7 Simple Recovery Tips for Post Hike Care

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There’s nothing quite like the feeling of accomplishing a big hike. Naturally, you’ll want to do another one! If you’re anything like me, you’re already dreaming of the next big hiking challenge as you’re still heading off the trail of your current one. What’s the best thing you can do to keep your body in peak shape, ready to tackle your next hike? Take care of your body now by recovering the right way. Whether you conquered a monster day hike or spent several days backpacking in the wilderness, your body was working hard. Proper recovery is key not only to feeling good tomorrow, but proactively preparing your body to come back stronger and prevent injuries in preparation for the next adventure. Here are some practical and simple recovery tips for post hike care – perfect for newbie and seasoned hikers alike!

Cool Down and Stretch
Replenish with the Right Food
Hydrate and Replenish Electrolytes
Take Care of Your Feet
Assess Your Body
Massage and Foam Roll
Rest and Sleep

Disclosure: Below are some affiliate links-these are all products I highly recommend. I won’t make any recommendations on this page that I haven’t tested or personally used! Enjoy this guide to 7 simple recovery tips for post hike care!

Table of Contents

7 Recovery Tips for Post-Hike Care

These 7 recovery tips for post hike care will keep you bouncing back quicker, staying stronger, and feeling more energized for the next hike!

#1:Cool Down and Stretch

It’s important to build in a few minutes to cool down and stretch instead of coming to an immediate dead stop.

Spend 5–10 minutes hiking or walking slowly to bring your heart rate down appropriately.
Gently stretch hamstrings, calves, quads, and hips to reduce stiffness.
You can even throw in some helpful yoga positions like downward dog and child’s pose, which are some of my favorite post hike stretches.

#2: Replenish with the Right Foods

After a hard hike, your body needs fuel to recover.

Within 30-60 minutes, eat a snack with protein (for muscle repair). Some carbs and healthy fats are also beneficial, but protein is key. Check out the best protein rich snacks and foods for athletes here.
Examples include protein shakes/smoothies, Greek yogurt with berries or granola, a peanut butter and jelly sandwich, a turkey sandwich, etc. Keep it quick and easy to ensure you stick with it.

#3: Hydrate and Replenish Electrolytes

Even if it’s not hot outside, tough hiking still means sweating. Which depletes your body of fluids and salts and can sneakily catch you off guard if you aren’t aware. Always hydrate consistently in the days leading up to a big hike (not just chugging a bottle of water right before), including adding electrolytes if it’s going to be a hot one. Drink to thirst during your hike, replenishing electrolytes as needed. And then don’t forget about your recovery post hike:

Rehydrate immediately with water and electrolytes, especially in heat. You can get electrolytes through sports drinks, electrolytes chews and tablets, or electrolyte drink mixes.
You can also help to replenish by snacking smart and choosing foods high in potassium ( such as banana and sweet potatoes) and sodium (such as pretzels, olives, or chips) to help balance what you lost on the trail.

#4: Take Care of Your Feet

Not only leading up to and during your hike, but caring for your feet post hike is an under-rated recovery tip. If your feet aren’t functioning at 100%, your hike and future hikes are likely to suffer. Your feet do a lot of work, so show them some post hike recovery appreciation by:

Let them breathe! Take off your footwear and socks as soon as you can.
Make sure to clean and dry your feet to help prevent blisters or infections.
If sore, consider a quick foot soak such as an Epsom salt bath to help reduce soreness.

#5: Assess Your Body

Listen to your body and do a status check after every hike. Is anything sore? Does anything feel off?

Address any issues with over the counter pain medication like Ibuprofen, or use an ice pack or heating pad.
See a medical professional if there is ever a lingering or worsening issue – don’t push through it! Soreness is normal, sharp pain or excessive swelling is not.
Take extra rest days if necessary

#6: Massage and Foam Roll

Continue to help your body and muscles recover by:

Foam rolling or using a massage ball can work out knots in your calves, quads, and glutes.

#7: Rest and Sleep

No, 6 hours of sleep is actually NOT enough to help your body repair, recover, and come back stronger. Aim for a minimum solid 8 hours of sleep to help your body recover post hike. After all, your body does its best healing while you sleep!

Prioritize a full night’s rest after a tough hike.

Now that you know 7 ways to get the most out of your post hike recovery, you can start planning that next hiking adventure. Train, get stronger, and continue to dream about where the trails will take you next! Remember to make post hike recovery a PRIORITY, because it’s all about building a stronger and better foundation for all your future hiking endeavors!

Check out my full trail reports and training guides on some of my favorite tough hikes around the world:

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7 Simple Recovery Tips for Post Hike Care