The Appalachian National Scenic Trail (A.T.) presents a unique challenge and opportunity for those seeking physical and mental rejuvenation. As more retirees and individuals of all ages embark on thru-hikes or section hikes, it's crucial to understand the potential effects on the body, including weight loss. While weight loss is a common outcome for many, it's not the sole purpose of hiking the A.T., and a balanced approach is essential for a successful and enjoyable journey.
Preparing Your Body for the Trail
Embarking on a thru-hike is no small feat, and preparation makes all the difference in a successful thru-hike attempt. Start by incorporating lots of walking into your daily routine. Walking downhill is as important as walking uphill as there are an equal number of both on a thru-hike, some of them steep. Once you’re comfortable, transition to hiking on trails working up to carrying a pack similar in weight to what you’ll carry during your thru-hike. This year’s northbound thru-hikers are averaging pack weights of 33.9 lbs (this includes food and water), so aim for something similar to get accustomed to the load. Another way to cut weight is to lose body weight, if appropriate; ultra-light backpackers stress over a few ounces of pack weight, but you’ll get the same benefit from losing a few ounces of body weight. Core and upper body strength are equally important, as they help maintain balance and support your back. Exercises that enhance side-to-side stability are crucial as well, given the uneven terrain you’ll encounter on the A.T. Don’t forget to take some “test” backpacking trips to really get the feel for an A.T. trip, and most importantly, to test out all your gear in the field and your comfort level with camping. Some beginning A.T. thru-hikers determine it wasn’t what they were looking for-and you might as well figure that out closer to home.
Weight Loss on the A.T.: A Common Phenomenon
Thru-hiker forums (and, let’s be honest, the internet at large) love a before-and-after photo. Scan through a few threads and you’ll notice that the most popular photos tend to fall into two categories: massive beard growth and massive weight loss. According to The Trek’s 2024 Appalachian Trail Thru-Hiker Survey, which interviewed nearly 400 thru-hikers, about 75 percent lost a modest amount of weight on the trail. A significant percentage maintained their weight. Some even gained weight. More women than men reported weight maintenance, even though the majority of the survey respondents were male. That’s likely because women have a higher body-fat percentage than men and more hormonal mechanisms for protecting that extra weight.
One hiker recounted losing 18 pounds (8.2 kg) and 2 inches (5 cm) on their waist during just the first month hiking the Appalachian Trail. They estimated the weight loss was probably more like 25 pounds because they know that they gained some muscle. However, they also experienced severe body dysmorphia, a freaky experience, when they look at their naked body in the mirror, it’s not the body that they expect to see. Not the body that’s been looking back at them for the past 30 years.
Weight loss on the A.T. is often attributed to a severe calorie deficit. Hikers expend a significant amount of energy each day, often burning 500-700 calories per hour. Thus, thru-hikers who are hiking an average of 15 miles per day need 5,000-6,000 calories per day. Some hikers attempting 30 miles per day may need about 10,000 calories. Consuming this many calories can be challenging, leading to weight loss.
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Caloric Needs and Nutritional Considerations
Normally, people need 2,000-3,000 calories per day. Hiking with a heavy backpack burns 500-700 calories per hour. Thus, thru-hikers who are hiking an average of 15 miles per day need 5,000-6,000 calories per day. Some hikers attempting 30 miles per day may need about 10,000 calories. Furthermore, high-mileage thru-hikers are supposed to be consuming 1 gram of protein per pound of body weight each day. Even at an emaciated 165 pounds, that’s 165 grams of protein per day.
One hiker described their efforts to maintain their weight by consuming high-calorie, high-protein foods. For breakfast, they usually have a freeze-dried meal for two people. These are meals intended for supper, like lasagna or chicken fettuccine alfredo. Even so, the combined two-person portions only have 20-50 g of protein and 600-1,000 calories total. Thus, they also throw in two packets of tuna or salmon or chicken for an additional 30 g of protein and 180 calories. Still not enough calories, so they have recently started adding two tablespoons of ghee (clarified butter) to each meal, which adds some buttery flavor as well for another 250 calories of pure butter fat.
During the day, they eat lots of nuts, cheese, peanut butter M&Ms, and Snickers (which are way better than dry, unpalatable protein bars). These trail snacks probably get them about 1,000-1,500 calories throughout the day. When they stop for lunch, they usually either have peanut butter on carrots or apples or have two tuna packets on flour tortillas spread thinly so they eat more high-calorie tortillas. Occasionally they might spend five minutes to cook instant potatoes and add two packets of tuna. Whichever they choose, lunch adds maybe 500 calories. They do the same thing for supper as lunch. They hike slow, so they usually hike well into the night. By the time they get to camp, they’d rather eat a quick meal than cook and wait for some freeze-dried meal to rehydrate. That’s why they cook those meals in the morning-they can rehydrate while they break camp.
