Blood Sugar Success: How to Conquer 14er Hikes with Food and Insulin
Introduction
Are you a hiking enthusiast with diabetes looking to conquer the challenge of 14er hiking with diabetes on 14,000-foot mountains, known as 14ers? If so, you’re not alone. Thousands of adventurers with diabetes take on these majestic peaks each year. However, managing blood sugar on such demanding treks can be a daunting task. In this comprehensive guide, we’ll show you how to hike those towering summits safely while keeping your blood sugar management on mountain hikes in check.
Pre-Hike Preparation
Before embarking on your 14er adventure, it’s crucial to prepare adequately:
Consult with your healthcare provider: Discuss your hiking plans with your healthcare team to ensure your diabetes management plan is tailored to the challenge ahead.
Has anyone ever consulted their healthcare provider before going on a hike? I would like to know in the comments. Unless you are unfit to walk around a park, your doctor is going to say it’s fine.
More importantly, it is crucial to start walking several miles or more a day. If you have never hiked a high mountain, walking a couple of miles a day will start the process of learning what hypoglycemia feels like while walking. There are many signs and they will be different than what you are used to.
Adjust your insulin regimen: Depending on your individual needs, you may need to adjust your insulin doses, especially if you use basal insulin. Proper insulin management for high-altitude hikes is vital.
With the experience of walking several miles a day, you will learn what insulin does to you while walking. In almost every case walking will lower blood sugar. I have tried 2 methods for adjusting insulin during a mountain adventure.
One is to suspend all basal and don’t eat much of anything. While I have used this method, I can honestly say it wasn’t the best idea. I felt exhausted most of the day.
The second is to set the basal at 50% and eat snacks more frequently. Compared to the previous method I have to say this was better. I mixed snacks of nuts and M&M’s with beef jerky. I felt more able to make the hike quickly and enjoy it better.
Pack necessary supplies: Ensure you have all the essential supplies, including insulin, a blood glucose monitoring kit, and a variety of snacks to manage your blood sugar control on 14,000-foot peaks throughout the hike.
Depending on the reservoir in your pump and the length of your hike, you may make it through a day with a fresh reservoir. You will bring extra infusion sites and syringes.
Glucometers are light so an extra glucometer and fresh batteries are a must.
Whether you are a diabetic or not, snacks are the best part of hiking anywhere. I always bring too much, more out of fear of being in a remote location with no access to any stores nearby.
Food Strategies
Proper nutrition is key to maintaining stable blood sugar levels during your 14er hike:
Plan balanced meals and snacks: Your meals should include slow-release carbohydrates, lean protein, and healthy fats to provide sustained energy. This is crucial for diabetes-friendly hiking.
Basically, you can choose the cheapest options at the grocery store. You do not have to have the most recent Luna Bar or Stroop Waffle. Bring these basic groupings, veggies, proteins, starches, and an emergency snack.
Strange to see veggies on the list, it’s not a normal hiking snack. My hiking buddy brings edamame because they are light. Veggies eaten before eating the proteins and starches will slow the absorption of the starches.
Proteins are important to keep your muscles going. On my hike on Mt Elbert, I had beef jerky after about 2 hours for my first protein. Keep in mind this was a small handful, too much protein will turn to sugar 4 hours later.
Starches are the fun part for most people so bring the Stroop Waffle or some granola. I started bringing individual nut packages that also had M&Ms in them.
Emergency snacks are the thing you need when you feel low or check your blood sugar and discover you are low. So my favorite is Clif Bloks. I try to avoid the Bloks with protein.
So now that we have talked about all of this food…
Timing is everything: Have a substantial pre-hike meal to fuel your adventure and carry snacks for quick access during the hike. The pre-hike meal needs to be a lot of protein and some carbs.
Now I may be a little hypocritical, but I like a good breakfast burrito. When one isn’t around I will try to have a steak for dinner the night before and simply eat a protein bar or oatmeal for the morning meal.
A balanced post-hike meal is also important for controlling blood sugar during outdoor adventures. Let’s be honest, finding a pizza or a hamburger in a small town after your descent is awesome with your climbing buddies.
Portion control: Keep portion sizes in check to avoid sudden spikes in blood sugar.
All of this food you bring, you don’t have to eat all of it. Yes you have to carry it for the whole trip but what if your basal suspend timer runs out…
And you forget it…
You may need the extra food you are carrying to bring you back and still get off the mountain.
