Transcript FoodWater
Food & Water Winter School 2004 Photo 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)