South Edinburgh Open Award Group

Drink
1. Why do we need water?

Water keeps the body hydrated. Our muscles consist of 75% water. Without water our muscles loose effectiveness. Water is also required to maintain body temperature.

2. How much water do you need on your expedition?

Drink small amounts regularly and ensure you drink a minimum intake of 2 litre of fluid per day. More discussion on water, carrying water and finding water will be covered in a few weeks time.

3. Do not take…

…drinks that will make you thirsty, make you go to the toilet more often and dehydrate you further i.e. Fizzy drinks, Caffine, Alcohol.

Food

1. Why do we need food?

Food is essential to all cells in the body as it provides us with energy. Extra energy has to be taken from food to allow the body to exercise. The greater the demand on the body the more energy is required to fuel it. If the body does not receive an adequate quota of energy from food, it resorts to consuming body fat and eventually muscle to function. In terms of your expedition lack of food will result in general fatigue and in the most serious cases collapse.

2. How much energy do you need on your expedition daily?

The amount of energy needed by the body to go hill walking will depend on the body weight, age and sex of the hill walker, plus the length of the walk and the total height climbed, in other words the amount of work to be carried out. Energy requirements are therefore determined by both individual and external factors.

The following table helps calculate the estimated daily energy requirement (DER).

These figures indicate the energy needed by an average person to perform day-to-day tasks. Adjustments need to be made to take account of external factors.

Add 10% for each of the following:

• For every 500m ascent
• If a full rucksack is carried
• In winter or adverse conditions

3. What?

Think about which foods fall into which category. Pasta verses vegetable soup

Also think about the durability of the food: Apple verses Banana

Think of the weight of the food: Packets verses Tins

And finally think about the effect the food or drink mught have on the body

• Water verses Cola
• Dried fruit verses Crisps

4. When?

Intake of food should be spread throughout the day as it is during the day that you will burn up most of your energy.

5. Other points to remember

There may be some members of your group who have special dietary requirement. Many of you will be vegetarians but more importantly there are some of you who suffer from food allergies. These allergies can be very dangerous and it is important to find out whether anyone within the group need to avoid particular foods before you plan your menu.