Food and Drink on the Welsh Three Peaks
Proper nutrition and hydration are essential for the Welsh Three Peaks Challenge. With 17 miles of mountain walking and over 2,300 metres of ascent, you'll burn thousands of calories. Planning what you eat and drink can make a significant difference to your success.
Before the Challenge
Eat a substantial carbohydrate-rich meal the night before - pasta, rice or potatoes work well. Stay hydrated and avoid excessive alcohol. Have a good breakfast two to three hours before starting: porridge, toast, eggs or a full breakfast all provide good sustained energy.
During the Challenge
Hydration
Carry at least one litre of water on each mountain and drink regularly. Dehydration causes fatigue, headaches and reduced concentration - all of which affect performance and safety. Electrolyte drinks can help replace salts lost through sweating.
On our guided events, we provide water top-ups and refreshments so you don't need to carry large quantities on each mountain.
Food on the mountains
Eat small amounts regularly rather than one large meal. Keep snacks easily accessible in pockets or the top of your bag.
Good options include:
- Quick energy: Bananas, dried fruit, jelly babies, flapjacks
- Sustained energy: Nuts, trail mix, sandwiches, cereal bars
- Savoury: Pork pies, sausage rolls, cheese
Food Stops Along the Route
Brecon Beacons (Pen y Fan)
Brecon has supermarkets, cafés and restaurants for stocking up. The Storey Arms car park has no facilities, so bring what you need.
Cadair Idris
Dolgellau is the nearest town with shops, cafés and takeaways. The Minffordd car park has limited facilities.
Snowdonia (Snowdon)
Llanberis has cafés, pubs and a Co-op for supplies. Pete's Eats is a legendary climbers' café serving hearty portions. Pen-y-Pass has a café with limited hours.
The summit café Hafod Eryri is only open when the Snowdon Mountain Railway operates - don't rely on it being open for your attempt.
After the Challenge
Once finished, focus on rehydrating and eating a balanced meal with carbohydrates and protein. Your muscles will need proper nutrition to recover. Llanberis has several pubs and restaurants for a well-earned celebration meal.
On our Private events, all food and drink is included throughout the challenge.