won’t be frozen the next morning.

• Make sure bottles for urine and for drinking are TACTILY DIFFERENT!

The Business• Trip leaders plan ahead for outhouse stops• Whole group waits when a pee stop is needed• Don’t hold it at night—you’ll waste energy keeping it

warm in your body• Urinate/defecate far away from:

– Trail– Streambeds, bodies of water (over 200 feet away)– Areas used for collecting fresh snow to boil & drink– Camping areas– Cabin porches (seriously!)

• Disinfect your hands (wipes, Purell)