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21 Tips For First-Time Thru-Hikers

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Completing a thru-hike can be profoundly rewarding. You can spend months (or years!) researching, planning for, and eventually hiking…a lot. Mustering up the courage to set out on your first thru-hike just might be the best decisions you ever make, but where to begin?

If you are considering setting out on a multi-week or multi-month adventure, here are a few trail-tested tips to get you started on what could be one of the toughest but most enriching adventures of your life.

The Triple Crown of U.S. Thru-Hikes

Appalachian Trail (AT)  – 2,180 Miles from Georgia to Maine along the Appalachian Mountain range – The OG granddaddy of all thru-hikes. The AT passes through 14 states and is the most popular thru-hiking trail in the United States.

Pacific Crest Trail (PCT)  – 2,650 Miles from Mexico to Canada – Traverses the deserts of southern California and Rides the Sierra Nevada and Cascade Mountain ranges a few hundred miles east of the Pacific Coast. The PCT passes through California, Oregon, and Washington.

Continental Divide Trail (CDT)   – 3,100 Miles from Mexico to Canada – Rides the Rocky Mountain range along the continental divide of the U.S. Passes through New Mexico, Colorado, Wyoming, Idaho, and Montana.

21 Tips for the First-time thru hike r

1. study up – do your research.

Your first thru-hike won’t be like any other backpacking trip you’ve ever taken, so don’t expect to prepare the same way or bring the same gear. On the one hand, you can’t plan too much, on the other hand, we can guarantee your plans will change along the way.

You’ll almost certainly need much  lighter equipment , want to be confident in your outdoor and backcountry trail skills , and you’ll face a variety of logistical challenges as you go. You won’t truly figure it all out until you actually get out there to see what works best for you. And if you have a bout of imposter syndrome, you’re definitely not alone.

2. Know The Pitfalls – Then Avoid Them

The tough truth is that most people setting out to complete a thru-hike don’t make it the entire way. Super reliable statistics are hard to come by but somewhere in the ballpark of 25% of hikers who set out to complete one of the big three hikes actually do it. If you want to be part of the minority that do, it’s good to know where others have fallen short.

Common Reasons for Ending Early

• Unrealistic expectations – It’s easy to romanticize the idea of thru-hiking from the comfort of your couch, but it often doesn’t feel romantic on trail. Your hike will take many months of very hard work. It won’t always be exciting and the terrain won’t always be picturesque. It will be intensely rewarding, just don’t expect an easy stroll.
• Mental fatigue – Thru-hiking is tough on your body, and even tougher on your brain. There will be times where you’re exhausted, sore, hungry, cold, filthy, and wet. There will also be times where you’re homesick, lonely, and bored out of your mind. It takes mental fortitude not to give up in those moments. Just remember, it will get better. The saying “the only way to eat an elephant is one bite at a time” is as true about thru-hiking as anything else.
• Running out of time / money – This is where planning is key. Falling too far behind schedule and spending over your budget are two ways to quickly diminish your chances of making it through to the end. Put together a (flexible) plan, track your progress, and pay close attention to your finances.
• Physical injury / sickness – Thru-hiking puts an incredible amount of stress on your muscles, bones, and joints. It’s critical that you take excellent care of your body before and during your hike. With the right training, preparation, and daily stretching you’ll keep your body running strong. Injuries and illnesses that take weeks to heal will likely end your trip early.
• Family/ life events – Life away from the trail goes on. If you have a family emergency that backburners your adventure, just remember the trail will be there waiting for you when you’re ready to get back on it (even if that’s one, five, or ten years from now).

3. Define Success – Then Go Get It

Get specific about what you want to achieve. That will keep you focused on important milestones and make future decisions easier. For example, is your goal to walk every step of the trail, even if that means trudging through snow-covered sections and enduring long road-walking detours? Maybe you want to hike for 100 days no matter how far you get. Maybe you want to be sure you hit different landmarks. Maybe your journey is more about personal exploration and less about rigid measurement. Whatever your aim is, be honest with yourself and get specific about what success looks like for you.

4. Get Your Gear Weight Down – Way Down

Your first thru-hike won’t be like any other backpacking trip you’ve ever taken, so pack like you’ve never packed before – with way lighter gear than you typically carry. Trekking long miles isn’t about brute strength, it’s about endurance and efficiency. The less your pack weighs, the more efficiently you’ll be able to cover miles and the less stress you’ll put on your body.

Most beginners ditch several pounds of unnecessary gear within the first week of their trek. Many also wish they had invested in lighter equipment. So, get serious about bringing your gear weight down well before you get on the trail.

If your ready to geek out on gear, we’ve got you covered with our guides to ultralight tents , backpacking backpacks , quilts , and sleeping pads , as well as our Lightweight Backpacking Foundations Video Series.

5. Prioritize Your Thru-Hike

It’s a guarantee that life will try to get in the way of your thru-hike. If you want to reach your goal, you’ll need to make your thru-hike a primary focus, both on and off the trail. This is key while your prepare and while you’re on the trail. Fully commit to your hike, know how much wiggle room you have, and you’ll be far more likely to succeed.

6. Improve Through Practice

The best way to get into great hiking shape is to hike. The best way to learn about new hiking gear is to use it in the field. The best way to experience what a thru-hike feels like is to go on more backpacking trips. The more training you do before your thru-hike, the better mentally and physically prepared you’ll be to succeed. Even short overnight trips will boost your fitness, help you cut your pack weight, and increase your confidence.

7. Get The Money Right

Running out of cash is a surefire way to end your trek early. Plan ahead and track your budget along the way. Factor in travel, hotel/motel stays, restaurant bills, rest days, resupply food, gear repair and replacement, postage, laundry, and a little extra for an emergency fund. So how much do you need to save? Your spending habits on trail are likely to carryover from the rest of your life (so our answer is, it depends), however, our rule of thumb is about $3 per mile of hiking. The average hiker can expect to spend $6,000-$12,000 on a thru-hike of one of the big three.

