food & water winter school 2004 photo by robert zeithammer
TRANSCRIPT
Food&
Water
Winter School 2004Photo 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)