However, depending on what you last ate on the trail a lower insulin basal rate may end up in a serious spike before you get to the restaurant.
Stay hydrated: Proper hydration is crucial, so bring enough water and consider electrolyte supplements for blood sugar management on mountain hikes.
I climbed Long’s Peak a long time ago. We arrived at 7 p.m. the night before and camped in the boulder field. Summited around 10 a.m. the next day. We kept our water full for the entire hike.
On the descent, I was feeling fine and within a mile of the car, I started feeling like I was going to have a heart attack. I tossed my cookies within site of the car and my hiking buddy was carrying my bag.
I spent the night in the ER with Rabdo. I did not drink enough water and my body was shutting down, getting ready to die. Drink the water.
Blood Sugar Monitoring
Frequent blood sugar monitoring is essential to track and manage your levels effectively:
Monitor regularly: Check your blood sugar levels at regular intervals, especially before and after meals, and during breaks. This is a vital aspect of hiking and diabetes.
Normally you may have a schedule or check your blood sugar whenever something feels off. While hiking with diabetes you need to check whenever you feel off and at every break you take.
Know your target range: Understand your target blood sugar range and adjust your management accordingly. This is vital for managing diabetes on challenging hikes.
When you check your blood sugar it gives you the information to make decisions with your pump and the food you need to eat. Since you are exercising and climbing a mountain, the exertion will take a toll on your body.
The last place you want to take your last nap is on a beautiful mountain.
Understand trends: Recognize how your blood sugar responds to different foods and activities, and adjust your plan accordingly. This helps with peak performance with diabetes.
Hopefully, you have done other shorter hikes before tackling a 14er. The experiences will allow you to know what your sugars will do in this type of activity.
Insulin Management
Managing insulin effectively is critical during a 14er hike:
Basal insulin adjustments: Depending on the length and intensity of your hike, you may need to reduce or increase your basal insulin rates. This is essential for safe hiking with diabetes.
Bolus insulin: Learn to count carbohydrates in your meals and snacks and adjust your insulin doses accordingly. Have correction doses on hand if needed for blood sugar success on 14ers.
Be prepared for emergencies: Carry fast-acting sugar or glucagon in case of severe hypoglycemia, and educate your hiking partners on how to assist you in emergencies during diabetes and mountain trekking.
Snack Ideas
Choose snacks that can help stabilize your blood sugar:
Quick-acting carbohydrates: Glucose gel and hard candies can provide rapid relief for low blood sugar.
Slow-release carbohydrates: Whole-grain crackers and nuts can offer sustained energy. These snacks are ideal for best snacks for diabetes on mountain trails.
Protein-rich snacks: Jerky and cheese can help maintain stable blood sugar levels during your hike for high-altitude blood sugar strategies.
During the Hike
Here’s how to manage your blood sugar while you’re on the trail:
Take regular breaks: Use these breaks to monitor your blood sugar levels and have snacks if necessary for safe hiking with type 1 diabetes.
Keep snacks easily accessible: Store your snacks in a convenient pocket for quick access. This helps with hiking safely with diabetes.
Stay hydrated: Dehydration can affect blood sugar, so remember to drink water regularly.
Communication is key: Keep your hiking partners informed about your diabetes management and let them know what to do in case of emergencies during blood sugar management on mountain hikes.
Post-Hike Recovery
After successfully conquering your 14er, it’s essential to focus on recovery:
Monitor your blood sugar levels: Continue monitoring your blood sugar levels to ensure they remain stable.
Have a balanced meal: Replenish your energy with a balanced meal that includes carbohydrates, protein, and healthy fats.
Insulin adjustments if necessary: Depending on your post-hike blood sugar readings, you may need to make insulin adjustments for managing diabetes on challenging hikes.
Emergency Preparedness
Always be prepared for unforeseen circumstances:
Carry emergency contacts: Keep a list of emergency contacts on hand, including your healthcare provider and a trusted friend or family member. This is crucial for diabetes and mountain trekking.
Know the signs: Familiarize yourself with the signs and symptoms of severe hypoglycemia and hyperglycemia for peak performance with diabetes.
Share your itinerary: Inform someone you trust about your hiking plans, including your route and expected return time.
Conclusion
With the right strategies and preparation, you can achieve your dream of conquering 14ers without compromising your blood sugar control. Don’t let diabetes hold you back from experiencing the thrill of reaching those breathtaking summits.
Start planning your 14er adventure today and embark on an unforgettable journey to new heights, all while maintaining blood sugar success!
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