8. Arrange Social Support

You’ll make new friends on the trail, but it’s also common to feel lonely and homesick.   Simple comforts like postcards and care packages from loved ones can make a world of difference. Tell your family and friends about your trek and let them know some locations of where you think you’ll be and when so they can send notes or small food packages. If you’re wondering how you will know where you’ll be, you won’t exactly know, but post offices and many hiker-friendly businesses in trail towns will hold parcels until you get there. Just make sure to be very specific about what you’re looking for. Nobody wants to lug around a 10-pound summer sausage from Aunt Gina.

9. Go Easy On Resupply – Save Time & Money

Resupply strategy is a critical part of any thru-hike (and also a personal choice), just be careful not to overdo it.

Most of the trail towns along the AT, PCT, and increasingly the CDT, see hundreds or thousands of thru-hikers every year. They know what hikers need and their businesses stock up for the season. Even with a typical trail town mark up, it usually costs much more to ship a bunch of food packages than it would to buy the same exact food at a small store along the way. Also, and we cannot stress this enough, your food preferences will change over time and you’ll find that you’re tired of eating the meals you thought you’d want months ago.

The main disadvantage to trail-town resupplying is that you won’t have the same variety. Make up for that by sending yourself a few smaller packages at tougher resupply points along the trail. And, of course, if you have a dietary need or food allergy, you’ll want to be sure to send yourself what you need to stay healthy.

For more details on the basics, take a look at our article on backpacking food 101 as well as our favorite freeze-dried meals , energy bars , hydration mixes , and homemade food recipes for the trail .

10. Hike Your Own Hike

This is a popular saying in the hiking community that you’ll likely hear a lot. All it really means is that you should focus on what’s best for you during your hike. Don’t feel pressure to conform to anyone else’s hiking style or standards – especially the opinions you read on social media in the lead up to your hike. Hike every inch of a trail, skip around, take some rest days (or don’t). Hike 50 miles. Hike 5 miles. Take a three hour lunch. Wake up early, sleep in late. There are a million ways to have a great hike, so stay true to what’s right for you.

11. Go Solo or Partner – Just Keep Autonomy

Hiking with a long-time friend or loved one can be a great way to tackle a thru-hike, but you still have individual needs. Traveling for 5-6 months with anybody is hard, and when you throw in the daily stresses of trail life (hunger, dehydration, mental fatigue and boredom), relationships can easily falter. We recommend having an explicit conversation with your hiking partner prior to starting the hike. During the adventure, be sure to give them plenty of space and consider bringing separate gear so you can move independently for a few days if you need to. If you support and respect each other, your connection will become stronger than ever.

You can also set out on your own and make friends along the way. The thru-hiking community is friendly and you’ll meet lots of people traveling on the same schedule. The AT and PCT have strong social scenes. The CDT isn’t as developed but you’ll still see people out there if you are going during the main hiking season.

12. Stretch Often – And Then Stretch More

Stress injuries are common among long-distance hikers and the best way to avoid them is through regular stretching. Take a few minutes to stretch your calves, quads, and hamstrings every morning, evening, and during rest breaks. It’s easy to neglect stretching, especially when you’re tired but staying consistent with a routine can make a big difference.

13. Listen To Your Body – It’s Smart

Pace yourself in the beginning and build up your daily mileage as your legs get stronger. Sometimes your body will tell you that you need to rest or go slower. When that happens, listen to it. Slowing down and taking rest days can help you avoid injuries and mental fatigue early on. Pushing through pain will inevitably be part of your hike, but if you push too hard, you won’t be around long enough to see the finish line. If you make it too the end, there will be a time when you feel like you could walk indefinitely, but for most people, that’s not on day one. Take it easy to start.

14. Love Your Feet – They Have A Tough Job

Taking excellent care of your feet is crucial for completing any thru-hike. Your feet are your vehicle – they carry you and everything keeping you alive. If your feet hurt, every step will hurt, and you’re going to take around 6-8 million steps. So treat your feet like the champions they are.

The majority of thru-hikers wear a combination of lightweight trail running shoes , synthetic socks , and running gaiters. That combination will let your feet breathe, keep weight down, and minimizes blistering.

For more info, check out our article  5 Reasons to Ditch Your Hiking Boots , as well as our video on  lightweight footwear & trekking poles .

15. It’s Not A Race

Save for elite hikers trying to set a fastest known time (FKT), thru-hiking is not a race. It’s easy to get swept up in competitive thinking and many early conversations with other hikers often drift toward the same topics – how many miles are you averaging per day? Who’s “ahead” of you? Who’s “behind” you? You may want to hike with a person or group but ultimately, focus on a pace that’s best for your body, and be up front with anyone else you are hiking with about your pace and what you want to get out of the trip.

16. Keep A Flexible Schedule – Within Reason

Sticking to an exact schedule won’t work, so don’t put your body and mind through the stress. Have a general timeline and track your pace as you go. Giving yourself room for flexibility is key. Also, be cautious about scheduling trail meet-ups or events on specific dates. It’s nearly impossible to know where you’ll be on the trail months in advance.

How do you stay flexible? If you don’t already know, you will learn quickly what your hourly and daily pace is. This will allow you to easily ballpark how many days it will take you to get from one resupply town to the next. With this information, you can buy the right amount of food and not have to worry about exactly which campsite you will stay at each night while still knowing you’ll make it to the next town without running out. Don’t get us wrong, you can actually be fairly accurate with your timeline projections this way, but stuff happens – maybe you want to intentionally take a particularly scenic segment a little slower, maybe your body needs you to take it slower, or you want to spend an extra day or two in town. Hike your own hike, but count on having at least a modest dose of the spontaneous or unexpected.

17. Learn To Love Hiking – Even The Uphill Part

There will be no shortage of tough climbs on your thru-hike but there’s always a downhill, a ridge line, a high-elevation lake, or a siesta waiting for you at the top. After a few weeks your legs will work like machines, so don’t sweat it. Take it slow and steady and you’ll be fine.

