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    Your Ultimate Overnight Hike Packing List – Free Download Included

    Whether you’re planning your first overnight mission into the mountains or you’re a seasoned trekker, taking some of the thinking out of preparation can go a long way. No matter your hiking style, this overnight hike packing list for women has everything you need to hit the trail with confidence.

    Because whether you’re heading out solo or with a group, the gear you carry can make or break your experience. From backpacks that fit your frame to comfort-boosting toiletries and weather-ready layers, here’s what to pack – and why it matters.

    The Gear

    Photo by Chris Joubert

    Backpack

    Your backpack is your base so it’s important to get it right. Choose a hiking pack that holds 40-60 litres, with padded hip straps, adjustable harnesses and back ventilation to keep you comfortable on the move. You can also look for packs designed for women’s torsos – they’re typically shorter, with contoured shoulder straps and curved hip belts to better distribute weight across the hips.

    WH Recommends:

    Salomon Women’s Aerotrek 28 Hiking Bag

    K-Way Hiker 50L + 10L Hiking Pack

    First Ascent Mercury 65L Lightweight Hiking Pack

    Trekking Poles

    These are not essential, but your knees will thank you on long, steep descents. Look for collapsible poles with adjustable height and padded grips. Shorter hikers should check the minimum and maximum height range – poles that are too tall can strain shoulders.

    WH Recommends:

    Tent

    Go for something lightweight, weatherproof and easy to pitch. A freestanding two-person tent under 2.5kg is ideal. Practice pitching your tent solo – especially if you’re hiking without a partner. Plus, you want to choose a model that feels intuitive to set up on your own.

    WH Recommends:

    Sleeping Bag

    Always check the expected weather overnight and choose you gear based on that. Down is light and warm (but pricey and moisture-sensitive) while synthetics are bulkier, but better in damp conditions. Women tend to sleep colder than men so look for bags with a comfort rating that’s at least 5°C below the expected night temperature.

    WH Recommends:

    READ MORE: The Overnight Hiking Gear Women Swear By – Don’t Hike Without These

    Mattress (Sleeping Pad)

    Don’t skip insulation – there’s nothing worse than the cold of the floor seeping through or feeling like you’re sleeping directly on the ground (eina!). A sleeping pad with an R-value of 2.5+ keeps you warm and comfy.

    WH Recommends:

    Pillow

    Tiny in size, big on sleep quality – inflatable or compressible hiking pillows add real comfort. And a small luxury like a proper pillow can improve sleep quality, especially on your period or if you tend to get neck tension. If you’re really tight on space you could stuff your buff with spare clothes.

    WH Recommends:

    Dry Bag

    It’s really important to put protective measures in place to keep your clothing, sleeping bag and electronics dry – even if your pack gets soaked. Roll-top styles with welded seams work really well.

    Hydration Bladder

    A 2-3L bladder keeps water accessible while you hike. If you’re prone to bloating, sip consistently instead of guzzling – hydration pacing helps reduce water retention.

    WH Recommends:

    Water Bottle

    Pack a spare bottle for refills or mixing electrolytes. Hard plastic or metal bottles are durable and can keep your drinks cooler for longer, while collapsible ones might save you some space.

    WH Recommends:

    Multi-tool

    A lightweight multi-tool featuring essentials like a blade, scissors, tweezers and a screwdriver is a smart addition to your pack. It’s useful for everything from quick gear fixes to campsite meal prep. Choose one with a locking mechanism to keep things safe and secure. Plus, while it’s not a weapon, having a sharp blade or compact tool can offer a sense of empowerment or preparedness in unfamiliar environments.

    WH Recommends:

    READ MORE: The Hiking Workout Every Woman Should Do Before You Hit The Trails

    Spork

    A spork is a compact, weight-saving essential for eating on the trail. Titanium options are tough and built to last, while plastic versions are lighter on your pack and your wallet – though they’re more likely to snap under pressure.

    Lighter (with waterproofing)

    Fire is vital for both cooking and emergencies. Pack a dependable lighter in a waterproof container, ziplock or dry bag – and take a backup too, like waterproof matches or a compact firestarter.

    Travel Mug

    Perfect for coffee, soup or a hot drink at camp. Go for an insulated mug that holds heat well – with a sturdy build and a lid that won’t leak in your pack.

    WH Recommends:

    Stove + Gas + Pot

    A small cooking setup – like a Jetboil – is great for fast boiling and easy packing. But make sure to check that it fits your fuel canister and has a stable base for safety. An all-in-one pot system also helps cut down on bulk and weight. And don’t forget the fuel!

    WH Recommends:

    Camp Seat Pad/Chair

    A camp chair gives you extra comfort and insulation when sitting on cold or wet ground. Choose a lightweight foam or inflatable option that dries fast – and packs down small to save space.

    Headlamp

    Essential for pitching camp after sunset, cooking or finding your way during late-night loo trips. Opt for a headlamp with adjustable brightness, a rechargeable battery – and a minimum output of 150 lumens.

    WH Recommends:

    First Aid Kit

    Pre-packed kits are a good start, but you should customise yours with blister care, meds and trail-specific supplies. Add period products (even if you’re not expecting a bleed), UTI relief sachets and an antihistamine – hormone changes, stress and new environments can all bring surprise symptoms.

    WH Recommends:

    Map + Compass

    Even with AllTrails, pack a waterproof map and compass. Physical tools won’t fail if your battery does.

    READ MORE: These Are The 10 Best Electrolyte-Rich Foods, According To Dieticians

    Emergency Whistle

    Light to carry – and could save your life. Some hiking packs come with a built-in whistle on the chest strap, or you can pack a separate one for emergencies.

    Paracord or Cord

    Paracord or cord is endlessly versatile – use it to pitch a tarp, fix gear, hang food or string up a clothesline. A few metres adds barely any weight to your pack but can make all the difference.

