Food and Drink on the Yorkshire Three Peaks

Proper nutrition and hydration are essential for completing the Yorkshire Three Peaks Challenge. The 24-mile route with 1,585 metres of ascent will burn between 3,000 and 5,000 calories depending on your size and pace. Planning what you eat and drink before, during and after the walk can make the difference between a successful challenge and a struggle.

Before the Challenge

The night before

Eat a substantial evening meal the night before your challenge. Carbohydrate-rich foods such as pasta, rice or potatoes will help build up your glycogen stores. Avoid anything too rich, spicy or unfamiliar that might upset your stomach. Keep alcohol to a minimum - dehydration will make the walk considerably harder.

Breakfast

Have a good breakfast two to three hours before you start walking. Porridge, toast, eggs or a full English breakfast all work well. The key is to eat enough to fuel the first few hours without feeling heavy or sluggish. If you're starting very early, consider having a larger meal the night before and a lighter breakfast.

During the Challenge

Hydration

Staying properly hydrated is crucial. We recommend carrying at least two litres of water and drinking regularly throughout the day - little and often is better than large amounts infrequently. In warm weather, you may need considerably more.

Signs of dehydration include headaches, fatigue, dizziness and reduced concentration - all of which can affect your safety on the fells. By the time you feel thirsty, you're already dehydrated.

Electrolyte tablets or sports drinks can help replace salts lost through sweating, particularly in warmer conditions. However, water remains the most important thing to drink.

Food on the walk

Rather than stopping for a single large meal, aim to eat small amounts regularly throughout the challenge. This provides a steady supply of energy and avoids the sluggishness that can follow a big lunch.

Good foods to carry include:

• Quick energy: Bananas, dried fruit, jelly babies, flapjacks, cereal bars
• Sustained energy: Nuts, trail mix, sandwiches, cold pasta salad
• Savoury options: Pork pies, sausage rolls, cheese and crackers

Avoid anything that requires preparation or is difficult to eat while walking. Foods that might melt, leak or get squashed in your backpack are best avoided. Keep snacks easily accessible rather than buried at the bottom of your bag.

Water refill points

If you're organising your own challenge, bottled water can be purchased at:

• Horton-in-Ribblesdale - The Pen-y-ghent Café and village shop
• Ribblehead - The Station Inn

Note that there are no shops or facilities between these points and on the mountains themselves. Plan your water supply accordingly.

After the Challenge

After completing the Yorkshire Three Peaks, you'll have earned a proper meal. The area has several excellent pubs and cafés where you can refuel and celebrate your achievement.

Chapel le Dale

The Old Hill Inn is located right at the finish point of our organised events. This traditional Dales pub serves excellent home-cooked food and real ales. Their hearty meals are perfect after a long day on the fells. Booking is recommended, particularly at weekends and during busy periods.

Tel: 01524 241256

Ingleton village has several cafés, chip shops and pubs along its main street, offering a range of options from quick bites to sit-down meals.

Horton-in-Ribblesdale

The Crown Hotel and The Golden Lion both serve food and drink in the village centre, with the Crown also offering accommodation.

Ribblehead

The Station Inn sits beside the iconic Ribblehead Viaduct and serves food and real ales. It's a convenient stop if you're passing through Ribblehead or waiting for a train on the Settle-Carlisle line.

Ingleton

The Marton Arms in Thornton-in-Lonsdale (just outside Ingleton) offers quality pub food in a welcoming atmosphere. They also have accommodation available if you're staying in the area overnight.

Recovery nutrition

After finishing, try to eat a meal containing both carbohydrates and protein within two hours. This helps your muscles recover and replenishes your energy stores. Rehydrate thoroughly - you'll likely need to drink more than you think after a full day on the fells.