18. Prepare For Mental Fatigue

Physical preparation is important, but completing a thru-hike is primarily a mental battle. Hiking up to 14 hours a day for four to six months gives your mind a long time to wander, or to focus intently on every passing second. Having done over a dozen thru-hikes, our team agrees that keeping a level head while your tired, wet, cold, sore, bored, and hungry is consistently one of the most challenging parts of the experience.

There are lots of ways take mental breaks along the way that will keep you composed. Reading, writing, photography, videography, music, and podcasts are common ways that thru-hikers take the edge off. Everyone deals with mental challenges differently, so make sure to find a system that will work for you.

19. Positive Mental Attitude – The Key To Success

Having a positive mental attitude is probably the most important trait for completing a thru-hike. Knowing how to smile when the chips are down is an essential trail skill. Unwavering commitment, mental toughness, and downright (safety-conscious) stubbornness don’t hurt either. And it’s always important to remember, you could be sitting in a cubicle pounding on a keyboard instead.

20. You Can Do It – Even When You Think You Can’t

At the end of the day, thru-hiking is just a lot of walking. With enough time and dedication you can do it. You don’t have to be a world-class athlete or a zen master to do it – that’s part of what makes it so special. It sounds tough – and it will be – but if you fully prepare and commit, you can do it. Humans can accomplish truly amazing things when they focus and work hard. You are no different.

21. Get Out There – There’s No Time Like Now

Knowing what you are getting into is important, but the rubber has to hit the trail at some point.   Eventually you just have to get out there and hike. Your body will be sore. You’ll make some blunders in the beginning and hopefully you’ll laugh in the moment or at least once you’ve had some time to reflect on it. But you’ll quickly learn, your body will adapt, and you’ll gain confidence with every step.

For more inspiration, check out our list of trip guides . We’ve hiked everything on the list, sometimes multiple times and we recommend them all!

A Step-by-Step Guide To Planning A Perfect Hiking Trip

Hiking is perhaps the most accessible, healing outdoor activity that exists. But if you don't develop a plan, you may find yourself in a sticky situation. Fortunately, planning a hiking trip is an exciting (and critical) activity that will send you on your way to a successful hike.

Are you questioning whether or not you really need that much water? Or if you can just walk out your front door and wander wherever the wind takes you? If so, this guide is for you. 

I love a one-mile hike just as much as I love a 15-mile hike. I have run out of water, gotten terrifyingly lost on unfamiliar trails, and suffered sunburns that affected me for weeks. With each learning experience, I have discovered how to form the ultimate hiking plan. 

Below, I'll help you learn how to make a hiking trip go as smoothly as possible. From pre-trek research to a guide on hiking essentials, I've got you covered. Let's start planning and hit the trail!

Step One: Plan The Route

Hike planning is essential to executing a worry-free, rewarding hiking trip. Learn ahead of time if you need any permits for parking or hiking. Fortunately, there are no specific requirements for an awesome hike — you can hike for a mile, or you can hike for 20 miles.

As a beginner hiker, you’ll want to start small. Perhaps with one to three miles and not a whole lot of elevation gain. It’s also important to understand both total elevation gain and elevation gain over a specific distance. For example, gaining 1,000 feet of elevation over five miles is significantly less strenuous than gaining the same amount of elevation over one mile.

Learn the trail before you start your trek — at least a couple days before. Know the trail's profile, forks, and the locations of water sources. Nothing feels quite as hardcore as whipping out a paper trail map and a compass, and this is certainly a basic skill you should develop as you become a more experienced hiker.

 Nonetheless, you can easily learn and download a trail map on your smartphone using navigation apps . My personal favorite is Alltrails; there are usually reviews and trail condition reports left by other users in the recent past, and it’s incredibly user-friendly.

Choose a hiking trail that starts relatively nearby so you’re not driving a long distance after exhausting yourself. And of course, opt for a trail that offers a rewarding view — a lake, blooming wildflowers, or a distant summit. You want to enjoy your early experiences to encourage future hiking!

Step Two: Estimate Your Trip Time

The average hiker covers between two and two & a half miles per hour. This can serve as a rough estimate for planning your trip time. If you are brand new to hiking, it’s likely that you’ll hike at a slightly slow pace, and that’s a-okay!

This means that if you are hiking three miles at the average hiking pace, you can expect it to take about an hour and a half. If you are on a 6-mile hike, you’re looking at about three hours. These are approximate times. More strenuous or technical trails will increase the time it takes you to complete your hike. Allow extra time for rest and water breaks, unexpected obstacles, and of course, enjoying rad views.

Step Three: Check The Weather Forecast

Check the weather conditions a few days in advance to help you prep for your hike. Check them again the night before and even again right before you leave in case there are last-minute  changes. This will help you choose and organize your gear in advance, so the morning of your hike is hassle-free.

Step Four: Plan Your Food & Water

The amount of food you'll need for a day hike is dependent on the duration, intensity, and your personal metabolism. For an all-day adventure of high intensity hiking, you may find yourself requiring 2,500–5,000 calories. You should certainly eat before you go , then bring plenty of snacks and something for lunch. 

Foods that are high in protein are perfect for dinner the night before, breakfast the day of, and even a post-hike recovery meal. Eggs, lean meats, and soy are superb protein sources. Include some energy-packed carbs in your breakfast and snacks. Oatmeal, granola, and fruit are excellent choices.

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Nut butter or nuts are awesome both before and during a hike as a slow-burning energy source. Steer clear of highly processed foods like candy and cheese.

If you're only spending a couple hours on a relatively flat hiking route, you'll be able to get by with just a snack. Munch on some gorp or a piece of fruit, and drink plenty of water.

How much water you'll need varies with the length of your adventure. A good rule of thumb for hydration is drinking half to one liter of water per hour of hiking. This recommendation can fluctuate, however. Variables include trail intensity, outside temperatures, your sweat rate, and your fitness level. It's always better to err on the side of caution and bring a bit more water than you think you'll need.