    Duct Tape (mini roll or wrapped around bottle)

    Duct tape is a trail repair essential – whether you pack a mini roll or wrap some around your water bottle. Use it to patch up a tent, cover a blister or keep a loose sole together until you’re back home.

    ID/Permit/Cash/Medical Aid Card

    Certain trails ask for permits or ID at entry points – and having your medical details on hand can be crucial in an emergency. Store your ID, booking proof, medical aid card and a bit of cash in a waterproof pouch you can access quickly.

    The Food

    Photo by Chris Joubert

    Water (+ water filter if necessary)

    Bring enough water for drinking (2-3l per day), cooking and basic cleaning. If you’re unsure about refill spots on the trail, carry a lightweight filter or purification tablets as backup.

    WH Recommends:

    Coffee

    A warm drink can lift your spirits on chilly mornings. Instant sachets are the easiest option – add a splash of long-life milk for an extra touch of comfort. We love the Cup A Ground Coffee because it’s a single serving of high quality ground coffee in a sachet.

    Long-Life Milk (Small)

    A small carton of long-life milk (like the Woolworths 250ml Long Life Full Cream Milk) is a trail treat – it adds taste and energy without needing a fridge. For a lighter option, go for powdered milk instead.

    Dehydrated Meal

    Quick, compact and fuss-free – just add boiling water. Pick dehydrated meals (like the Forever Fresh Mild And Creamy Butter Chicken With Basmati Rice) that are high in protein and calories to help your body recover after a long day on the trail.

    Instant Oats

    Instant oats make for a dependable, heat-and-eat breakfast. Use ready-made sachets (we love the Jungle Oatso Easy Variety Pack) or mix your own with dried fruit, seeds or protein powder – for added fuel and long-lasting energy on the trail.

    READ MORE: 9 Homemade Protein Bars That’ll Actually Keep You Full – For Long

    Electrolytes

    Electrolytes help replace the salts you lose when you sweat – especially in warm weather or on tough climbs. Tablets or powder sachets are ultra-light and easy to stash in your pack.

    Hiking Snacks

    Pack high-energy, non-perishable snacks like biltong, trail mix, dried fruit or energy bars. Aim to eat something every couple of hours to keep your energy steady on the trail.

    Always pack an extra meal or snack – it can be a lifesaver if you’re delayed, hit bad weather or run lower on energy than expected.

    The Tech

    Photo by Chris Joubert

    AllTrails App (Offline)

    Download AllTrails maps in advance. It’s a non-negotiable on tricky or unmarked routes.

    Camera

    If you’re after crisp trail shots, a GoPro, drone or compact mirrorless camera can capture the highlights. Just make sure it’s stored safely – a padded dry bag or ziplock will keep it protected from bumps and moisture.

    WH Recommends:

    Sony ZV-E10 II

    GoPro HERO13 Black

    DJI Mini 4K

    Smartwatch

    A smartwatch can be a handy tool for keeping tabs on distance, elevation and time. Many models also offer GPS navigation and weather updates – useful features when you’re out on the trail.

    WH Recommends:

    Powerbank + Chargers

    A powerbank keeps your phone, watch and headlamp running when you’re off-grid. Go for a lightweight option with at least 9 000–20 000mAh of capacity – enough to last a couple of days on the trail.

    WH Recommends:

    Spare Headlamp Batteries

    If your headlamp runs on batteries, always pack a fresh set – you don’t want to be stuck in the dark when the sun goes down.

    The Toiletries

    Photo by Chris Joubert

    Wet Wipes

    When there’s no shower, wipes are your best friend. Go biodegradable where possible.

    Towel

    A microfibre towel dries fast, packs small – and comes in handy after a swim or quick face rinse on the trail.

    Hand Sanitiser

    A must for hygiene when water’s limited – a small bottle of hand sanitiser lasts ages. Use it before meals or after toilet breaks to stay clean on the trail.

    Sunscreen

    Broad-spectrum SPF 30+ is essential for sun protection at altitude or on long days outside. Reapply often – focusing on your face, neck and hands. Stick or cream formulas tend to be the easiest to use on the go.

    WH Recommends:

    Techniblock SPF 50 75ml Active

    Nivea Sun Protect & Moisture Trigger Spray 50+

    Back 2 Nature Active Zinc Fair SPF 50

    Blister Plasters/Protectors

    Blister plasters are essential for easing pressure or stopping hot spots before they turn painful. Nexcare Waterproof Blister Plasters are popular with hikers for good reason – they stay put and offer instant relief.

    Lip Ice

    Protects your lips from cracking in the sun and wind – especially at altitude. Go for a balm with built-in SPF for extra defence on exposed trails.

    WH Recommends:

    Sebamed Lip Defence Stick SPF30

    Labello Caring Beauty 3-in-1 Lip Balm

    MVP Lip Balm SPF 20

    Tissues + Toilet Paper

    Take only what you need, and keep it dry in a waterproof ziplock. Always carry out used toilet paper – leave no trace behind.

    Toilet Trowel

    Used for digging catholes when no toilets are available. A lightweight plastic trowel does the job without adding bulk to your pack.

    Deodorant

    We’d argue this is an essential because a quick freshen-up at camp feels great. Mini solid sticks are the easiest to pack and use on the go.

    WH Recommends:

    Mitchum Women’s Lime & Eucalyptus

    Balancing Deodorant Wipes

    Pure Beginnings Forest Fresh Mint Deodorant

    READ MORE: What To Pack In Your Hiking Beauty Kit

    Cleanser + Face Cream

    Cleansing removes sunscreen, sweat and dust – keeping your skin fresh after a day on the trail. e Follow with a face cream to lock in moisture and prevent dehydration from sun, wind or cold. Use travel-sized tubs or decant into mini pots to save space (gentle cleansing wipes also work well).

    Toothbrush + Toothpaste

    A travel-sized toothbrush and a small tube of paste are all you need for a night out. Toothpaste tabs are an even lighter option – and take up hardly any space in your pack.

