Embarking on the Friendship Peak Expedition is both an exhilarating and demanding experience. Nestled in the Pir Panjal range of Himachal Pradesh, Friendship Peak rises to an altitude of 5,289 meters, making it a challenging yet popular trekking destination for seasoned mountaineers and adventure enthusiasts. While physical fitness and proper gear are essential, an often-overlooked component of a successful expedition is nutrition and hydration. The high-altitude environment, coupled with extreme weather and strenuous physical activity, puts unique demands on the body. To tackle these conditions and achieve peak performance, it’s crucial to fuel your body with the right food and maintain adequate hydration.

In this detailed guide, we’ll explore what to eat and drink before, during, and after the Friendship Peak Expedition, providing actionable advice, meal plans, and hydration tips to help you make the most of this thrilling journey.

Why Nutrition Matters in High-Altitude Expeditions

At high altitudes, your body undergoes several physiological changes. Oxygen levels drop, the body works harder to produce energy, and appetite often decreases. Additionally, cold temperatures can make digestion slower and affect nutrient absorption. As a result, climbers and trekkers require higher calorie intake, nutrient-dense food, and a strategic hydration plan to stay energised and avoid altitude sickness, fatigue, or other health issues.

The Friendship Peak Expedition typically involves 6-9 days of trekking and climbing, depending on your route and weather conditions. You’ll traverse alpine meadows, steep ascents, snow-covered paths, and even climb with ropes and crampons. In such conditions, what you eat and drink can be the difference between summiting successfully or turning back due to exhaustion or illness.

Nutritional Goals for High-Altitude Trekking

When preparing for a trek like this, your nutritional goals should include:

Increasing Caloric Intake: Expect to burn 4,000–6,000 calories per day.
Maintaining Energy Levels: Carbohydrates are your primary source of energy.
Preserving Muscle Mass: Protein supports muscle recovery and strength.
Replenishing Electrolytes: Sodium, potassium, and magnesium are lost through sweat.
Hydrating Adequately: Dehydration is common at high altitudes due to increased respiration and dry air.

Let’s break this down into a daily approach to food and drink during your expedition.

Pre-Expedition: What to Eat Before You Start Climbing

In the days leading up to your trek, your goal is to carbo-load, increase glycogen stores, and hydrate well. A balanced diet with an emphasis on whole grains, fruits, vegetables, lean proteins, and healthy fats is ideal.

Sample Pre-Expedition Meals:

Breakfast: Oatmeal with bananas, honey, almonds, and a boiled egg.
Lunch: Brown rice, lentils, sautéed vegetables, and curd.
Dinner: Whole wheat pasta with tomato-based sauce, grilled chicken, and spinach.
Snacks: Trail mix, yogurt, peanut butter on whole-wheat toast, smoothies.

Drink plenty of water and avoid excessive caffeine and alcohol, as these can lead to dehydration.

On the Trail: Daily Nutrition During the Friendship Peak Expedition

During the trek, you’ll likely have three main meals and multiple snacks throughout the day. Most trekking companies provide basic meals like dal (lentils), rice, vegetables, chapati, eggs, and tea, but bringing some of your own compact, high-energy food is highly recommended.

1. Breakfast: Fuel to Start the Day

Breakfast should be carb-rich and easy to digest, giving you energy without weighing you down.

Good Options:

Porridge or oats with raisins and nuts
Chapati with jam or honey
Eggs (boiled or scrambled)
Tea with milk and sugar
Banana or apple

2. Lunch: Recharging Midway

Lunch should be light yet energizing, providing sustenance without inducing fatigue.

Good Options:

Vegetable pulao or fried rice
Khichdi (rice and lentil mix)
Instant noodles with vegetables and egg
Soup with bread or croutons
Canned tuna or beans with crackers

3. Dinner: Refuel and Recover

Dinner should focus on carbs and protein, helping the body recover overnight.

Good Options:

Dal-chawal (lentils and rice) with ghee
Roti with sabzi (vegetables)
Pasta or couscous with vegetables and canned chicken
Soup or stew with legumes and root vegetables

High-Energy Snacks for the Trail

Eating every 1–2 hours during the climb is essential to maintain energy levels. Carry lightweight, non-perishable snacks that are high in calories, carbs, and protein.