If you know that there are water sources along the trail, you can opt to carry less water knowing you'll have the chance to refill. Using your map or navigation app, estimate the time it will take you to reach the drinking water source. Then, only carry the amount of water you'll need to reach the source. 

In my personal experience, water straight from an alpine stream is unmatched. It’s delicious and invigorating after miles of hiking. However, indulging in fresh stream water will require a water filter of some sort.

Step Five: Get Your Gear In Order

If you're unfamiliar with the 10 Essentials for first aid and emergency situations, take a moment to read up on this list from the National Park Service.

Once you're set in the emergency department, the fun stuff begins! Keep your pack as light as possible, but don't sacrifice any must-haves. Here are five sub-steps to prep your essential hiking gear for meandering along a stream or bagging a mountain peak. ‍

1. Prepare your layers

‍ Since you've already checked the weather, you know what to expect for temperature. But you should still prepare layers, since the temperature will fluctuate throughout the day. You should have at least a sweat-wicking base layer, a warm mid-layer, and a shell for rain or high winds.

2. Break in your hiking footwear ‍

For weeks in advance , spend time breaking in your hiking boots or shoes . Hiking footwear is designed to be rugged, stable, and protective. As a result, they often feel stiff at the beginning. 

If your hiking shoes are new, wear them around your house and on nearby walks. Start small — gradually build up the length of your break-in walks until your boots are broken in. It's also helpful to have a high quality pair of hiking socks to keep your feet happy.

3. Invest in a high-quality water container

My personal preference is a water or hydration bladder because it keeps my hands free, and I can drink on the move. Some packs come with built-in hydration reservoirs, making water access easy-peasy. 

A durable water bottle is also a perfectly adequate option. I do advise caution here, however: If you carry a water bottle in your pack, it's less accessible, which may lead you to ignore your hydration needs for longer. Carry your water bottle in your hands to encourage better hydration.

4. Pack your hiking daypack

Any dry food can go in the night before, as well as a jacket in case of unexpected inclement weather. Pack your safety essentials, which should include sunblock, insect repellent,  a first aid kit, and a headlamp.

5. Pack a “luxury” item

If you're up for extra weight on your hiking trip, pack a luxury item. To elevate your trek from a trying trudge to an epic hike, bring your camera , a sketch pad, or some binoculars.

Step Six: Implement Safety Measures

• Always provide your hiking itinerary details to a responsible friend or family member, especially if you don't have a hiking partner. 
• Hitting the trail with a hiking buddy is almost always a good idea, but sometimes it's tough to find someone who wants to send it as hard or as often as you do. Stay on the trail, and use your navigation tools.
• Learn and share emergency contact numbers, such as the park ranger office and the local sheriff. If you have cell service during your hike, you can call in an emergency. Provide the responsible party with a time they should call emergency services if you have not returned.
• Check online for dangers in the area, such as natural disasters, poisonous plants, and dangerous animals. You can often find these reports on a hiking navigation app or on a state or national park website.
• If you are a frequent hiker (or intend to become one), a personal locator beacon is a must. Especially when hiking alone. This will allow you to send out a signal using a satellite to get help in an emergency.

Now you're all set to get on the trail. Remember the basics:

• Learn your route in advance
• Estimate time for your trip, including extra time for delays
• Check the weather forecast, and bring layers for variation
• Bring food and water — a little extra of each
• Pack your gear early, but keep your pack as light as possible
• Share your itinerary, and stick to it

Just like anything else, successful adventures take practice. Don't expect perfection the first few times, and make notes of ways to improve after each hike. Get out on a trail, and have some fun!

Living and working in the Grand Canyon, Emmi has decades of experience organising and leading hikes around the world.

*The information on this site is based on research and first-hand experience but should not be treated as medical advice. Before beginning any new activity, we recommend consulting with a physician, nutritionist or other relevant professional healthcare provider.

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Planning a Hiking Trip: The Complete Guide

• Choosing a Route
• Planning and Preparing
• What to Pack
• Safety Tips

One of hiking's biggest draws is that it's one of the most accessible outdoor activities on the planet. There's no minimum distance that constitutes a hike, so it's a very personal experience and open to anyone to take part in. The only real "requirements" you could say are that you're traversing dirt, sand, or rocks; you've got some essential gear and items with you; and you have a route or location picked out. Beyond that, as long as you're enjoying the outdoors and breathing in the fresh air, that makes it a hike, regardless of whether you're covering two miles or 20. Metrics like speed and distance don't define whether you're a "good" hiker, making it an ideal activity for people across the athletic spectrum.

Instead, being a "good" hiker is more about being safe and prepared. You should commit to memory some basic skills and best practices to keep you, your fellow hikers, and the environment safe and healthy. 

Here are the basics of what to know about planning a hike. Use this info as a jumping-off point—online hiking resources are endless, and experienced hikers are almost always happy to share their knowledge with enthusiastic beginners. 

TripSavvy / Linda Strauta

Choosing a Route for Your Trip

Lots of factors go into how to choose your route. Unless you're prepared for a backcountry trip and have expert navigation skills, you'll want to select an established trail.

Decide on a Location

If you haven't hiked in a while, choose a day trip near your home. Your legs may be tired after a long hike, and you'll appreciate having a shorter drive home.

Next, decide if you prefer a hike at a park or in wildlands. Spaces designated as national or state parks usually have very well-maintained trails. That means they're well-marked, generally routed to avoid extremely steep climbs or rocky terrain, and patrolled by park staff, which can be helpful if you find yourself in need of assistance. Park trails aren't necessarily easy, but they're designed for hikers of all levels. Wildlands (like national forests or official wilderness areas) are also protected by federal or state governments, but they're usually less developed and less crowded than parks. 

Evaluate the Trails

You can learn relevant and timely information about trails using tools like MapMyHike.com or AllTrails.com . (You can also see how difficult other users think the trails are, though of course, reviews are subjective to the hiker's ability and their experience that day.) When evaluating a hike, gauge your ability to do it based on distance, elevation gain (how many feet you'll gain during the hike), and the trail profile, which means how gradually the trail gains elevation. A hike that slowly gains 500 feet will be easier than a hike that gains all 500 of those feet in one mile. Remember that on out-and-back trails (as opposed to loop trails), you only have to hike as far as you want—what matters is enjoying yourself, not making it to the top. 