    Mosquito Repellent

    A must in summer or near water. DEET-based sprays offer the strongest protection, but natural repellents are a gentler choice if you’ve got sensitive skin.

    Trash Bags

    Bring rubbish bags to carry out everything – from used toilet paper and wipes to food wrappers. You can also use it to line your pack for added waterproofing.

    Anti-Chafe Balm

    Apply anti-chafe balm around the sports bra line, thighs and anywhere your backpack makes contact — even light friction adds up over long distances.

    Earplugs

    Great for light sleepers – especially in shared camps or when the wind picks up at night. Earplugs can make all the difference to a good night’s rest. Small and worth it.

    The Clothes

    Photo by Chris Joubert

    Sun Hat

    Protects your face and neck from harsh sun – especially at altitude. A wide-brimmed hat or one with a neck flap gives you the best all-round coverage.

    Sunglasses

    Shields your eyes from glare, dust and harmful UV – a must in exposed areas or at high altitude. Wraparound lenses offer extra protection, especially on reflective terrain like sand or rock.

    Chimi Split Black Sunglasses

    Chimi Sierra Frosted Clear Sunglasses

    Oakley OO9495D Radar Plate

    Rain Jacket/Waterproof Shell

    Weather can shift quickly in the mountains – even on clear days. A lightweight waterproof shell is a must for protection from sudden rain or wind. Choose one with breathable fabric and taped seams to stay dry and comfortable.

    WH Recommends:

    Salomon Outerpath 2.5L Jacket

    K-Way Women’s Rosa Hiking Shell Jacket

    adidas Terrex Xploric 2.5l Climaproof Anorak

    Hiking Boots

    Footwear can make or break your hike – so it’s worth getting right. Pick boots that are properly broken in, fit well, offer ankle support and keep your feet dry on rough or wet trails.

    WH Recommends:

    Salomon XA Pro 3D V9 Gore-Tex

    adidas Terrex Skychaser Hiking Shoes

    K-Way Women’s Strata II Hiking Boots

    Shirt + Hiking Pants

    Moisture-wicking, lightweight fabrics help keep you dry, regulate body temperature – and reduce the risk of chafing. Convertible trousers with zip-off legs give you flexibility when the weather shifts.

    WH Recommends:

    Salomon Women’s Outerpath Base Pants

    K-Way Women’s Gradient Zip-Off Pants

    First Ascent Ladies Stretchfit Zip Off Pants

    Socks + Underwear

    Good hiking socks help ward off blisters and keep your feet warm – merino blends are a top choice. Opt for underwear that’s moisture-wicking and quick to dry, and always pack a spare dry pair for comfort.

    Fleece Jersey/Base Layer

    A fleece or thermal top is great for chilly mornings and evenings. Choose synthetic or wool fabrics – they breathe well, stay warm when damp, and layer easily under a waterproof shell or over base layers when you’re on the move.

    WH Recommends:

    K-Way MMXXI Snowflake Soft Touch T-Shirt

    First Ascent Ladies Polypropylene Baselayer Long Sleeve Top

    Tracksuit/Camp Clothes

    Pack a clean, comfy set of clothes for camp and sleep – it keeps your sweaty hiking kit separate and adds a soft layer between you and the ground. Fleece or synthetic fabrics are best, as they insulate better than cotton when temperatures drop.

    READ MORE: From Hike To Hot Girl Walk – 36 Gorpcore Pieces You’ll Live In

    Down or Synthetic Jacket

    A warm jacket is a must in cold conditions. Down gives you the best warmth-to-weight ratio and packs down small – but it loses insulation when wet unless water-resistant. Synthetic fill is bulkier, but keeps you warm even when damp – ideal for coastal or wet-weather hikes.

    WH Recommends:

    K-Way Women’s Deluge Down Puffer Coat

    First Ascent Ladies Downtown Jacket

    Buff

    A buff is a versatile bit of kit – use it as a headband, neck warmer, face cover in wind or dust, or for extra sun protection on exposed trails. Plus, you can stuff it with extra clothes and use it as a pillow if need be.

    Beanie

    A beanie might be small, but it makes a big difference when temperatures drop. It’s especially useful for sleeping outdoors, helping to retain body heat through the night – even on summer hikes.

    Camp Shoes

    Slip-on shoes or sandals are perfect for giving your feet a breather after a long day on the trail. They’re also useful for river crossings or pottering around camp.

    Gaiters

    Not essential, but gaiters can be a big help on muddy paths, through dense bush or in areas where ticks are common. They keep debris out and offer extra lower-leg protection.

    Women’s Health participates in various affiliate marketing programmes, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. More

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    in diet and nutrition

    3 Ab-Friendly Breakfast Recipes That Take Under 5 Mins To Prep

    A victim of rushed, chaotic mornings but still want to indulge in a protein-packed brekkie? Well, you’re just the person we were hoping this article would reach! Our three recipes below, ‘Spinach and Feta frittata’, ‘Peanut Butter and Strawberry Wrap’ and ‘Smoked Salmon with Scrambled Eggs on Toast’ – prove that we can all eat smart and healthily, in just under five minutes of prep time.

    Each recipe delivers a winning combo of protein (to support muscle tone), healthy fats (for satiety and hormone health) and fibre-rich carbs (for energy and digestion). Below, a quick breakdown of the deliciousness (read: nutrients) that awaits you:

    Spinach and Feta Frittata: Rich in protein, iron and calcium for healthy bones and to fuel lean muscle.

    Peanut Butter and Strawberry Wrap: Antioxidants, fibre and healthy fats to help with a slow-release of energy. All housed under this quick-to-make snack!

    Smoked Salmon and Scrambled Eggs on Toast: Packed with Omega-3s, vitamin D and B12 to boost your brain power as well as to protect your heart.