Recommended Snacks:

Energy bars or protein bars
Trail mix with nuts, seeds, and dried fruit
Peanut butter sachets
Dark chocolate or milk chocolate
Dry fruits like dates, raisins, figs
Biscuits or cookies
Granola or muesli
Glucose tablets or candy

Avoid high-fat and fried foods as they are harder to digest at high altitudes.

Importance of Hydration

Dehydration is one of the main contributors to altitude sickness and fatigue. Cold weather suppresses the sensation of thirst, but your body loses fluids rapidly due to increased urination and respiration.

Hydration Tips:

Drink 3 to 4 liters of water daily.
Add electrolyte powders or ORS (Oral Rehydration Salts) to replenish salts.
Carry a thermos with warm water or herbal tea to stay hydrated and warm.
Avoid alcohol and limit caffeine, both of which dehydrate the body.
Monitor urine color—light yellow means you’re well hydrated.

Pro Tip: Drink small sips regularly instead of large gulps.

Superfoods for High Altitude

Including the following superfoods can enhance endurance, boost immunity, and help in recovery:

Chia Seeds – Great for hydration and fiber.
Honey – Natural energy booster and antimicrobial.
Beetroot Powder – Improves blood flow and oxygenation.
Spirulina Tablets – Rich in protein, vitamins, and minerals.
Turmeric Powder – Anti-inflammatory and immune-boosting.
Ginger Tea – Prevents nausea and improves digestion.

Add these into your meals or drinks when possible.

Meal Plan for a Typical Day on the Expedition

Here’s a sample meal plan for a day during the Friendship Peak Expedition:

Morning (6:30 AM):

Warm water + lemon
Breakfast: Oats porridge + 1 boiled egg + banana
Herbal tea

Mid-Morning Snack:

Trail mix (almonds, raisins, cashews)
Glucose tablet

Lunch (12:00 PM):

Khichdi + vegetable curry
Pickle + chapati
Buttermilk or water

Afternoon Snack:

Protein bar
Herbal tea or warm water with honey

Evening:

Soup (miso or lentil) + roasted peanuts
Dark chocolate square

Dinner (7:00 PM):

Dal + rice + sabzi
Chia water or beetroot drink
A piece of jaggery (helps in digestion)

Post-Expedition Recovery Foods

After the summit and return to base camp or hotel, your body needs recovery foods rich in protein, complex carbs, and antioxidants.

Recommended Recovery Foods:

Grilled fish or paneer with rice
Chicken soup or bone broth
Smoothies with berries and protein powder
Eggs with whole wheat toast
Fresh fruits and vegetables
Greek yogurt with honey and seeds

Also, continue hydration and avoid alcohol for 24–48 hours post-trek to allow the body to readjust.

What to Avoid

Avoid the following foods and drinks during your expedition:

Alcohol – Dehydrates and lowers oxygen-carrying capacity.
Caffeine Overload – One cup of coffee is fine, but too much can increase urine output.
Carbonated Drinks – Add no nutritional value and may cause bloating.
Heavy Fried Foods – Difficult to digest at high altitudes.
Processed Sugars – Quick energy crashes and inflammation.

Tips for Cooking and Eating at Altitude

Boiling Point Drops at higher altitudes—foods may take longer to cook.
Bring a Lightweight Stove and fuel if you’re self-supported.
Use pre-cooked or dehydrated meals that just need water.
Always purify water before use—carry iodine tablets, a portable filter, or boil it.
Share meals to reduce waste and lighten your pack.
Label all your foods to prevent confusion in the cold.

Conclusion

The Friendship Peak Expedition is an unforgettable journey filled with breathtaking views, physical challenges, and emotional triumphs. But it’s not just about climbing—what you eat and drink during your expedition can significantly affect your endurance, energy levels, and overall experience.

From high-calorie snacks and electrolyte drinks to wholesome meals and hydration strategies, preparing your nutritional plan with the same care as your physical training will give you a distinct edge on the mountain. Focus on energy-rich, digestible, and warming foods, drink plenty of fluids, and listen to your body’s needs. The summit will feel even sweeter when you know you’ve fueled yourself right every step of the way.