Consider Seasons and Elevation

If you live at sea level, expect to get exhausted and dehydrated quicker if you choose a trailhead that starts at several thousand feet above sea level. And just like with skiing or hitting the beach, trails have seasons. Trails in mountainous areas like Lake Tahoe and Colorado will be covered in snow all winter followed by mud in early spring, while trails in places like Joshua Tree or Everglades national parks may be unbearably hot in the summer. 

Planning and Preparing for Your Trip

You’ll discover your personal hiking strengths and weaknesses as you become a more experienced hiker. Start small and slow, and work your way up to multi-day trips. 

Assess Your Fitness Level

Fitness is important for hiking, but you can't necessarily gauge how fast or efficient you'll be as a hiker based on your weight or age. Hiking requires strong legs and glutes, so if you don't have them, you'll start building them as you hike more. Or if your trip is a few months out, you have time to get in proper shape. If you ever find yourself getting exhausted quickly on a trail, though, you can just turn around and aim to cover a little more distance next time. What is more important is being free of injuries. If you have medical issues like joint inflammation or balance issues, you'll want to ask your doctor about extra precautions and safety measures you may need to take.

Know Your Route

Study it in advance of your trip, and have multiple copies of your map on hand, too. It's always helpful to have both paper and electronic maps, and taking a picture of any maps posted at the trailhead can provide a quick reference when you're looking for an intersection. Many hikers also use wearable real-time trackers like Fitbit or Garmin watches.

Read Up on Specific Trail Requirements

Read up on your hike before you go. Do you need a permit? If so, where do you get it? Is the hike free of snow and mud? Where should you park? Is your dog allowed? All this information will be readily available on park websites or on trail websites and phone apps.

Buy and Break in Proper Footwear

Always break in your shoes before starting a hike. Not only are blisters painful, but they can lead to infections and make it uncomfortable to wear shoes for days after. Choose hiking shoes with extra grip and traction on the outsoles since walking through terrain can quickly wear away at gym and running shoes. In general, the longer the hike and the more weight you're carrying, the stiffer and more supportive you'll want your shoes to be.  

What to Pack for a Hike

As a general rule, if you don’t need to carry any supplies, it’s probably a walk, not a hike. If you’re going hiking, you’ll need some or all of the following:

• The 10 Essentials: Many hikers subscribe to the " 10 Essentials " theory of what to pack while hiking, including items like rain gear, shelter, a knife, and more. If you're unsure what to expect on your specific trail, packing the 10 essentials, as listed by the American Hiking Society, can cover your bases .
• Food: Strenuous, uphill hiking can easily burn upwards of 900 calories an hour. Bring enough food to keep your body powered. Energy-packed foods like those made with honey or protein-packed foods like nuts and jerky will help your body more than heavy carbs or overly processed foods.
• Water (and a water filter): As a general rule, bring as much as you can carry when starting—at least a liter per two miles. After a few hikes, you'll be able to gauge your consumption better. Remember to drink water frequently; ideally, before you even feel thirsty, as thirst is the first sign of dehydration. If you find yourself not having to urinate for several hours, you're probably not drinking enough. Backpacks with built-in hydration reservoirs make it easy to sneak sips on the go, while water filters can be useful on hikes near streams and rivers.
• Clothing: While you’re unlikely to need a full change of clothing for a day hike, you should bring clothing that will accommodate both day and nighttime temperatures in the very unlikely event that you find yourself still on the trail come nightfall. It’s also a good idea to bring a rain and wind jacket, even if the forecast calls for sunny skies.
• Fun extras : If you love birdwatching, carry binoculars. If you’re artistic, bring a sketchbook and pencils. Trail logs can also be a fun way to keep track of your hikes.

Backpacking (or overnight hiking) has a much more robust list of needs, including a larger backpack, cooking supplies, a tent, extra clothing, and potentially wildlife-related items like bear bins or bear spray. If you've never gone backpacking before, it's best to take your first trip with someone who has so you can learn the basics. You can go with a friend, or take a guided backpacking trip near your local park. Try REI Adventures for affordable weekend-long trips around the country.

Important Safety Considerations 

Nearly everything in this entire article relates to safety, from choosing the right shoes to properly evaluating a trail. But the tips below are especially important.

• Have a plan: You always need to know where you’re going before you leave the house. Not only is knowing which trail you’ll take essential to packing and prep, but you absolutely must let someone know where you’re going and when you’ll be back. That person is responsible for taking action if you’re not back by then.
• First aid: Always carry a first aid kit , and make sure you know how to use the supplies. You can twist your ankle just as easily on a one-mile hike as a 15-mile hike.
• Rescue: Know how to get help if you need it. That means having phone numbers for emergency rescue services as well as a way to get in touch with help if you don’t have cell service. Devices like a Garmin InReach or Spot X use satellite comms and are worth the investment for frequent hikers. And a whistle is a lightweight but powerful item for alerting your presence to other nearby people if needed.
• Flora and fauna: In general, wildlife tend to avoid humans, but they can sometimes react defensively if surprised by your presence. Make noise while hiking in bear country, carry bear spray when hiking in grizzly country, and wear ankle boots when hiking in areas with rattlesnakes. If you’re hiking in an area with poisonous plants, you’ll want to wear pants, tall socks, or gaiters to protect yourself from accidental contact. 

American Hiking Society. "The Ten Essentials of Hiking."

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5-day backpacking menu

Looking for some great ideas to keep you fuelled up on a multi-day hiking trip? Here is  a complete 5-day lightweight backpacking meal plan that we have used  in our own treks. This menu will feed one hiker with an average appetite.  It includes three main meals (breakfast, lunch, dinner) and 3 snacks providing  2455 calories  from 465 g/16 0z  of food per day. Total weight of food:  2.33 kg/5.1 lb

You can easily add another 1-2k calories to daily plan by double up on the snacks or by increasing portion sizes.

