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Climbing up a tall mountain has different nutrition and hydration demands than powering through a workout at your local gym. As we transition into summertime outdoor activities like hiking, staying adequately nourished and hydrated should be top of mind.

The best way to ensure you’re properly fueled (especially at those higher altitudes) greatly depends on the intensity of your hike and what the weather has in store, says Lisa Valente, RD, a registered dietitian and nutrition editor at Healthline.

Bluebird day on the radar? Aside from loading up on the SPF, you may want to pack an extra stick (or two) of your fave electrolyte powder to compensate for the extra sweating and lost hydration you’ll be doing.

Beyond that, here’s what to eat before and after a hike.

How altitude affects your nutrition and hydration needs

Being at higher altitudes affects your hydration and nutrition needs in many ways. For starters, if you find you’re sweating a lot and are running the risk of becoming dehydrated due to the physical activity you’re engaging in, you may want to up your electrolyte intake, particularly on those hot summer days spent well-above sea level.

“In the summer, you will likely sweat more and so make sure to still drink plenty of fluids and choose foods that deliver electrolytes, like sodium, potassium, and magnesium, such as bananas, beans, fish, bread, peanut butter, and seeds,” Valente says. You can also supplement your hydration by adding electrolyte powders or sports drinks into the mix.

Engaging in exercise at higher altitudes also means your body is working harder, increasing the need for adequate hydration and nourishment. “Your hydration needs increase because you’re breathing more trying to get oxygen to your body and losing water as you breathe,” Valente says. “You also need more calories, especially if you’re active all day,” she adds.

Another interesting thing occurs when at higher altitudes, Valente says: Your iron needs become even greater. Research shows that folks who reside in higher altitudes often cope with something called “erythro