    READ MORE: How To Make The Best Chocolate-Berry Protein Smoothie

    Power Up Your Morning

    Spinach And Feta Frittata

    Packed with protein, iron and calcium, this frittata fuels lean muscle while keeping your bones happy. Fluffy, cheesy and effortlessly tasty.

    Prep Time 5 minutes minsCook Time 15 minutes mins

    Course Breakfast

    Calories 539 kcal

    1 Pan1 Egg Lifter1 Knife
    3 Tbsp Olive oil¼ cup Onion, chopped2 cloves Garlic, minced450 g Baby spinach leaves4 large Eggs4 large Egg whites¼ cup Breadcrumbs, finely crumbled2 Tbsp Fresh basil2 tsp Lemon zest, grated½ tsp Black pepper100 g Feta, crumbled
    In a large pan, heat one tablespoon of oil over medium heat. Add the onion and garlic and cook for five minutes.Add the spinach and stir until wilted. Remove from the pan and keep warm.Beat together the whole eggs and egg whites. Beat in the breadcrumbs, basil, lemon zest and pepper.In the same pan, heat remaining oil over medium heat. Stir the spinach mixture and feta into the egg mixture, then pour into the pan. Reduce the heat to low, cover and cook until the top of the frittata is set.Cut into wedges to serve.

    Keyword Egg Whites, Eggs, Feta, Spinach

    Per 502g serving: 2 257kJ, 37g fat (16g sat), 1 295mg sodium, 17g carbs, 5.5g fibre, 6g sugars, 38g protein

    READ MORE: This High-Protein Pizza Has 19 Grams Of Protein (And 9 Grams Of Fibre!)

    A Protein-Packed Delight

    Smoked Salmon And Scrambled Eggs On Toast

    Think eggs on toast, but way more luxe. Creamy scrambled eggs meet silky smoked salmon for a breakfast that’s ready in under 10 minutes.

    Prep Time 3 minutes minsCook Time 7 minutes mins

    Course Breakfast

    Calories 359 kcal

    1 slice Hearty bread, such as sourdough or wholewheat1 EggSaltPepper30 g Smoked salmon1 Red onion, thinly sliced (optional) Capers, optionalFresh dill, optional1 Lemon, optional
    Toast the bread. In a bowl, whisk the egg with salt and pepper. Pour into a non-stick pan and scramble. Lay the salmon on the toasted bread and top with the scrambled egg. Finish with your choice of red onion, capers, dill or a squeeze of lemon.

    Keyword Bread, Eggs, Salmon

    Per 144g serving: 1 505kJ, 9g fat (2.5g sat), 410mg sodium, 36g carbs, 2g fibre, 2g sugars, 32g protein

    READ MORE: Chocolate For Breakfast? This Healthy Crepes Recipe Packs 28g Of Protein – And Tastes Like A Treat

    A Good Hit Of Nutrients

    Peanut Butter Strawberry Wrap

    Sweet, fruity and ridiculously easy, this wrap is your go-to for mornings on the move.

    Prep Time 5 minutes mins

    Course Breakfast

    Calories 299 kcal

    1 Kitchen Knife1 Chopping Board
    1 Wholewheat wrap2 Tbsp Peanut butter natural, unsalted and crunchy½ cup Strawberries, sliced

    Keyword Peanut Butter, Strawberry, Wrap

    Per 150g serving: 1254kJ, 17g fat (2g sat), 290mg sodium, 33g carbs, 6g fibre, 6g sugars, 10g protein More

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    in fitness and body

    Finally, A Bag That Keeps Up With Your Busy Lifestyle

    You’re always on the move – from early meetings to that Pilates class you refuse to skip – so the last thing you need is a bag that slows you down. The Stanley Carry-All was made with busy days in mind, giving you space for all the essentials without weighing you down. And yes, it even fits your Quencher, so you can stay hydrated wherever the day takes you.

    It’s the little details that make it so easy to love. Three cleverly placed pockets mean there’s a spot for everything: your phone in the main compartment, a slim wallet or card sleeve just below and a mesh pocket for the bits you reach for most, like lip balm or earbuds. Your sunglasses get their own protective sleeve, and there’s even a built-in key clip so you’re not digging around at the bottom when you’re already running late.

    READ MORE: The Stanley Quencher H2.0 Finally Arrives In South Africa

    The Carry-All is light enough for all-day wear (just 218g) but strong enough to handle everyday use, thanks to its 100% recycled polyester design. Inside, a breathable mesh lining helps you spot what you need in seconds. The adjustable strap means you can sling it crossbody and stay hands-free, or detach it completely when you want to switch up the look.

    Shop The Range

    Whether you’re grabbing a post-yoga coffee, strolling through a weekend market or heading to a concert with friends, this is the kind of bag that simply makes life easier.

    Stanley Quencher Carry-All Cream

    Stanley Quencher Carry-All Black

    Stanley Quencher Carry-All Rose Quartz

    It’s available in Black, Cream and Rose Quartz at selected retailers and online. Awesome Tools are the official importers and distributors of Stanley in Southern Africa.

    *WH PARTNERSHIP More

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    in fitness and body

    Feeling Meh? These 6 Athlete-Approved Workout Motivation Tips Will Help

    There are always times in the year when sticking to your training plan feels like more than you’ve got to give. Maybe it’s the darkness of winter, a cold front or a schedule so hectic it squeezes out your favourite step class. Either way, you’re not alone. That’s why we asked athletes and trainers to share their top workout motivation tips – for the days when meh feels stronger than motivated.

    Meet the experts: Liezel van der Westhuizen is a high-performance coach, endurance athlete and media personality. Marlie Hattingh is a Planet Fitness HYROX Master Trainer at Planet Fitness Wanderers in Johannesburg. 

    1. Reframe The Narrative 

    If winter exercise is less appealing than Cape Town traffic, reframing your ideas about exercise in cold weather might be the biggest workout motivation tip.