Interspersed in their meals is a special treat, like a big bag of jalapeno kettle chips, Milano mint cookies, or a bag of fresh veggies like sugar snap peas or mini sweet peppers. They also consume several protein powder shakes throughout the day and with every meal. These add about 200 calories each. They try to get a protein and greens combo powder to get more vitamins and minerals, but those are hard to find in the grocery stores of smaller towns. Fortunately, even small grocery stores usually have SlimFast powder. Not as much protein or nutrients, but much smoother texture.
Hiker Hunger and Post-Trail Recovery
There’s this phenomenon with thru-hikers called hiker hunger. Basically, it’s when a calorie-deprived thru-hiker can consume virtually unlimited quantities of food. A small group of thru-hikers could easily bankrupt a buffet. One hiker recounted that in the past, they used to split a meal with someone and still be full. Now they’ll have appetizers, a meal, and dessert. They’ll eat a entire large 16″ pizza plus breadsticks and a 2-liter soft drink in one sitting. Make that burger a triple patty! Do I want to super size? Hell, yeah! And can I substitute an ice cream shake for the drink? No, on second thought, give me the drink plus the shake. Oh, and I’ll take a second burger to go.
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Even with hiker hunger, it can be difficult to consume all this food at once. However, it's important to keep eating even though they’re full and feeling miserable because they know that they need the calories.
Your post-thru-hike body composition doesn’t tend to stick around, either. It’s tough to readjust to a civilian exercise routine, and hiker hunger can last for weeks after you get off the trail. Many backpackers also struggle with the post-hike blues, which can trigger emotional eating. All this is extremely normal. Plus, your body is hungry after a big backpacking trip. You’ve just put it through the wringer. It needs time (and nutrients) to recover, and it’s often healthy to fill back out once a trip is done.
Maintaining a Healthy Perspective
Many people like the idea of losing weight-even temporarily. However, weight loss and going on extreme hikes are very contradictory. After all, if you want to feel good, perform well, and accomplish an objective you’re proud of, you need to be well-fueled. If you’re rapidly losing weight on the trail, you’re likely losing fat-but you’re probably losing muscle tissue, too. Fat does tend to go first, but your body won’t wait til every last speck of fat is gone before it starts chewing on your muscles-and later your organs and bones.
Backpacking is amazing-but not because of how it makes you look. Hiking is one of the most pure and intimate ways to explore this vast, beautiful world we call home. It’s a precious privilege and an opportunity for wild adventure. It’s a container for profound realizations, deep belly-laughs, and life-changing connection with a world beyond the ordinary. If you want to revel in that experience-and I mean really revel in it-you need to be present, fueled, and ready for anything.
Life is about more than a number on the scale. Backpacking is incontrovertible proof of that. Plus, it’s supposed to be fun. So, bring the extra snacks. Eat the Nutella out of the jar. Have a Snickers before bed. You don’t need to eat the exact perfect right amount, and you don’t need to come home lighter than you left. Your body does amazing things for you, and eating more than you “need” just means you’re giving it a little extra buffer to protect it against injury and help it recover for another day of adventure. So don’t overthink it. And don’t compare your body to a body it’s not.
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Tips for a Safe and Fulfilling Journey
- Prepare Your Body: Start by incorporating lots of walking into your daily routine. Gradually transition to hiking on trails with a pack similar in weight to what you’ll carry during your thru-hike.
- Explore Alternate Thru-Hike Routes: Consider a flip-flop thru-hike, which involves starting in the middle of the Trail, hiking to one end, returning to the middle, and then hiking to the other end (there are countless variations!). This approach offers several advantages over traditional northbound or southbound hikes.
- Listen to Your Body: Plan for “zero days”-days off (or on) the trail to rest-at least once a week. Don’t ignore any pain or discomfort; addressing issues early can prevent hike-ending injuries.
- Connect with Past A.T. Thru-Hikers: Connecting with past thru-hikers, especially those of similar ages and backgrounds, can provide invaluable insights. The ATC maintains affinity lists of people who recently completed the A.T., covering various experiences and topics.
- Embrace the Journey: Thru-hiking the Appalachian Trail is a remarkable achievement at any age, and your retirement years can be the perfect time to embark on this life-enhancing adventure.
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