1. Water Hydration is key to performance or even survival. Don’t wait until you are thirsty to drink, by then you are already beginning to dehydrate. Clear urine is the best indicator of proper hydration. Should drink a MINUMUM of 2 quarts per day.

2. Water Sources: From The Tap Pack in yourself Good for day hikes Guaranteed safe--no purification needed For Winter, it is best to fill your bottle with hot tap water immediately before hiking.

3. Water Sources: Lakes, Rivers & Snow Most practical for multiday trips (water is heavy!). Lakes and rivers are convenient. Melting snow is the usual method in Winter--Takes time and fuel. MAJOR PROBLEM: Contamination. Frequently the water needs sterilization or purification.

4. Water Purification: Boiling Boiling is the best methods--it kills everything Just bring the water to a boil briefly. Fresh fallen snow should be boiled too, because pathogens survive and can be mixed in from old snow.

5. Water Purification: Iodine Iodine treatment is effective against bacteria and viruses, but not large parasites. Since iodine tablets dissolve slowly in cold water, you may have to wait up to an hour before drinking the water. After treatment taste can be improved by reacting the leftover iodine with powdered vitamine C Making punch or Kool-Aid helps the taste too.

6. Water Purification: Filtration Filters are effective against large parasites and bacteria, but not viruses Make sure the filter pore size is no larger than 40 microns, or else bacteria will get through. A combination iodine/filter is available and works well, but you have to carry the extra weight (about a pound).

7. Waterborne Pathogens Virus:Hepatitis A (infectious hepititus)-not common Bacteria: Salmonella and Escherichia coli--not common in US Large Parasites: Giardia and Cryptosporidium (“crypto”) are very common. Takes two to twenty days to manifest themselves with symptoms such as: intense nausea diarrhea stomach cramps fever and headache flatulence and belches that reek like rotten eggs

8. Food: Composition of Foods Leave your weight-loss diet at home! You can burn up to 6000 calories/day on a strenuous climb. Not only does your body burn energy while hiking/climbing, but keeping warm takes work too. Balance diet with carbohydrates fat and protein. Eat for endurance: Carbohydrates mostly during the day Fats and protein for dinner (they digest more slowly) For cold meals don’t bring things that will freeze!

9. Food Ideas: Breakfast Breakfast is best hot to help energize you for the day Cereal, powdered milk and hot or cold milk Oatmeal or rice, toaster pastries (POP TARTS RULE) eggs, bacon, pancakes potatoes (takes time and fuel though) Hot Chocolate, Tea or Coffee

10. Lunch Lunch begins shortly after breakfast and ends shortly before dinner! Eat small amounts throughout the day: Proteins: Canned meats (might freeze), beef jerky, cheese, nuts and seeds Starches: Bread, bagels, granola and other cereals, chips and pretzels Sugars: Cookies, CHOCOLATE, candy bars, etc. Fruits: fruit bars, dried fruits such as raisins, peaches and apples Vegetables: carrots or celery sticks, etc.

11. Dinner Don’t skimp on this meal--make it taste great! Soup is a great way to help hydration as a first course One-pot meals are best with a base of noodles, potatoes or rice. To ensure adequate protein add sausage, dries chicken, beef or even fish. Don’t hesitate to add butter or margarine to bolster fat content. Prepackaged meals are good too. Raman noodle are fast and easy to make--but try too add something like meat or egg. Freeze dried meals are the lightest to carry, but expensive and tastless.

12. What to bring: Two pounds of food per person per day 2 insulated 1 quart bottles a cup for drinking hot liquids knife and fork (plastic) swiss army knife Bowl (stainless steal) Something to clean up (sponge or towel) No Soap!! One day extra food for emergency