    “Instead of fighting the cold, use it as a reason to prioritise consistency over intensity,” urges Liezel van der Westhuizen, a high-performance coach, endurance athlete and media personality. “Swap long cardio sessions for shorter, mood-boosting movement. Kick off those cosy blankets, put on your favourite energy-revving playlist, and think heated Pilates, strength sessions with AC/DC’s “Thunderstruck” pushing you on – or even a kitchen dance party (yes, seriously – joy counts as cardio).”

    Finding the fun in exercise shifts your brain into happiness-seeking mode, offsetting the feeling of just pushing through a mundane chore. 

    READ MORE: Cold Workouts: Try These Winter Workout Tips On How To Stay Safe And Warm, According To Trainers

    2. Make Training Non-Negotiable 

    Just like you wouldn’t skip your annual pap smear (we hope!) or morning coffee, make your training schedule as iron-clad as your old high school’s dress code.

    “Our body doesn’t know what month it is; it knows momentum,” explains Marlie Hattingh, a Planet Fitness HYROX Master Trainer at Planet Fitness Wanderers in Johannesburg. “And the longer you pause, the harder it becomes to start again.”

    By committing to every session, you’re allowing that momentum to build – and showing your body love. 

    3. Find The Counter

    Just like mood-boosting workouts counter your mind’s idea that working out is a chore, apply that principle to any other underlying factors that stop you from exercising.

    If you’re low on time, try just five minutes of skipping throughout the day. Bored with your routine? Switch it up! (Cross-training also supports any other modality you have going on, FYI.) Too cold? Find a sauna or a heated yoga/Pilates class, Hattingh suggests.

    READ MORE: The Best Weight-Loss Plan For You, According To Your Favourite Workout

    4. Make It About Your Health 

    If your “why” is to look a certain way or your “why” just isn’t enough workout motivation to get you through the hard times, remind yourself that movement is kind of the doctor’s orders.

    “Your continued good health is a priority – and delaying that exercise only leads to more worries and harder tolls on your body down the line,” points out van der Westhuizen.

    That also gives you grace: 150 minutes of moderate intensity exercise is all you need – no reason to overdo it. 

    5. Don’t Go Alone 

    Fact: everything is better together. Having just one other person struggling alongside you will make the whole thing feel so much less taxing. “Community and structure make a massive difference,” says Hattingh. 

    READ MORE: Step Into Your Best Shape With The WH Walking Challenge

    6. Do The Bare Minimum 

    If you’re still unconvinced, remember that any amount is better than nothing.

    “Commit to the warm-up and just three sets of two exercises,” offers Hattingh. “If you still want to stop after that, no guilt. Go home. But nine times out of 10, once you’re moving, you’ll keep going.”

    Alternatively, a walk will do it. “Even when you’re at your laziest, at least take that walk around your neighbourhood,” says van der Westhuizen.  More

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    in fitness and body

    Introducing The HUAWEI Pura 80 Pro – A Smartphone That Captures Life Exactly As You See It

    We take thousands of photos every year; of friends, family, outfits, sunsets, meals and memories. But what if your phone didn’t just take pictures, what if it made them look exactly as you remember them!

    That’s the promise of the new HUAWEI Pura 80 Series, now available in South Africa. Make no mistake, it’s not just a phone. It’s a statement piece, a professional camera and a luxury accessory all rolled into one.

    At first glance, the HUAWEI Pura 80 Series turns heads. However, it’s not just about how it looks. It’s about how it makes you feel. Every curve, every reflection and every colourway has been chosen to evoke elegance and individuality. The smooth glazed finish has the softness of porcelain with the strength to go anywhere. Meanwhile, the silk-textured frame shimmers subtly in the light, like fine jewellery. The Glazed Red model features a sunburst pattern inspired by the golden-hour glow of sunrise.

    READ MORE: Huawei Just Unveiled Its 2025 Wearables Line-Up – See What’s New

    This is a phone you dress your day around. It complements your mood, slips effortlessly into your aesthetic and elevates the everyday, from a coffee run to a night out. It’s a phone that doesn’t just sit effortlessly in your hand. Instead, it fits into your life seamlessly. Whether you’re capturing spontaneous moments or making a visual statement, the HUAWEI Pura 80 Pro is designed to reflect your sense of self. It does so with bold beauty, quiet confidence and unmistakable charm.

    HUAWEI Pura 80 Pro – Burgundy Red

    HUAWEI Pura 80 Pro – Glazed Black

    Designed To Be Seen

    Let’s talk a little more about the design. The HUAWEI Pura 80 Pro draws inspiration from fine Italian jewellery and the flowing textures of traditional Eastern glaze work. The result is a phone that’s tactile, elegant and undeniably premium.

    It’s available in a devastatingly gorgeous burgundy called Glazed Red or a moody Glazed Black. Both shimmer with light and change tone depending on your angle. The curved screen, soft brushed frame and subtle detailing make it feel less like a gadget. It feels more like a fashion essential.

    A Camera That Sees Light Like the Human Eye

    Whether you’re snapping golden hour selfies, a neon-lit skyline or a candlelit dinner, the HUAWEI Pura 80 Pro adapts to the moment with incredible precision. It features a 1-inch Ultra Lighting Camera sensor, the largest ever seen on a non-Ultra smartphone. Huawei’s unique RYYB colour filter array draws in more light than conventional sensors. This reveals richer tones and softer shadows.

    Photos feel alive, shadows are soft, faces glow and colours are truer. This is all thanks to Huawei’s Ultra Chroma Camera, which fine-tunes each shot to match the way you see it. Even complex lighting, such as concerts, markets and night-time portraits, looks cinematic and clear.

    Plus, with Super HDR, you can shoot against the light without losing detail in highlights or your subject. And when it comes to portraits, the physical aperture adjusts just like a DSLR, giving you dreamy background blur or crisp group shots with everyone in focus.

