Food

• Plan for the unexpected. Make sure you pack adequate food for your trip, and then some. This means should you get lost, or take longer than expected, you won't go hungry. If you are backpacking for longer than a few days, your consumption of fresh fruit, vegetables and meat will be reduced, as these are perishable. Bring a variety of foods to enable you to get all of the nutrients you would normally eat. Trail mix -- nuts, seeds and dried fruit -- offers a great source of energy, protein, good fats and nutrients.
  
  Pack foods that require little preparation or equipment. Freeze-dried meals are made especially for backpacking and usually only require hot water before they are ready to be eaten. What's more, they are lightweight and offer variety to your diet. However, they are often high in sodium and should not be solely relied upon.
  
  

Drink

• Drinks are another effective way to increase your calorie intake. Small cartons of fruit juice will offer a decent sugar boost and provide valuable vitamins. Powdered drink mixes, such as powdered lemonade, will offer some variety.
  
  Instant tea and coffee will make you comfortable, which is particularly important during cold weather.
  
  

Water

• The Institute of Medicine suggests that men require about 3.0 liters of water a day, with women requiring about 2.2 liters. Since backpacking involves continuous physical activity, you should consume even more than this amount. Before starting each day's hike, ensure you have at least this amount of water in your pack.
  
  Always carry iodine pellets in case access to fresh water is restricted. These can purify water from rivers, lakes and springs.
  
  

Packing

• Pack fragile foods in rigid containers. Put fresh fruits, vegetables, bread and sandwiches and other fresh foods in plastic containers with lids that seal. Make sure all fluids are in bottles or containers with tight-sealing lids to prevent spills.
  
  Place all freeze-dried foods, along with anything else that should not get wet, inside freezer bags to protect them in the event of a spillage.