540 g / 19 oz / 2599 kCal

Breakfast:   Cappuccino Oatmeal + Really Hot Chocolate Lunch : Crackers with Instant Hummus Snack 1:   Smoky Beer Beef Jerky Snack 2:   Puffed Quinoa and Peanut Butter Bars Snack 3: Cajun Spiced Nuts and Seeds Dinner:   Sardine Pasta with Crunchy Garlic Crumbs

399 g / 14 oz / 2414 kCal

Breakfast:   Coconut Millet Porridge + Pina Colada Latte Lunch:   Easy Sausage and Cheese Platter Snack 1:   Smoky Beer Beef Jerky Snack 2:   Puffed Quinoa and Peanut Butter Bars Snack 3: Cajun Spiced Nuts and Seeds Dinner:   Backcountry Feijoada

454 g /16 oz / 2237 kCal

Breakfast:   Brown Rice Cereal + Matcha Latte Lunch:   Tuna With Crackers Snack 1:   Smoky Beer Beef Jerky Snack 2:   Puffed Quinoa and Peanut Butter Bars Snack 3: Cajun Spiced Nuts and Seeds Dinner:   Mixed Vegetable Sabji

451 g / 16 oz / 2361 kCal

Breakfast: Crunchy Peanut Butter Oatmeal + Pina Colada Latte Lunch:   Raspberry Peach Breakfast Smoothie Snack 1:   Smoky Beer Beef Jerky Snack 2:   Puffed Quinoa and Peanut Butter Bars Snack 3: Cajun Spiced Nuts and Seeds Dinner:  Trail Chili

481 g / 17 oz / 2662 kCal

Breakfast:   Fruity Dream + Peanut Butter Cocoa Lunch: Easy Sausage and Cheese Platter Snack 1:   Smoky Beer Beef Jerky Snack 2:   Puffed Quinoa and Peanut Butter Bars Snack 3: Cajun Spiced Nuts and Seeds Dinner:   3 Mushroom Risotto

Want to get this plan in pdf ? Click on the image below to download your 5-day backpacking menu.

We also prepared the shopping list of all ingredients used to create this lightweight and delicious backpacking meal plan.

Both plan and shopping list were created with our Online Backpacking Meal Planner .

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Tanya, this site is amazing! I love it!

Thank you so much for creating this! I found it really helpful that you’ve thought to add the estimated calories, the weight of the food per day, and then total weight of the total weight of the food per the trip. I love how you broke up the menu per day, and type of meal/snack/drink, and then how it was detailed below. I love the links to the recipes. This is a great website, especially for the beginner backpacker.

Thanks, Elizabeth!

Can you estimate the total cost of all this food?

It’s a hard work. I can say only that homemade snacks and dehydrated meals are definitely cheaper than store bought freeze-dried food.

Thank you so much for these wonderful recipies! I am just starting to create my own backpacking foods as I don’t want to stuff myself with rubbish just because I am in the middle of nowhere. Loving the soup recipes in particular.

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The Hungry Hiker

Tips & Tricks on How to Plan Your Next Outdoor Adventure

How to Plan Your First (Or Next) Overnight Backpacking Trip

Want to go on an overnight backpacking trip and have no idea where to start with planning a trip like this? Trip planning for an overnight backpacking trip can be overwhelming and intimidating for a lot of people, especially if you’re new to backpacking.

I’m going to share with you some of my favorite tools I use to plan overnight backpacking trips, in hopes of helping you learn how to plan either your first or next overnight backpacking trip of your own.

I recently took a group of my students from my online backpacking program for women, The Confident Solo Female Backpacker System out for an early season overnight backpacking trip to Ancient Lakes , here in Washington State. This turned out to be a very fun, successful and amazing trip!

In this blog post, I’ll walk you through my entire process of how I planned this trip for my students including how I decided where to go, why I chose this specific location and some of my favorite resources I used to plan our trip. Then I’ll share with you a special online tool I created that will help you start planning your first or next overnight backpacking trip.

If you’re feeling a little overwhelmed with the trip planning process, it’s okay. Trip planning for any trip, no matter where you’re going and how long you plan on being out there can be overwhelming for a lot of backpackers, AND not just beginner backpackers, but also experienced backpackers as well.

Here’s how I planned our recent overnight backpacking trip to Ancient Lakes . Starting with how I decided where to go for our group overnight backpacking trip.

How I Decided Where To Go Overnight  Backpacking

When planning a group trip for my students, I always start by taking the trip objective and the experience level of my students into consideration when deciding where to go.

My objective for this group trip was to give my students a chance to practice using their gear in a low risk setting while having fun. I knew for most of the students in the group, this would be their first overnight backpacking trip this year. This would also be considered an early season trip, a first for a majority of the group. I wanted to pick a place where they could safely and comfortably ease back into the backpacking season, apply what they’ve been learning in my program out on trail and have fun while they’re out there.

The time of year is another consideration I kept in mind when deciding where to go. We would be going on our overnight backpacking trip in March, which is still considered winter/early season here in Washington. When most places, especially at a higher elevation are still covered in snow, I knew Ancient Lakes over in Eastern Washington would be a good option, terrain and weather-wise. This time of year, the temperatures can be milder than most areas in Western Washington. There’s very little elevation gain and there’s no snow on the ground. Ancient Lakes is also a great option for this time of year because during the warmer months, the snakes and ticks come out, the area is exposed with very little shade and the water sources are extremely limited.

I also wanted to keep the total trip mileage and daily mileage in mind for my students. Since I knew this would be the first overnight backpacking trip of the year for most of the group, I didn’t want to pick a place where we’d have to hike a lot of miles just to get to camp.

Ancient Lakes has a number of different trails with multiple trailheads to access the area. I could make this trip – the hike to camp, water and our day hikes throughout the trip – as long or as short of a hike as I needed to, while keeping my students in mind.