    [embedded content]

    Even the trickiest lighting, from dim restaurants to dusk concerts, is captured with cinematic clarity. With Super Night Mode, you’ll see your world at its most atmospheric, no extra effort required.

    If you’re the kind of person who wants even more – more clarity, drama and reach – the HUAWEI Pura 80 Ultra takes it further. With cinema-level dynamic range and a unique dual telephoto lens, it adjusts seamlessly as you zoom. This allows it to capture scenes exactly as your eyes see them, even from far away. Whether you’re shooting an intimate portrait or a stage from the back row, the HUAWEI Pura 80 Ultra makes every detail feel close, sharp and full of emotion.

    Your Life, Elevated

    Of course, the beauty runs more than skin deep. It features a vibrant 6.8-inch display, smart privacy features and gesture controls that let you navigate without touching the screen. The HUAWEI Pura 80 Pro was made to make life smoother. It charges super-fast with 100W wired or 80W wireless charging. And its 5170mAh battery easily keeps up with your longest days. Whether you’re out shooting content, replying to messages or streaming on the go, this phone won’t quit before you do.

    READ MORE: HUAWEI WATCH FIT 4 Series Helps You Train Smarter, Recover Better And Move With Purpose

    The HUAWEI Pura 80 Pro is also water- and dust-resistant with IP68 and IP69 ratings, so you can feel confident taking it anywhere. It’s more than a phone. It’s a studio in your pocket.

    See Further, Capture More

    From weekend getaways to weddings, gallery openings to beach sunsets, the HUAWEI Pura 80 Pro captures the aesthetic of your life the way it deserves to be seen. It’s bold, it’s smart and it’s ready for whatever your next adventure brings.

    The HUAWEI Pura 80 Pro is now available in South Africa through all retail partners starting from R889 over 36 months. Receive a free HUAWEI nova Y72s plus additional gifts all valued at R9 395. T’s&C’s apply.

    Prefer to buy it outright? Visit the HUAWEI Online Store or HUAWEI Experience Stores and get yours for R24 999. Enjoy a complimentary HUAWEI nova Y72s plus additional gifts all valued at R9 395.  T’s&C’s apply.

    Life’s too beautiful not to capture it beautifully.

    **WH Partnership More

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    Chocolate For Breakfast? This Healthy Crepes Recipe Packs 28g Of Protein – And Tastes Like A Treat

    Craving something sweet but still want your breakfast to pull its weight? This healthy chocolate crepes recipe has you covered – with 28g of protein per serving and a creamy ricotta filling that makes every bite feel like a reward.

    Because we’re all for a pancake stack, but when your meal can taste like dessert and help you hit your goals? That’s the kind of breakfast we’re going to keep on rotation.

    READ MORE: The Grab-N-Go Muffins That Make Breakfast A Breeze

    These chocolate crepes are soft, flavourful and super easy to make. The protein comes from eggs, ricotta and milk and unlike store-bought or sugar-loaded versions, this one delivers a smart mix of carbs, fat and protein that’ll keep you full.

    Each batch makes 4-6 crepes, depending on size, and they’ll keep in the fridge for up to two days if stored in an airtight container. For the best texture, store the crepes and ricotta filling separately and assemble just before eating – ideal if you’re meal-prepping or planning ahead for brunch.

    READ MORE: 9 Homemade Protein Bars That’ll Actually Keep You Full – For Long

    Want To Tweak This Recipe? Try These Swaps:

    No ricotta? Use smooth full-cream cottage cheese or thick Greek yoghurt.

    Dairy-free? Opt for your favourite plant milk and use almond- or cashew-based cream cheese.

    Extra protein boost? Stir a scoop of protein powder into the batter or the filling.

    Make it fancy: Top with berries, cacao nibs, toasted nuts or a drizzle of almond butter.

    Whether you’re building muscle, chasing stable energy or just want to upgrade your go-to sweet fix, this healthy chocolate crepes recipe hits the spot. You can add it to the rotation and enjoy knowing you’ve got a breakfast that feels as good as it tastes.

    READ MORE: This Super Sexy Smoothie Will Get You All Revved Up!

    Chocolate Crêpes Filled With Ricotta

    Chocolate Crêpes Filled With Ricotta

    Who says you can’t have chocolate for breakfast? This healthy chocolate crepes recipe packs 28g of protein per serving – and tastes amazing.Per 328g serving: 2174kJ, 18g fat (10g sat), 550mg sodium, 62g carbs, 3g fibre, 19g sugars, 28g protein.

    Prep Time 5 minutes minsCook Time 15 minutes mins

    Course Breakfast, DessertCuisine French, Healthy

    Servings 4 peopleCalories 520 kcal

    180 g cake flour3 tbsp good-quality cocoa2 tsp castor sugarPinch salt3 eggs, beaten300 ml milk100ml water2 tbsp water (extra)Vegetable oil for fryingFor the ricotta filling500 g ricotta2 tbsp castor sugar75 ml milkZest of 1 large lemon30 g 70% cocoa chocolate, finely grated, leaving a few larger chunks
    Sift the flour and cocoa into a large bowl. Add the sugar and salt and beat in the egg. Gradually beat in the milk and water. Cover and refrigerate overnight.Whisk in the extra water and ladle some of the batter into a jug. Wipe a non-stick pan with some paper towel dipped in vegetable oil and warm over a medium to medium-high heat (or just add a tiny knob of butter).Working quickly, pour some batter into the pan and swirl it around so the base is evenly covered. Cook until the crêpe is starting to brown on the underside (it should take about 15 seconds). Flip and cook on the other side, then slide onto a plate.For the filling, mix the ricotta, sugar, milk and lemon zest until smooth, then fold in the chocolate.Preheat the oven to 250°C. Spread one half of a crêpe with two to three tablespoons of filling, fold over, then fold into quarters.Arrange on a plate or platter, dust with icing sugar and grill for a few minutes until the crêpes are crisp and golden. Serve immediately.

