Food, Water, and Sanitation

You should carry some kind of food and water on even the shortest A.T. hike, but anything longer than a short day-hike presents special considerations.

What sort of food should I take?

If you're out for the day or the weekend, you can probably pack along whatever foods you like best—even fresh vegetables and fruits. But since these spoil quickly and are heavy (due to their high water content), they're not good for extended backpacking trips. Whatever food you choose, be sure to pack out all your garbage, including items such as apple cores and orange peels. Don't burn garbage in a campfire; it rarely burns completely.

Backpackers generally carry dried foods such as pasta that they boil and prepare on their portable stoves. Don't rely on fires. Not only is it more convenient and easier in wet weather, it minimizes your impact on the wilderness around your camp.

Go cold when it's hot. In summer months at low altitude, experiment with food that requires no cooking. Reduce your pack weight by leaving your stove, fuel, and pots at home. (Don't try this in cold weather or in higher elevations with exposed areas, where hot drinks may be needed to arrest hypothermia.)

There's no need to carry more than a week's food on most parts of the A.T. For hikes longer than a week, hikers typically leave the Trail periodically to resupply in nearby towns. Some ship food parcels ahead to post offices, hostels, and businesses near the Trail; others buy food along the way. Backpacking food doesn't have to be expensive or specially prepared; many hikers get everything they need at the supermarket.

How much food should I carry?

Backpacking burns a lot of energy. Plan on a tasty diet of 3,000 to 4,000 calories a day, including high-energy snacks to eat while you're walking or during breaks. Thru-hikers may need to eat more—the typical male thru-hiker burns 5,000-7,000 calories a day. However, novice backpackers on the A.T. often make the mistake of carrying too much food. Many hikes have ended in misery and injury because of packs that were too heavy. When deciding how much food to carry for your trip, keep these tips in mind for an enjoyable trip:

• 1 1/2 to 2 lbs. per day is ample lightweight backpacking food.
• In cold weather, when you need more calories to stay warm, carry 2 1/2 lbs. per day.
• If you are hiking in the winter or early spring, carry food for an extra day or two in case you are stranded by a snowstorm.
• Resupply points on the A.T. are more frequent than many other backcountry trails, typically three to five days apart. Resupply points are less frequent in the deep South and the far North.
• Extreme exertion during the first day or two of a hike may actually decrease your appetite.
• Many lightweight backpacking staples can be purchased at a grocery store; you need not rely on expensive prepared “backpacking food” sold at camping stores.
• Dehydrating your own food can provide you with nutritious, tasty and lightweight meals and snacks, but is labor- and time-intensive.

Where and how do I find water?

Reliable, natural water sources are listed in guidebooks; springs and streams are marked on most official A.T. maps. Most (although not all) shelters are near a reliable water source. Some springs and streams dry up during late summer and early fall, so plan carefully.

Is the water safe to drink?

Water in the backcountry and in water sources along the A.T. can be contaminated by microorganisms, including giardia lamblia and others that cause diarrhea or stomach problems. Waters may be clear, cold, and free-running and may look, smell, and taste good. In spite of all that, giardia and other waterborne parasites may still be present, and can cause debilitating illness. We recommend that you treat all water, using a filter or purifier or water-treatment tablets, or by boiling it. Several ways of treating "raw" water make it safer:

Boiling. The most certain treatment to destroy Giardia and Cryptosporidium is to bring water to a rolling boil for at least one minute. Boiling will also destroy other organisms causing waterborne disease, although at high altitudes you should maintain the boil 3 -5 minutes for an additional margin of safety.

Portable water filters. A far less reliable treatment is the use of portable water filters. Some claim to remove Giardia cysts and Cryptosporidium oocysts, but test protocols are not uniform in the industry and many have not been tested in unbiased laboratories. Purchase only from reputable dealers, and check product literature to ensure that the filter is labeled according to filter manufacturing standards as at least an “Absolute” 1 micron filter, or is labeled as meeting American National Standards Institute (ANSI/NSF) (formerly the National Sanitation Foundation) International Standard #53 for “Cyst Removal.” No other filters are reliable for removing Giardia and Cryptosporidium.

Chemical treatments. Chemical disinfectants such as iodine or chlorine tablets or drops are not reliable for killing Giardia cysts and Cryptosporidium oocysts. These disinfectants do work well against most disease causing waterborne bacteria and viruses that may not have been removed by filtration so water that has been filtered should be disinfected before consumption. Add 8 drops of liquid household bleach or 20 drops of tincture of iodine per gallon of water and let stand for 30 minutes. Double the concentration if the water is cloudy. (Iodine and chlorine tablets are available in drug stores and camping or sporting stores. Use according to directions.)

For short trips, take a supply of water from home or from other treated domestic sources.

Water safety information is adapted from A.T. publications and Is the Water Safe? Think Before You Drink, available from the National Park Service Public Health Program.

Can I wash up in a mountain stream or spring?

Please don't. Carry water from the water source in a bottle or other container, then wash your dishes, and yourself, away from streams, springs, and ponds. Don't leave food scraps to rot in water sources, and don't foul them with products such as detergent, toothpaste, and human or animal waste.

Where are the restrooms?

Few and far between. Many A.T. shelters have privies, but often you will need to "go in the woods." Proper disposal of human (and pet) waste is not only a courtesy to other hikers, but is a vital Leave No Trace practice for maintaining healthy water supplies in the backcountry and an enjoyable hiking experience for others. No one should venture onto the A.T. without a trowel, used for digging a 6"-8" deep "cathole" to bury waste. Bury feces at least two hundred feet or seventy paces away from water, trails, or shelters. Use a stick to mix dirt with your waste, which hastens decomposition and discourages animals from digging it up. Used toilet paper should either be buried in your cathole or carried out in a sealed plastic bag. Hygiene products such as sanitary napkins should always be carried out.