Dal bhat is the fuel. These are the snacks that get you between plates
Teahouse meals keep you going, but the hours between them are where energy crashes. What to bring from home, what to buy on the trail, and electrolytes.
Prakash Tamang 3 min read
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Dal bhat, rice with lentils and vegetables, is the fuel of every Nepal trek, and at most teahouses a second helping is free. It is not the meals that fail people. It is the long hours between them, climbing at altitude, when appetite fades and energy drops. A few snacks from home and some electrolyte sachets fill that gap. Everything else you can buy along the trail, although it gets pricier the higher you go.
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- Eat the dal bhat; it is the best trail food you will find.
- Bring electrolyte sachets from home; they are light and help when you are sweating and not eating much.
- Pack a few snacks you know you like. Appetite drops at altitude, and familiar food gets eaten.
- Chocolate and biscuits are sold on the trail, at higher prices the further up you go.
Why snacks matter at altitude
Because appetite drops as you climb, and the body still needs the energy. Many trekkers eat less above 3,500 metres even while they are working harder. Small, frequent snacks you actually want to eat are easier than a big lunch you cannot finish. The ones that get eaten are the ones you like at home.
What to bring from home
Electrolytes and a handful of favourite snacks. Electrolyte sachets weigh almost nothing, turn treated water into something you will drink more of, and replace the salt you sweat out. Bring enough for one a day. Add a few energy bars or a bag of nuts and dried fruit that you know you enjoy.
Electrolyte drink sachets or tablets (a variety pack) — paste the Amazon link here before publishing.
Energy bars or a trail-mix bag you like — paste the Amazon link here before publishing.
What to buy on the trail
Chocolate, biscuits, instant noodles and tea are sold at almost every teahouse. Prices climb with altitude, because everything is carried up by porter or yak. That is fair, and it is also a reason to bring your few favourites from home rather than buy everything as you go.
| Snack | Bring or buy | Why |
|---|---|---|
| Electrolytes | Bring | Hard to find, weigh almost nothing |
| Favourite bars | Bring | Familiar food gets eaten |
| Nuts and dried fruit | Bring or buy in Kathmandu | Cheaper in the city |
| Chocolate, biscuits | Buy on trail | Sold everywhere, pricier higher up |
| Tea, soup | Buy on trail | Warm and hydrating |
Water
Drink steadily and treat everything. Refill at teahouses and treat the water with a filter or tablets rather than buying plastic bottles, which are expensive up high and a waste problem. Our water guide covers the options.
Our Annapurna Base Camp trek includes three meals a day at the teahouses, dal bhat refills and all: from US$1,320 solo.
See the Annapurna Base Camp trekWhat food is available on a Nepal trek?
Teahouses serve dal bhat, noodles, soups, potatoes, pasta and eggs. Chocolate, biscuits and instant noodles are sold along the trail.
Should I bring snacks to Nepal?
Bring a few favourite snacks and electrolyte sachets. Everything else can be bought on the trail, at prices that rise with altitude.
Do I need electrolytes for trekking at altitude?
They help: you sweat on the climbs and often eat less at altitude. Electrolyte sachets make treated water easier to drink in quantity.
Is dal bhat refilled for free?
At many teahouses a second helping of dal bhat is included, which is why it is the favourite of guides and porters.
Keep reading
Filters, tablets and refills.
Food, rooms and costs.
Where the snacks go.
Including rehydration salts.
The verdict: eat the dal bhat, bring electrolytes and a few favourite snacks, and buy the rest on the trail.
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Written by
Prakash TamangPokhara-based, NMA-certified trekking guides. We’ve led 5,000+ treks across the Annapurna and Everest regions since 1998 — every word here comes from the trail. More from this author →
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