    Per 328g serving: 2174kJ, 18g fat (10g sat), 550mg sodium, 62g carbs, 3g fibre, 19g sugars, 28g protein.

    Keyword 15-Minute Recipes, breakfast, chocolate, Classic Dish, dessert, Easy Meals, Healthy Recipes, high-protein, Low-Calorie, snacks More

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    in diet and nutrition

    These Are The 10 Best Electrolyte-Rich Foods, According To Dieticians

    Electrolyte drinks are everywhere right now. Between 13 Nutrition, Biogen, Powerade, Revive and more, everyone wants to make sure they’re hydrated and ready to take on the day feeling their best. But what you might not realise is that everyday foods are packed with these minerals, too – and you probably already eat them.

    “Electrolytes are minerals, such as sodium, potassium, magnesium and calcium, that regulate fluid balance, nerve signals and muscle contractions,” explains registered dietician Keri Gans. “They are vital, but most people don’t need to worry about them every day. Unless you’re sweating heavily or exercising for long periods, a well-balanced diet will provide everything you need.”

    Meet the experts: Keri Gans, RDN, is a registered dietician and author of The Small Change Diet. Molly Kimball, RD, CSSD, is a registered dietician. Julie Stefanski, RDN, is a registered dietician nutritionist and spokesperson for the Academy of Nutrition and Dietetics.

    Sweat is mostly water and sodium, along with some potassium, calcium and magnesium, adds Molly Kimball. That’s why it’s important to replenish these minerals, but only after you sweat buckets – like after long endurance workout sessions (anything over 60 to 90 minutes) such as marathon training, especially in hot weather, or when you’re sweating heavily during your hot yoga class.

    Whole Foods Provide Electrolytes

    While drinks are a convenient way to replenish your electrolytes when you’re on the go, whole foods provide electrolytes (along with other nutrients like fibre, vitamins and antioxidants) without the added sugars or artificial colours that many drinks contain, Gans says. It’s important to consume 300 to 600 milligrams of sodium right after an intense sweat sesh because you lose a lot of this electrolyte with sweat, Kimball adds. You’ll also want to eat some potassium, magnesium and calcium, but because you don’t lose as much of those through sweat, there’s no need to hit a quota – all that matters is they make an appearance on your plate.

    Wondering which foods contain the most electrolytes? The next time you go grocery shopping, keep these expert-approved recs in mind – no sports drink required.

    Why Electrolytes Are Important

    Sodium, in conjunction with potassium, regulates blood pressure, helps your muscles contract and maintains your body’s fluid balance, per the Centers for Disease Control and Prevention (CDC). Adults should consume no more than 1 500 milligrams per day, according to the American Heart Association (AHA). (Too much sodium can put you at risk for high blood pressure, heart disease and stroke, per the CDC.) However, athletes may need at least 2 000 milligrams of sodium per day (the equivalent of slightly less than one tablespoon of table salt) – if not more – to replace the sweat they’ve lost during activity.

    Potassium is a necessary electrolyte for muscle, kidney and heart function, according to the National Institutes of Health (NIH) and women need 2 600 milligrams per day.

    Magnesium is important for muscle and nerve function, blood sugar control and blood pressure regulation, per the NIH and women need 310 to 320 milligrams each day.

    Calcium plays a role in heart rhythm, the dilation and contraction of blood vessels and blood clotting, per the AHA. Women need 1 000 to 1 200 milligrams each day, according to the NIH.

    The 10 Best Electrolyte-Packed Foods

    After a long, sweaty workout, consider adding these expert-recommended foods to your meals to replenish your electrolytes. Each option is a good source of one – or more – of the main electrolytes. You can combine more than one of these foods into a meal to eat a mix of all of them.

    1. Avocados

    According to Gans, half an avocado contains:– About 700mg of potassium– 20mg of magnesium

    Both Gans and Kimball sing the praises of this fruit when it comes to replenishing potassium and magnesium. Avocado toast or a salad with half an avocado is an easy post-workout meal to reap its benefits. Adding a quarter teaspoon of table salt will get you 600mg of sodium, too.

    READ MORE: Here’s Why You Should Eat More Avo – Starting With This Breakfast

    2. Cottage Cheese

    A half-cup serving size of cottage cheese packs:– 355mg of sodium– 117mg of potassium– 94mg of calcium– 9mg of magnesium

    When you think of cottage cheese, you likely think of hitting your protein goals. But this type of cheese should be considered for its electrolytes as well, says Kimball. To pack even more electrolytes into your next snack, pair cottage cheese with a fruit, like berries, or a vegetable, adds registered dietician Julie Stefanski.

    3. Potatoes

    Gans says one medium sweet potato (about 12 centimetres long) contains:– Around 540mg of potassium– 30mg of magnesiumOne hundred grams of white potatoes (about a half-cup of chopped potatoes) contains:– 446mg of potassium– 22mg of magnesium

    White potatoes and sweet potatoes are good sources of potassium, says Stefanski. Gans loves roasted sweet potatoes with a sprinkle of sea salt for a post-workout dose of potassium and sodium.

    4. Spinach

    According to Gans, one cup of cooked spinach delivers:– 157mg of magnesium– 840mg of potassium

    This leafy green is Popeye’s favourite vegetable for a reason. “These greens have a rather strong bite, so pairing them with strong seasoning can help balance out the somewhat bitter flavour profile,” Stefanski says. A simple stir fry with tofu, spinach and mushrooms is a good source of magnesium, Gans adds.

    5. Bananas

    Gans says one medium banana is good for:– 420mg of potassium

    Tropical fruits like bananas are the highest in potassium of all fruits, says Stefanski. A classic banana smoothie with Greek yoghurt is a satisfying post-workout drink packed with over 400mg potassium and protein, Gans says.

    6. Watermelon

    Per Gans, one cup of diced watermelon contains:– 170mg of potassium

    Watermelon is a summer staple, providing a ton of flavour and hydration when the temps rise. But did you know this fruit is also rich in potassium?

