Hit the trail prepared with every layer, tool, and safety item you need. Covers day hikes and overnight treks in three-season conditions.
Last updated:
0 of 20 completed0%
Copied!
Clothing & Footwear
Hiking boots or trail shoes
Break in new boots for at least 50 miles before your trip to prevent blisters. Waterproof uppers add roughly 100g per boot but keep feet dry in stream crossings.
Moisture-wicking base layer top and bottom
Merino wool (150-200gsm weight) regulates temperature and resists odor for 3-4 days of wear. Avoid cotton, which retains 27 times its weight in water and dries slowly.
Insulating mid-layer (fleece or down jacket)
A 100-weight fleece adds warmth at only 200-300g. Down jackets pack smaller but lose insulation when wet, so synthetic fill is better for rainy forecasts.
Waterproof rain shell
2-3 pairs of wool hiking socks
Merino wool socks with cushioned soles reduce friction. Pack one pair per day plus one backup, and rotate socks mid-day to cut blister risk significantly.
Wide-brim sun hat or cap
Navigation & Safety
Topographic map and compass
Download offline maps to your phone as a backup, but carry a printed topo map of your route. Phone batteries drain 3-4x faster in cold weather and at high screen brightness.
Headlamp with extra batteries
A 300-lumen headlamp covers most trail needs. Lithium batteries last twice as long as alkaline in cold conditions and weigh 33% less.
First aid kit
Stock moleskin for blisters, ibuprofen, antihistamines, gauze, and adhesive tape at minimum. A pre-built kit under 300g covers most trail injuries for a group of 2-4.
Whistle and signal mirror
Trekking poles (collapsible)
Poles reduce knee impact by 25-30% on descents. Carbon fiber poles weigh around 200g each; aluminum poles are heavier at 280g but more durable on rocky terrain.
Hydration & Nutrition
Water bottles or hydration bladder (2-3 liters)
Plan for 0.5 liters per hour of moderate hiking. A 3-liter bladder in your pack plus a 500ml bottle on your hip belt covers a full day without resupply.
Water purification (filter, tablets, or UV pen)
Pump filters handle bacteria and protozoa at 1-2 liters per minute. Chemical tablets weigh almost nothing as a backup and take 30 minutes to treat 1 liter.
Trail snacks and energy bars
Pack 200-300 calories per hour of hiking in a mix of nuts, dried fruit, and energy bars. Salty snacks replace electrolytes lost through sweat on hot days.
Packed lunch or dehydrated meal
Shelter & Comfort
Backpack (30-50L for day/overnight)
A 35L pack suits most day hikes; go 45-50L for overnights. Look for a frame that transfers 80% of weight to your hips with the hip belt sitting on your iliac crest.
Emergency bivvy or space blanket
An emergency bivvy weighs under 100g and reflects 90% of body heat. It doubles as a ground sheet or wind barrier if conditions turn unexpectedly.
Sunscreen (SPF 50+) and lip balm with SPF
UV exposure increases roughly 10-12% per 1,000 meters of elevation gain. Reapply every 2 hours, or every 60 minutes if sweating heavily.
Insect repellent
Lightweight camp towel
Frequently Asked Questions
What hiking boots should I bring for a multi-day hike?
Mid-cut waterproof boots with ankle support are the standard for trails with uneven terrain, mud, or stream crossings. Break in new boots with at least 50 miles of walking before your trip to prevent blisters. Trail runners work for well-maintained paths in dry conditions and weigh 40-50% less than traditional boots.
How much water should I carry while hiking?
Plan for 0.5 liters per hour of moderate hiking in temperate weather and 1 liter per hour in hot conditions or at altitude. A 3-liter hydration bladder plus a 0.5-liter backup bottle covers most full-day hikes. Water purification tablets or a Sawyer Squeeze filter ($30) lets you refill from streams, cutting carried weight significantly.
What should I do if I encounter wildlife on a hike?
For bears, make noise on the trail, carry bear spray in an accessible holster (not in your pack), and know the difference between black bear and grizzly encounters. Mountain lions are deterred by making yourself look large and maintaining eye contact while backing away slowly. Never run from any large predator since it triggers a chase response.
Do I need trekking poles?
Trekking poles reduce knee impact by 25-30% on downhill sections and improve balance on uneven terrain. They are worth the weight for any hike with more than 2,000 feet of elevation change. Collapsible carbon fiber poles ($50-80) weigh under 1 lb per pair and strap to the outside of your pack when not in use.
What food should I bring on a day hike?
Trail mix, energy bars, jerky, and dried fruit provide the calorie density needed without adding water weight. Pack 200-300 calories per hour of hiking. Bring a proper lunch (sandwich, wrap) for hikes over 4 hours since constant snacking without a real meal leads to energy dips in the afternoon.