AT Thru-Hikers Are Losing a Shocking Amount of Weight On-Trail: Here’s How To Not Lose Too Much

You’ve probably heard about “hiker hunger” and the legendary weight loss that often comes with thru-hiking, but you may be wondering to what extent this will impact your own hike. Well, the 2024 Appalachian Trail Thru-Hiker Survey confirms it: most thru-hikers in our survey did lose weight. And the numbers are pretty wild.

The Great AT Slim-Down

The survey revealed that the average weight loss for thru-hikers was around 25 pounds! Some hikers reported losing even more, with a significant number shedding between 21 and 30 pounds.

This dramatic weight loss comes as hikers meet the physical demands of hiking all day, every day, often in challenging terrain, with the ability to carry only a limited number of provisions at any given time. Appetite suppression can also be a factor, especially in the early weeks: many new thru-hikers are so exhausted that they simply can’t bring themselves to eat, even as their caloric demands spike.

But Wait, There’s a Catch!

25 pounds is a pretty dramatic weight loss, but it’s not a given that you’ll drop that much. Men tended to lose more weight than women in our survey — and regardless of gender, a significant minority of hikers maintained or even gained some weight along the way.

Factors like genetics, individual metabolisms, and starting weight/body composition likely influence whether and how much weight thru-hikers lose on the Appalachian Trail. But you can still set yourself up for success by planning your resupplies carefully to ensure your nutritional needs are being met.

While some weight loss can be expected (and even welcomed by some hikers), losing too much weight can be detrimental to your health and your hike. It can lead to fatigue, muscle loss, decreased immunity, and an increased risk of injury. So, how do you fuel your body properly on the trail and minimize excessive weight loss? (Find out my secret here!)

First and foremost: Calories, Calories, Calories. You will be expending an enormous amount of energy each day as you hike challenging terrain for hours on end. To keep pace with this demand, a high-calorie diet is paramount.

Focus on nutrient-dense foods that pack a significant energy punch. Don’t shy away from fats! They serve as a crucial and efficient energy source on the trail, providing more calories per gram than carbohydrates or protein. Incorporate nuts, seeds, olive oil (if feasible), and fatty snacks into your resupply.

Next, prioritize protein. Your muscles will be working harder than ever before, and protein is the essential building block for repair and maintenance. Ensure you include protein-rich foods in every meal and snack. Excellent trail-friendly options exist, such as nuts, seeds, jerky (both meat and plant-based), protein bars, and powdered protein that can be easily mixed with water.

It’s also vital to embrace hiker hunger. Your body will be communicating its needs clearly. Listen to it! Eat when you’re hungry. Don’t try to ration too strictly, especially in the early days when your body is adjusting to the increased physical activity. Carry a readily accessible supply of snacks and avoid skipping meals, even if you don’t feel particularly hungry at a designated mealtime — your body needs the fuel.

My non-medical advice? Eat when you’re hungry and force it down anyway when you’re not.

Resupply stops are your lifeline for nutrition. Carefully map out your resupply points and plan your food drops to ensure you have an adequate amount of calories and a diverse range of nutrients to sustain you until the next stop. Consider factors like mileage between resupplies and the availability of specific food items.

Equally important is hydration. Dehydration can significantly impact your energy levels, leading to fatigue and even suppressing your appetite. Carry enough water and replenish it at every available source. Consider using electrolyte tablets or drink mixes, especially on hot days or after strenuous climbs, to help maintain fluid balance.

A Note on Thru-Hiking and Body Image

Many people have a complicated relationship with food, exercise, and weight. Some thru-hikers struggle with body image issues or eating disorders, which can make maintaining weight on a long trail very fraught. If this sounds like you, it may be best to consult with your therapist before hitting the trail, as you are likely to face many potential triggers along the way. For an excellent perspective on hiking with an eating disorder, check out this article.

Nutrition Needs

Let’s be honest, maintaining a perfectly balanced diet on the trail can be a challenge. So, don’t fear the “dirty bulk.” While your primary focus should be on nutritious foods, don’t beat yourself up about indulging in occasional less-than-perfect options. Sometimes, those extra calories from a candy bar or a bag of chips can provide the energy boost you need to get through a tough section. Moderation is key, but don’t let the pursuit of perfect nutrition add unnecessary stress to your hike. In short: eat foods you like.

While a well-planned diet should provide most of the nutrients you need, consider incorporating supplements into your daily menu. A basic multivitamin can help bridge any potential nutritional gaps, especially if your diet on the trail is less varied than you’d prefer. However, it’s best to consult with a healthcare professional before relying heavily on supplements.

Finally, and perhaps most importantly, listen to your body (again!). Pay close attention to how you feel. If you’re consistently experiencing fatigue, excessive muscle soreness, or rapid weight loss, it’s a sign that you may need to adjust your nutritional intake. Don’t hesitate to increase your calorie consumption or prioritize specific nutrients based on your body’s signals. Your thru-hike is a marathon (or, more like 84 consecutive marathons), not a sprint, and proper fueling is essential for reaching the finish line strong and healthy.

The Bottom Line

Weight loss is a common side effect of thru-hiking the Appalachian Trail. While some weight loss is normal, it’s crucial to fuel your body properly to maintain your health and enjoy your hike. By focusing on a high-calorie, protein-rich diet, planning your resupplies carefully, and listening to your body, you can minimize excessive weight loss and keep your body as healthy as possible.

Featured image: Graphic design by Chris Helm.