I also didn’t want to have to deal with needing to secure a permit for this trip. There’s no permit needed to camp anywhere at Ancient Lakes. All of the tentsites are first come, first served and free. The only permit required is the Discover Pass at the trailhead.

Something else I wanted to take into consideration when choosing a place to take my students backpacking was picking an area that I was already familiar with. Since I would be leading the group, I wanted to pick a place where I felt comfortable and had been before.

I’ve day hiked the Ancient Lakes area multiple times before. I was familiar with the drive to get to the trailhead, the different trailheads we could start our trip from, the tentsites in the area, the terrain we’d be hiking through, and all of the day hike options we’d have while we were out there. I also knew that this area would be well-traveled and that we wouldn’t be the only group out there.

Part of my research for this trip included previous day hikes I’ve been on out in this area. I was familiar with the drive to get to the trailhead, the different trailheads we could start our trip from, the tentsites in the area, the terrain we’d be hiking through, and all of the day hiking options we’d have while we were out there.

I also read current trip reports for the area on both the WTA website and AllTrails , to get a feel for the current trail conditions.

Then, I looked at a map and created a route using Gaia GPS to determine our total trip and daily mileage, possible places to camp, water sources and day hiking options in the area.

While doing my research, I also learned that there would be limited water sources in the area. Even though there were lakes nearby, they wouldn’t be safe to drink out of, even if we filtered the water because all of the water in the lakes were irrigation runoff.

For this trip, we’d have to carry in a large amount of water on Day 1 and then plan to hike down to the river, which would be a 6-mile hike roundtrip from camp and back, to collect and filter safe drinking water to bring back to camp.

Also, while doing my research, I learned that since it was still considered early season (meaning that the area would be cooler days and even colder nights), local wildlife like ticks and snakes wouldn’t be an issue yet.

Checking The Conditions

Once I’ve completed my research for the Ancient Lakes area, I started checking the trail conditions, road conditions and weather forecast to get an idea of what we could expect while being out there.

Each day up until leaving for trip, I would look for any new trip reports on both the WTA website and AllTrails .

Since I knew I’d have to travel over a mountain pass to get to Eastern Washington, I also kept an eye on the road conditions for Snoqualmie Pass through the Washington State Department of Transportation (WSDOT) website .

And for weather, I checked the current weather forecast through the National Weather Service or NOAA website for the Ancient Lakes area a week prior to leaving for the trip, a couple of days before the trip and then again, the night before and morning of leaving for the trip, just to see if anything had changed.

Planning The Trip

Then for the actual planning for the trip, I used the routes I created on Gaia GPS to note total trip and daily mileage, elevation gain/loss, nearby trailheads and parking lots, possible tentsites, potential water sources and multiple day hiking options in case we wanted to make our hikes during the day shorter or longer.

Once I put together a plan for the whole trip and plotted out a route for each day we’d be out on trail, I put together my meal plan for the trip based on the number of days we were planning on being out on trail. Then I packed up my food and moved on to deciding what backpacking gear to bring for the trip.

Backpacking Gear To Bring

If you’re interested in seeing the backpacking gear I brought with me for this trip, check out my LighterPack.com list for this trip.

Keep in mind when deciding on what backpacking gear to bring for your trip, you’ll need to consider how long you plan on being out there, how many miles you plan on hiking during your trip, both daily mileage and overall trip mileage, the time of year, the forecasted weather for the area, the type of terrain you’ll be traveling through and camping on and nearby water sources..

There’s a lot of information out there about backpacking gear, but how do you sort through all of the information trying to figure out what gear is going to work for you, the type of trip you want to go on and the area and/or climate you’ll be hiking in?

I’ve put together a free Backpacking Gear Packing List you can download and print out to use when planning your trip. This packing list will help give you an idea on what gear you’ll need to bring with you for an overnight backpacking trip.

READY TO START PLANNING YOUR OVERNIGHT BACKPACKING TRIP?

Now that you’ve seen how I planned my recent overnight backpacking trip with my students using some of my favorite trip planning resources, you’re probably excited about planning your own trip, but maybe you’re still feeling overwhelmed about the whole process. This is why I created a special online tool that will help you start planning your first or next overnight backpacking trip.

Introducing The Hungry Hiker Backpacking Trip Planning Masterclass , a step-by-step guide on how to plan your first or next overnight backpacking trip.

The Hungry Hiker Backpacking Trip Planning Masterclass will cover everything (in detail) from how to prepare, research and plan for your trip to the backpacking gear you’ll need.

This masterclass also includes navigation and trip planning video tutorials and digital and printable trip planning resources along with tips and tricks for first time solo backpackers.

This online class is self-paced so you can work through all of the material at your own pace and easily fit it into you own schedule and time zone whenever you’re ready to start planning your trip. Once enrolled, you’ll have lifetime access to the class so you can refer back to it whenever you’re planning future overnight backpacking trips.

If you’re ready to finally start planning your overnight backpacking trip this year, then this masterclass will help you get to the trailhead.

CLICK HERE to learn more and sign up for The Hungry Hiker Backpacking Trip Planning Masterclass.

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Haruka hiked several kilometers in the morning. She hiked only 6 kilometers in the afternoon, which was 25% less than she had hiked in the morning. How many kilometers did Haruka hike in all? kilometers

Expert verified solution.

Answer by Henry · Oct 7, 2021

The Wild Compiled

City Girl turned 4-Season Backpacker b ased out of the Pacific Northwest

How to Plan the Perfect Backpacking Trip through the Hoh Rainforest in Olympic National Park

If you're planning on visiting Olympic National Park, you can't miss the Hoh Rainforest. The Hoh Rainforest is part of the longest continuous network of temperate rainforests that spans the coast of the Pacific Northwest. It is hailed unofficially as one of the quietest places on Earth and is quite possibly one of the greenest places I've ever been as well.