    READ MORE: 17 Foods That Fight Spring Allergies

    7. Tomatoes

    Gans says one large tomato delivers:– About 400mg of potassium

    The fruit that makes regular appearances in your favourite dishes like pasta and salad does more than just add flavour. One large tomato delivers almost as much potassium as a banana – about 400 milligrams, says Gans, which makes spaghetti with tomato sauce the perfect post-race meal because of its carb and electrolyte content.

    8. Pumpkin Seeds

    According to Gans, a 28g (or quarter-cup) serving of these easy-to-eat seeds contains:– 150mg of magnesium– 230mg of potassium

    Typically thought of as a fall staple, pumpkin seeds can be a year-round favourite for those looking for a good source of magnesium and potassium.

    9. Greek Yoghurt

    Gans says 170 grams of Greek yoghurt contains:– 240mg of potassium– 200mg of calcium

    This protein-packed snack isn’t only good for building muscle. Eating Greek yoghurt after a workout will help you replenish lost electrolytes too. Feel free to eat the yoghurt alongside a fruit like a banana, or add it to a smoothie for your hit of electrolytes.

    10. Oranges

    Per Gans, one medium orange has:– 240mg of potassium– 50mg of calcium

    While oranges are primarily known for their vitamin C content, this fruit packs a punch in the potassium area as well.

    How To Eat Electrolyte-Packed Foods

    If you’re sweating a lot, whether during workouts or just being outside all day, Gans suggests including electrolyte-rich foods in your meals and staying hydrated with plain water. “For most people, drinking water regularly and maintaining a balanced diet are sufficient,” she says. (However, if you’re not sweating excessively, you typically won’t need to use multiple electrolyte products, unless you have a medical condition where it’s necessary, Stefanski adds.)

    But there’s a catch: “An electrolyte food won’t rehydrate you if you don’t also consume enough fluids during and after exercise,” Stefanski says. In fact, you should drink three cups of water for every 450 grams you lose during a workout to replace the loss of fluids, according to Mass General Brigham.

    The amount of electrolytes you need in general post-workout will depend on the length and intensity of your workout or activity, the temperature and the humidity, your size as a person and how much you sweat, says Stefanski. There’s no one-size-fits-all answer because individual traits like body size and sex can affect how much you sweat and how many electrolytes you lose and need to replace, Gans adds. So, just make sure to hit the recommended daily allowances cited above.

    Don’t Overdo It

    Still like your electrolyte drink mixes after a sweaty run? Consuming an electrolyte drink with electrolyte-rich foods is usually fine, especially after a tough workout or a hot, sweaty day, Gans explains. Just make sure you’re not overdoing it – very high doses of any electrolyte (i.e. more than the recommended dietary allowances mentioned above) can cause gastrointestinal upset and interfere with your heart rhythm and blood pressure regulation, which may lead to death, Stefanski says.

    But eating everyday foods – like potatoes, bananas, Greek yoghurt, avocados and more – can deliver the correct amount of electrolytes without having to worry about going over. (And they taste way better, too!) So the next time you’re making your grocery list, don’t forget about these mineral-packed options that keep your body functioning at its best.

    This article by Danielle Zickl was originally published on Women’s Health US. More

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    in fitness and body

    This Explosive Plyometrics Workout Crushes Calories In 15 Minutes

    This explosive plyometrics workout is a form of power training, a type of exercise that applies maximum force by combining strength with speed. It’s a useful, tried-and-true modality that trains you to produce bursts of power even when you’re fatigued. Your heart rate will spike for short, but highly intense periods, revving your metabolism. And, it builds functional, strong muscle.  

    Benefits Of Power Training 

    Power training is increasingly seen as being just as important as strength training. Per Harvard Medical School, power training is essential because it helps mitigate the decrease of muscle power with age. Plus, since all movements are supported by the core, power moves add to a stronger core, which in turn improves balance. 

    Plyometrics, a kind of power training, involves speed and agility, which can help improve bone density among women, reduce injury risk and even support menopause through creating better metabolic health. 

    Do This Explosive Plyometrics Workout 

    Focus on speed, but don’t lose form. As you get fitter, you can incorporate these moves into strength workouts for an extra fat-zapping boost. Do these moves, from Roark Gyms’ founder James White, three to four times a week. 

    Do: three sets, 10 reps each 

    Rest: One minute between sets.

    You’ll need: A box or step

    The Moves

    Broad Jumps

    Starting in a squat stance and keeping your shins vertical as you squat down, concentrate on loading up the tension in your hamstrings while extending your arms behind you.

    In one movement, drive from your core and hips, throwing your arms forward, jumping as far forward as you can.

    Be sure to land in a solid position at the bottom of your squat.

    Tuck Jump

    Starting in your squat stance and keeping your shins vertical as you squat down, concentrate on loading up the tension in your hamstrings, while extending your arms behind you.

    In one movement, drive from your core and hips, throwing your arms upward, while bringing your knees as close to your chest as possible. Be sure to land in a solid position at the bottom of your squat.

    Box Jump

    Start with your feet hip-width apart. Squat down into a quarter squat, ensuring your shins stay vertical and that tension is built up in your hamstrings.

    Drive your hips upwards. Aim to land right in the middle of the step in a strong quarter squat position. Stand upright.

    Step backwards off the step. As soon as both feet are on the ground, repeat the movement.

    Burpee

    Start by standing upright with shoulders in line with your hips.

    Squat down, place your hands on the ground and jump your feet back into the top of a push-up position. 

    Jump your feet in towards your hands again, landing in a solid half squat.

    From this position, jump up as high as possible, clapping your hands above your head.

    Make it harder: Do a push-up before jumping your feet back in towards your hands.

    Watch the full workout video here:

    [embedded content]

    Gym Equipment by REBEL Elite Fitness More