Posted in Health & Fitness

Hiking R2R in the Grand Canyon Over 40

Author Jed Estimated read time 4 min read
woman sitting on ground fixing her shoes Photo by Holly Mandarich on Unsplash

Essential Hiking Preparation for Those Over 40: My Plan to Reduce Inflammation and Aid Recovery

Taking on the Rim-to-Rim hike in the Grand Canyon is no small feat. Covering 24 miles with over 10,000 feet of elevation change, this challenge demands serious endurance, smart recovery strategies, and a commitment to joint health—especially for those of us over 40.

As a dad of seven, I don’t have time for extended recovery periods or inflammation slowing me down. That’s why I’ve dialed in my training and nutrition to fuel my body naturally, using whole foods and hydration strategies that support endurance and keep me moving pain-free.

Beetroot: The Natural Endurance Booster

I’ve been incorporating beetroot into my diet because of its proven benefits for endurance and performance. Studies show that beetroot’s natural nitrates improve oxygen efficiency, meaning my muscles work smarter—not harder—on long hikes.

How to Use Beetroot for Performance:

  • Pre-Hike Power-Up – Roast or juice beets 75 minutes before hitting the trail to maximize endurance benefits.
  • Daily Prep – Adding beets to smoothies or salads in the weeks leading up to a hike helps your body adjust to the nitrate boost.

A 2012 study published in the Journal of the Academy of Nutrition and Dietetics found that beetroot consumption improved running performance by 5%—that’s real, measurable endurance improvement just from eating whole food! (Source)

Inflammation Control: Joint Health for the Long Haul

Being over 40 means joint health is non-negotiable—I need to prepare, not repair. That’s why I focus on anti-inflammatory foods that help my body recover faster and reduce post-hike soreness.

Top Anti-Inflammatory Foods for Joint Health:

  • Turmeric – Its curcumin fights inflammation and supports recovery.
  • Leafy Greens – Packed with magnesium and antioxidants to help reduce stiffness.
  • Berries – High in polyphenols, which combat inflammation and oxidative stress.
  • Fatty Fish & Nuts – Omega-3s from salmon, walnuts, and flaxseeds protect joints.

When I’m preparing for endurance challenges like Rim-to-Rim, I load up on these foods to keep my body moving without pain. (Source)

Hydration for Endurance & Recovery

Hydration isn’t just about drinking water—it’s about choosing the right water. I’ve been using hydrogen water because of its potential benefits in reducing muscle fatigue and oxidative stress after long hikes.

A 2020 study published in the Journal of Sports Medicine found that hydrogen-rich water improved muscle recovery and reduced soreness post-exercise. (Source)

Hydration Strategy for the Rim-to-Rim Hike:

  • Pre-Hike – I like to start the day with hydrogen water for cellular hydration.
  • On the Trail – I’ll be sticking with natural electrolyte sources like coconut water and sea salt.
  • Post-Hike Recovery – Again, I use hydrogen water to reduce inflammation and speed up recovery.

More on my hydrogen water journey: Discover the Secret to More Energy: My Hydrogen Water Journey

What We Put In Our Bodies Matters

Hikers, athletes, and parents alike need to pay attention to what’s in our food. I’ve written before about the FDA’s recent ban on Red-3, a synthetic dye linked to health concerns. If they banned Red-3, what else is hiding in processed foods?

That’s why I focus on whole, natural foods—beetroot, turmeric, leafy greens—instead of artificial additives and processed junk.

Read more: FDA Bans Red-3 Dye: How to Avoid Artificial Dyes and Use Natural Alternatives

The Big Picture: Training, Nutrition, and Recovery

For me, training isn’t just about hiking miles—it’s about building strength, endurance, and resilience. That’s why I incorporate home gym PowerBlock weights into my routine, focusing on functional movements that mimic the demands of the hike.

Check out: What I Learned from My Running Journal and Race Day Experience

Final Thoughts: Hiking Strong, Staying Healthy

Whether it’s tackling the Rim-to-Rim hike, training for a marathon, or just staying active as a parent of seven, fueling the body naturally makes all the difference.

The takeaway? What you eat, drink, and do matters.

  • Beetroot for endurance.
  • Anti-inflammatory foods for joint health.
  • Hydrogen water for recovery.
  • Smart training for longevity.

Your body is your best investment—fuel it wisely.

Let me know—how do you fuel your hikes naturally? Drop your thoughts in the comments!

Related