Eating and Drinking on Kilimanjaro: Food, Water and Appetite

Kilimanjaro & Mount Meru · 4 min read · By Ndovu African Expeditions

What to expect from mountain meals on Kilimanjaro, how to stay hydrated and how to keep eating when altitude takes away your appetite.

Food and water are part of your climbing kit. The energy you need for long days and the hydration your body uses at altitude are not optional extras, and how well you eat often shows up on summit night.

The challenge is that altitude can blunt your appetite and thirst just when you need them most. Here is what to expect from meals on the mountain and how our guides help climbers keep fueling.

What mountain meals look like

On a supported climb, the mountain cook prepares fresh, hot meals in camp. Breakfast usually includes porridge, eggs, toast and fruit. Lunch may be hot or packed, depending on the day's walking, and dinner typically starts with soup followed by a carbohydrate-rich main such as rice, pasta or potatoes with vegetables and sauce.

Afternoon tea with popcorn and biscuits is a much-loved camp ritual. Fresh produce is resupplied by porters on longer climbs where possible.

Telling us about dietary needs

Vegetarian, vegan, gluten-free and other diets can usually be accommodated with notice. Let us know when you book, including allergies, so our team can plan menus and pack accordingly. Mountain kitchens are simple, so precise and early information really helps.

If you have a severe allergy, carry any prescribed emergency medication and make sure your guide knows exactly where it is. It is also worth bringing a few safe snacks of your own as a backup.

Staying hydrated at altitude

The dry, thin air at altitude increases fluid loss through breathing. Many guides suggest roughly three to four liters a day, but needs vary, so ask your doctor and watch the color of your urine as a simple check.

Drinking water is collected from mountain streams and treated or boiled by the crew. Hot drinks such as tea, cocoa and soup also count toward your intake and are easier to take when it is cold.

• Sip regularly rather than drinking large amounts at once.
• Electrolyte powders can make water more palatable and replace salts.
• Avoid alcohol on the mountain, as it can worsen dehydration and altitude symptoms.
• Drink well in the afternoon, then taper in the evening to limit night trips outside.

When your appetite disappears

Loss of appetite above about 4,000 meters is very common. The trick is to eat little and often. Soups, porridge and familiar snacks tend to go down more easily than heavy plates.

Bring a small stash of favorite treats from home, such as chocolate, nuts, energy chews or salty crackers. When nothing else appeals, something familiar can be the difference between eating and skipping a meal.

Your guide will notice if you are leaving food on your plate. Do not be embarrassed; tell them, and the cook can often prepare something lighter, such as plain rice, toast or extra soup.

Summit night fueling

Your water can freeze during the long, cold climb. Use insulated bottle covers, carry bottles upside down so ice forms at the base, and keep a thermos of warm tea if you can. Hydration bladder tubes often freeze, so blow water back into the reservoir after each sip or rely on bottles.

Keep easy snacks in an inside pocket so they stay soft and you can eat without stopping for long.