Thru-hiking nutrition: Cold-soaking vs. stoves

I’ve hiked the Appalachian Trail (AT), parts of the Arizona Trail (AZT), and parts of the Pacific Crest Trail (PCT), and if there is one universal truth across all those miles, it’s this: food is fuel. When you are crushing 20+ miles a day, your body becomes a furnace, burning between 3,000 and 6,000 calories daily.

But how you get those calories into your system is one of the biggest debates in the ultralight backpacking community. Do you go stoveless and embrace the “cold soak” life, or do you carry the extra weight for a hot meal?

I have done both—shivering through cold mash on the PCT and enjoying hot cocoa in AT shelters. This guide compares both methods, explores the realities of hiker hunger, and provides high-calorie backpacking recipes that got me to Katahdin and Canada.

Here’s a fun video that talks about “ultralight” food for backpacking.

The Complete Thru-Hiker’s Guide

This post is part of our comprehensive series on conquering your thru-hike (or section hike). Follow the links below to master every aspect of your trek.

• How to plan a thru-hike in 2026: Permits, resupplies, and physical prep
• Appalachian trail guide: Mastering a thru-hike or section hike
  • How much does a thru-hike cost? A 2026 budget breakdown for the Appalachian Trail
  • Appalachian Trail gear list
• The 2026 Permit Guide: How to score a John Muir Trail or PCT permit this year.
• How to poop in the woods: A 2026 guide to backcountry hygiene
• Thru-hiking nutrition: Cold-soaking vs. stoves (this post)
• The thru-hiker’s mental health guide: Preparation, trail blues & post-trail depression
• Smartphone service on the trail (AT, PCT, JMT, and general guidance)

What is cold-soaking?

Cold soaking is a no-cook method where you rehydrate dried foods by adding cold water and letting them sit in a leak-proof container. The Talenti gelato jar is widely considered the “gold standard” of thru-hiker luggage because it is watertight, durable, and the perfect size.

It is the preferred method for fast and light hikers because it eliminates the weight of a stove, fuel canisters, and pots. The process is passive: you “start the soak” while still hiking (usually about an hour before camp) so your dinner is ready the moment you stop walking.

One thing I’d note is that with cold-soaking, it sure comes in handy when you’re feeling lazy. While warm oats are nice, they taste fine cold. I don’t care for cold instant potatoes.

What is stove cooking?

Stove cooking generally involves a canister stove (like the MSR PocketRocket Deluxe or BRS-3000T) or a liquid fuel stove to boil water.

On trails like the Appalachian Trail, where the social culture revolves around shelters, stove cooking is dominant. It allows for “comfort” foods like standard pasta or rice and provides a massive psychological boost on freezing, rainy days. Shelters are also a good way to end up getting some extra food if you’re running low. I’ve seen people leave food behind many times. Please don’t! Think about the wildlife. 🐀

Warning for Western Hikers (PCT/AZT): While alcohol stoves (like homemade cat food can stoves) are popular for being ultralight, they are often banned in the West during fire season because they lack an on/off shut-off valve. Always check fire restrictions before packing an alcohol stove.

Comparison: Cold-soaking vs. stoves at a glance

Essential nutrition: Feeding the “hiker hunger”

Around week three or four of a thru-hike, hiker hunger sets in. Your body depletes its glycogen stores and begins screaming for calories. To prevent injury and fatigue, you need to focus on caloric density.

Experts like GearSkeptic recommend aiming for 120–150 calories per ounce of food weight.

• Carbohydrates (50-60%): Your primary fuel for uphill climbs.
• Fats (20-30%): The ultralight secret weapon. Fat contains approx 9 calories per gram (compared to 4 calories per gram for carbs/protein).
• Protein (15-20%): Critical for muscle recovery after 20+ mile days.
• Sodium: You will sweat out massive amounts of electrolytes; replacing salt is vital to prevent muscle cramps and hyponatremia.

High-energy recipes for cold soaking

Cold soaking often gets a bad rap for being “cold mush,” but with the right texture, it’s delicious. Here are three stoveless backpacking meals:

1. The “Ramen Bomb” (Trail classic)

• Ingredients: 1 pack Top Ramen (discard half the seasoning to save sodium/thirst), 1/2 cup Idahoan instant mashed potatoes, 1 packet tuna or chicken creation (in oil), 1 tbsp olive oil.
• Stats: ~750 kcal.
• Soak time: 40–60 minutes.
• My take: The potatoes thicken the ramen broth into a chowder-like consistency that is surprisingly filling.

2. Mediterranean couscous (The “fast” soak)

• Ingredients: 1/2 cup Near East couscous, 1/4 cup dried cranberries, 1/4 cup cashews, 2 tbsp olive oil, lemon pepper packet.
• Stats: ~650 kcal.
• Soak time: 20 minutes.
• Why it works: Couscous rehydrates faster than almost any other dehydrated backpacking food. Great for a quick lunch on the AZT when water is scarce.

3. Breakfast “power sludge”

• Ingredients: 1 pack instant oats, 1 scoop whey protein powder, 1 tbsp chia seeds, 2 tbsp peanut butter.
• Stats: ~550 kcal.
• Soak time: 1 hour (or soak overnight for overnight oats).

High-energy recipes for stoves

If you are carrying the weight of a stove, make sure you aren’t just boiling water for weak soup. Make these gourmet trail meals:

1. Thanksgiving in a bag

• Ingredients: 1 cup Stove Top stuffing, 1 packet chicken chunks, 1 packet turkey gravy mix, 1 tbsp butter (or oil).
• Stats: ~700 kcal.
• Method: Boil water, mix everything in a Freezer Ziploc or pot. Let sit for 5 minutes.
• The Vibe: This is arguably the best morale booster on the trail.

2. Spicy peanut noodles

• Ingredients: 1 pack Ramen, 2 tbsp peanut butter, 1 tsp Sriracha (or hot sauce packets from town), handful of Harmony House dehydrated veggies.
• Stats: ~600 kcal.
• Method: Boil noodles and veggies; drain most water; stir in peanut butter and Sriracha to create a creamy satay sauce.

Frequently asked questions about thru-hiking food

The verdict: Which method wins?

The “best” method often evolves over your hike.

• Choose cold soaking if: You are chasing big miles (25+ per day), hiking in hot climates (like the desert section of the PCT or AZT), or hate doing camp chores.
• Choose a stove if: You are hiking in the shoulder seasons (early AT start, late PCT finish) or find that a hot coffee is the only thing getting you out of your sleeping bag.

Many experienced hikers eventually adopt a hybrid strategy: bounce-box a stove ahead to cold sections of the trail, and send it home when the summer heat kicks in.