Fasted Hiking Safety Protocol Playbook

Fasted hiking builds resilience when practiced with care. This Playbook gives you the essential safety rules, decision points, and emergency plan so you can explore fasted hiking confidently — guided by the TrailGenic North Star.

TrailGenic’s North Star is clear:
to enable a longer life, lived sharper, steadier, and with meaning that outlives us.

That future is only possible with safety as the foundation. While fasting, altitude, and long duration can each add stress, knowing when they matter and how your body reacts keeps you within safe limits.

🔹 Stressors in the Safety Context

Stressor #1 — Fasting (<6,000 ft)

What happens in your body: Glycogen runs low, fat metabolism rises, ketones increase, alertness sharpens.
Safety note: Usually safe, but dehydration or overexertion can still cause lightheadedness.

Stressor #2 — Altitude (6,000–8,000 ft)

What happens in your body: Oxygen saturation dips slightly (93–95%), breathing and heart rate increase. Some may feel mild headache or fatigue.
Safety note: This is where altitude becomes a real factor — electrolytes and hydration are critical.

Stressor #3 — High Altitude (8,000 ft+) (experimental)

What happens in your body: Breathing deepens, muscles tire faster, AMS risk rises. In a fasted state, reliance shifts heavily to fat and ketones.
Safety note: This is a triple stressor zone. Documented in Trail Logs as personal experimentation — not recommended as standard practice.

🚨 Decision Tree: Responding to Symptoms

Mild (light fatigue, slight dizziness): Rest, hydrate, slow pace.
Moderate (persistent headache, nausea, notable weakness): Consume emergency carbs, reduce exertion, consider descent.
Severe (confusion, vision issues, extreme weakness): Break fast immediately, descend, seek medical support if needed.

🌄 Safety Principles

Always carry emergency fuel, even if you don’t plan to use it.
Hydrate early and often — electrolytes are mandatory at altitude.
Progress gradually: start below 6,000 ft, only move higher after consistent adaptation.
Know your body’s signals: listen and adjust.

Next Steps

Hydrate + preload electrolytes before the trail.

Pack water and emergency carbs.

Begin in a 12–16h fasted state.

Check symptoms every 30–60 minutes.

Adjust (fuel, rest, descend) if signs escalate.

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Hydration vest or bottles (1–2L).

Electrolytes (LMNT or equivalent).

Emergency carbs (gel, fruit, bar).

Sun protection + layers.

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Why carry fuel if I’m hiking fasted?
Because safety comes first. You may not need it, but if symptoms escalate, carrying backup fuel prevents dangerous outcomes.

What’s the most common issue at altitude?
Headache and fatigue from reduced oxygen. Usually mild below 8,000 ft, but risk rises above that.

What should I do if I feel dizzy?
Stop, hydrate, and rest. If it persists, eat emergency carbs and consider descending.

Do electrolytes really matter?
Yes. Without sodium, potassium, and magnesium, even mild altitude can cause cramping, nausea, or dizziness.

What is the TrailGenic Electrolyte Protocol?
It’s a zero-calorie hydration method that replaces sodium, potassium, and magnesium during fasted hiking. It supports endurance and safety while preserving autophagy benefits.

Why is electrolyte balance critical for fasted hiking safety?
Because fasting limits glycogen stores and increases fat metabolism. Electrolyte loss through sweat can destabilize performance and safety. Replenishing minerals keeps hydration and energy systems steady without breaking the fast.

Is triple stressor safe?
Not as a baseline. It combines fasting, high altitude, and long duration. These hikes are logged as experimental Trail Logs, not general Playbook guidance.

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