What to pack

Water is among the first concerns when determining a packing list. Just as it does when competing in other sports, the body needs plenty of water while hiking. As a person hikes, the body gets warmer. It gets rid of the excess heat by sweating. When the sweat evaporates, the body cools. Hikers need to replace that lost fluid or they risk dehydration. Dehydration occurs when people do not drink enough water. It can make them sick. And while soft drinks and other beverages might taste refreshing, they do not give the body the water it needs.

The American College of Sports Medicine says to drink at least 16 to 20 ounces (500 to 600 ml) of water one to two hours before an outdoor activity like hiking. While hiking, drink six to 12 ounces (180 to 360 ml) of water every 10 to 15 minutes. After hiking, hikers should drink another 16 to 24 ounces (500 to 800 ml) to replenish the body.

It’s important to drink plenty of water before, during, and after a hike.

For most short day hikes, plenty of water and some healthy snacks are all a hiker needs. For longer hikes or overnight camping, meals are needed, too. This means choosing foods that are easy to carry and prepare and packing plates and cooking utensils. Hikers need to be able to prepare and cook food and then clean up. All this means that hikers need to do some smart meal planning before heading into the woods for longer trips.

Most granola bars are filled with the nutrients hikers need on the trail

OUCH! BRING THE FIRST AID KIT

Scrapes, cuts, bug bites, and blisters can be a real bummer on the trail. Sometimes hikers need a first aid kit. The kit doesn’t have to be large. Some hikers put together their own basic kits. Sporting goods stores also sell prepackaged kits.

There’s a lot to think about when deciding what to pack for a hike.

Hikers should carry safety gear in case something goes wrong on the hike. A whistle lets hikers call for help if they’re hurt or lost. And a whistle can help hikers who get separated find each other. The sound of a whistle carries farther than a person’s voice. Matches or a lighter helps a hiker start a fire, if needed. A headlamp or flashlight is handy, especially if a hiker will be in the woods as it starts to get dark. An emergency blanket also helps in case the weather suddenly turns cold or wet.

A headlamp can help light the way after the sun goes down.

Many hikers carry a knife. It can be a simple, single-blade pocket knife. Some prefer more complex knives with tools such as a screwdriver, bottle opener, can opener, or scissors attached.

CARRYING THE LOAD

A backpack allows hikers to easily carry the supplies they need. When people first start to hike, any backpack they have could work. But people who plan to continue hiking would benefit from a backpack made for hiking. Hikers should shop for a backpack that fits them just right—not too large and not too small. Backpacks come in sizes to fit children, women, and men. Day packs are meant for short hikes. Bigger packs are available for longer hikes or overnight camping.

Hikers should pack wisely to avoid having to carry too much weight. For a day hike, the heaviest items in the backpack should be water and food. For short hikes, other items might be sunglasses, sunscreen, bug spray, a whistle, a pocket knife, a trash bag, a rain jacket, and a simple first aid kit.

Some backpacks are hydration backpacks. This means they carry the hiker’s water supply in a container that fits snugly inside the pack. This container is called a reservoir or bladder. It’s attached to a long, flexible straw that lets the hiker easily drink the water without stopping to reach inside the pack. These packs are very useful in hot summer weather.

What to wear

Some sports require a special kind of clothing or uniform, but not hiking. Many hikers already have most of the clothes needed for hiking. 

Some hikers recommend dressing like an onion. When an onion is peeled, it reveals multiple, thin layers underneath. So dressing like an onion means wearing thin layers of clothes. Those thin layers help keep a hiker comfortable in warm or cool weather. The layers dry quickly when a hiker gets damp from rain or sweat. And with thin layers of clothes, a hiker can add or remove layers as needed as temperatures rise or fall. 

Hikers usually wear long pants or heavy tights to keep their legs from getting scratched in the woods. 

Hiking at high altitudes requires warm clothing.

Also, jeans or heavy cotton clothes are not the best choice for hiking. These clothes are very uncomfortable if they get wet. They hold the moisture close to the skin.

Many hikers prefer wool clothes. Wool and wool blends have the reputation of being scratchy, but they also can be soft. They do a great job of holding in body heat, even when the fabric gets wet. Another option for hikers is workout gear. Clothing made for sports or active wear is usually moisture wicking. It does a good job of allowing moisture to evaporate off of skin.

Hikers should wear long pants if they want to avoid getting their legs scratched.

Fleece provides warmth and protection from the wind. Long sleeves that roll up are a good choice. They protect hikers from cool temperatures and sunburn. A hat keeps a hiker’s head warm. Hats with brims, such as a baseball cap or a wide-brimmed hat, also provide good sun protection.

STEP SMARTLY

The average person takes approximately 2,000 steps to walk one mile (1.6 km). So a hiker’s shoes or boots and socks are important. Sneakers or trail-running shoes work well. Hiking more difficult, longer, or wet trails might require hiking boots or hiking shoes. These give better support for the ankles and feet. Shoes or boots need to fit well so they do not rub against the feet and cause blisters. Hikers’ shoes should keep their feet dry and provide a good grip for walking the trail. And they should be lightweight. Hiking gives the legs and feet enough of a workout. There is no need to add a heavy pair of shoes into the mix.

For longer hikes, a good pair of hiking shoes comes in handy.

Socks that are wool, wool blend, or synthetic are best for hiking. They help keep a hiker’s feet dry, which helps prevent blisters. Cotton socks hold moisture close to the feet. This can lead to rubbing and blisters.

PASS THE SUNSCREEN

Any skin that is exposed to the sun can get sunburned, regardless of the air temperature. So even in cooler weather, it is smart to wear sunscreen. Sunglasses are also handy for hikers. They protect the eyes and make it easier to see where to step in bright sunshine.

Weather can change quickly. A day that starts out warm can change if temperatures drop or rain starts. Also, temperatures in the woods are cooler than out in the sunshine. Smart hikers are prepared for weather changes. Hikers should bring a waterproof jacket and an extra lightweight layer of clothes, just in case the weather brings surprises.

Hikers need to be prepared for all types of weather.