Hiking and Outdoor Adventure Essentials

It’s summertime, which means a lot of us are spending more time outdoors so we’re here to give you a hiking and outdoor adventure essentials guide.


It’s summertime, which means a lot of us are spending more time outdoors so we’re here to give you a hiking and outdoor adventure essentials guide. Hiking is definitely our THING and we commit to getting out on the trails regularly. We feel so blessed to live in an area between the Pisgah National Forest and the Great Smoky Mountains that is abundant in trail options with sweeping views, waterfalls, and healing wildlife. 

Our outdoor adventures have helped us fine tune what we need to keep us fueled and energized, and we are delighted to share it with you! 

Whether your outdoor adventures include the trails, the beach, or the parks there are some essential categories you want to be prepared for:

  • Hydration
  • Meal Prep
  • Snacks
  • Eco-Friendly Products
  • First-Aid 
  • Comfortable and Ergonomic Gear


Staying hydrated is the key to any healthy lifestyle, whether you’re just hanging out around the house or you are adventuring into the forest. According to REI, “A good general recommendation is about a half liter of water per hour of moderate activity in moderate temperatures.” 

We find that it is easiest to stay hydrated when our source of water is easy to access. We carry a hydration bladder in our backpack, so we can stay hydrated when on the move! 

For extra flavor, try adding coconut water or organic, 100% fruit & veggie juice to your water. We also love Purium’s Coco Hydrate, especially after a long hike!

Meal Prep

Being prepared on the trail is crucial. We generally eat around the same time every day, so we make sure we bring any meals we would normally eat during our adventure time! In order to perform at an optimal level, we nourish our bodies in an optimal way. 

What to Eat

Choose organic, plant based superfoods that fuel your body without too much extra energy output to process those foods. Your body is already working hard to get up that mountain, so you want to fuel it with things that are going to support it! 

When you buy organic you are saying “NO” to harmful toxins. Toxins disrupt many bodily functions and it is even more important to soak up pure, organic nutrition when you are exerting energy.

We like to start our day with Super Amino 23. This supplement has 8 out of 9 Essential amino acids from legumes, and 99% Net Nitrogen Utilization (or NNU), which means that Super Amino 23 alleviates any burden on your kidneys or liver. 

Some of our favorite trail meals are: 

  • overnight chia oats with nut/seed butter and berries
  • quinoa or buckwheat porridge with nut/seed butter and berries
  • quinoa & roasted vegetable salad
  • nut butter & chia jam sandwiches on gluten-free bread
  • hummus & veggie sandwiches on gluten-free bread

In these dishes we make sure we have plenty of bioavailable protein, fats and healthy carbs to keep us satiated and energized. Quinoa is great for hiking because it is a complete protein and includes all of the essential amino acids your body needs. 

How to Pack Your Meals

We recommend using repurposed glass or plastic mason jars (plastic is lighter in your pack) or using a Mess Kit. One of our favorite things to do is save nut butter jars when there’s not enough left to use & make our overnight oats in them! 


Refueling as you burn calories is very important. Whether you’re hiking or on any other adventure, your body is constantly sending you signals. If you think you might be hungry, try some water first. If that feeling remains after you drink water, it’s the perfect time for dried/fresh fruit, nuts, or an energy bite. 

Having plenty of snacks is crucial because it:

  1. Keeps you hiking longer and stronger.
  2. Keeps you feeling clear and energized.
  3. Keeps you from having to rush to some type of fast food restaurant or unhealthy quick snack once you are in your car or home. 

Our favorite go-to hiking snacks: 

Eco-Friendly Products

Protect your skin, body and the planet by using products that are safe for you and the environment. Your skin absorbs everything it comes into contact with, so it is important that you only use products that are safe for you to absorb. Here are some of our favorites: 

First-Aid Kit

Y’all, you just never know what is going to happen when you step into the wild. Chances are everything will go smoothly, but wouldn’t you feel better if you had a band-aid to put on your toe if you start getting a blister? There are plenty of small first-aid kits that have the essentials you need to keep on trekking if and when minor setbacks happen. We use this one. 

Comfortable & Ergonomic Gear

Nothing puts a damper in your adventure day quite like an uncomfortable pack. Be sure to invest in quality gear so that you come out the other side of the forest feeling better than when you arrived. Below you will find a couple brands we’ve had success with so far. Be sure to read reviews of anything you are going to invest in, to keep you going for miles. 

About Harmonize Your Health

Harmonize Your Health is featured in the Rise Gatherings Membership and provides inspiration and education through workshops, classes, recipes and more.

Harmonize Your Health is a holistic wellness company whose mission is to introduce their community and clients to a variety of healing modalities that are aligned with respect for our bodies and this beautiful planet we live on. Carrie and Cera specialize in connecting with others to help guide them on their healing journeys, particularly ailments that stem from the standard way of living in America. Their practice will open you up to new healing avenues and creative expressions in and out of the kitchen. 

Carrie and Cera’s work doesn’t stop at their services. As two proud queer womxn advocating for social justice in the wellness space, they are constantly supporting other initiatives and seeking out ways to give back to the LGBTQ+ and other marginalized communities. Harmonize Your Health is about supporting your health, social change and evolution.