On this backpacking trip, you'll be able to hike for miles through lushy, mossy forests laden with ferns. The last 7 miles of this out-and-back route takes you up and out of the rainforest, where you receive some of the most breathtaking views of Mount Olympus and the surrounding Olympic mountain range. This backpacking trail also features an iconic rope ladder down a steep chute that will certainly make the trip memorable. I had done this trip in 3.5 days, but a proficient backpacker can complete the trail in a single weekend.

Where to Camp on the Hoh Rainforest Trail

How to obtain backpacking permits for the hoh rainforest trail, food storage on the hoh rainforest trail, will i be able to find water in the hoh rainforest, were there bugs along the hoh rainforest trail, trail report, day 0 - hoh river visitor center to mt tom creek campground, day 1 - mt tom creek campground to lewis meadow, day 2 - day trip to glacier meadows, day 3 - lewis meadow to hoh river visitor center, closing remarks.

Here are a some key features about this route:

Length: 34.1mi

Elevation Gain: 5600ft

Route Type: Out-and-back

Direct Link to Trailhead

While you can also find this trail on AllTrails , I wanted to share a specially drawn, downloadable version of the route with some key markers and waypoints.

On the image of the route above, you'll find 3 markers in red . The first 2 markers indicate the location of 2 major seasonal creek crossings, and the 3rd marker indicates the location of the iconic rope ladder.

When I backpacked this route, the seasonal creek crossings had high flow, so I made sure to explore and track my path through on the primitive trail that circumnavigates the creek crossings in green .

The tent symbol in orange indicates where we had set up camp at the Lewis Meadow backcountry campsite.

I highly recommend downloading this map for offline navigation, especially if you plan on taking the primitive trail.

The first 12 miles of the trail follow the Hoh River. It's essentially a flat stroll through the rainforest.

The final 5 miles of the trail, shortly past Lewis Meadows, is a steep ascent up a mountain ridge. As you approach the rope ladder (labeled "The Ladder of Death" on my downloadable Caltopo map), the route gets pretty narrow and the footing gets loose.

Trekking poles are highly recommended on this trail.

There are so many great options to camp along the Hoh Rainforest Trail. We decided to camp at Mt Tom Creek on Day 0 of our backpacking trip and set up base camp at Lewis Meadow for Days 1 and 2.

All the campsites are situated with easy access to water.

I've heard from other hikers that Elk Lake can be full of mosquitos in the summer and recommend avoiding it if possible as it is the only still-water campground.

Olympic National Park backcountry permits are reservable through the Recreation.gov website (keyword: Olympic National Park Wilderness Permit). Once you get to this page, you'll want to click "Check Availability" on the top right of the screen.

Select Hoh as the starting area and input information about your group size and starting date.

A Note on Day 0 Camping --

I personally prefer to be close to the trailhead the evening before the start of a big backpacking trip. On this particular trip, I ended up backpacking into the first backcountry campground at Mt Tom Creek; however there is also the option to camp near the trailhead at the Hoh Rainforest Campground (reserved on a separate website).

As of 2023, these campground reservations are released on a rolling basis:

33x A loop campsites will be available for reservation 6 months in advance.

25x C loop campsites will be available for reservations 2 weeks in advance.

8x B loop campsites will be available for reservations 4 days in advance.

All campgrounds along the Hoh Rainforest trail are equipped with bear wires as black bears and other smaller hungry critters are known to frequent Olympic National Park.

Bear wires are a great campground amenity as they offer a low-cost, lightweight solution to food storage. All you need to do is put your food, stove, and scented items into a bag, clip it onto the bear wire using the provided carabiner, hoist the bag up, then clip the other end of the bear wire onto a metal ring you can find on a nearby tree.

If you're uncomfortable using a bear wire, bear cans will suffice.

Yes! Water is plentiful. Beyond the 2 major creek crossings marked on the map, there are numerous small ankle-deep creeks all along the trail, especially between the trailhead and Lewis Meadow.

On the steep section between Lewis Meadow and Glacier Meadows, there were fewer accessible spots to filter water. Elk Lake is a good spot to fill up; however, the water there is still and may have some swampy flavor to it. Halfway between Elk Lake and Glacier Meadows, there's another creek crossing that you can rock-hop across; this is a much better place to fill up. Bring plenty of water with you on this section as it is strenuous and unshielded from the sun sometimes.

Surprisingly, we made it out of the Hoh Rainforest without a single bug bite!

We made sure to cover ourselves with a Deet-based bug spray on Days 0-2 of the backpacking trip, but on Day 3, we opted not to re-apply. We saw a few swarms of midges at head-level throughout the hike and even more midges at the bog around Elk Lake, but not a single mosquito.

This trail was hiked on 05/26/23 - 05/29/23.

Day 0 of the backpacking trip included the drive from Seattle to the Hoh Rainforest and a short 2.9mi hike out to Mt Tom Creek.

As someone who identifies with being a night owl more than being an early bird, I prefer to do long drives to my destination the evening before a trip and camp nearby rather than wake up at an ungodly time in the morning the next day. We started off our long weekend by leaving work early and driving straight to the Hoh Rainforest.

Without traffic, the drive to the Hoh Rainforest from Seattle takes around 3-3.5hours. However, with the traffic we bumped into after work, it took us closer to 5 hours to reach our destination. The Hoh Rainforest reports that during peak times on the weekends, a line at the entrance may form, causing delays of a few hours, but when we arrived around 7pm on Friday night, there was no line and no one managing the booth.

The trailhead starts at the Visitor Center. If you have extra time before or after your trip, you can also enjoy a side quest on the Hall of Mosses trail.

Immediately, I entered a mystical wonderland of ancient trees and ferns, with moss draping the landscape like silk curtains.

The hike to Mt Tom Creek was entirely flat. At around the 1-1.5 mile mark, we encountered a branch-off that looked like a deprecated campground. This is not Mt Tom Creek; be sure to keep on hiking until you see an obvious trail sign.

As we were approaching Mt Tom Creek, a day hiker coming from the opposite direction had told us that he had encountered a heard of elk up ahead on the trail, but we unfortunately did not get to see the elk.

The Mt Tom Creek campground has its bear wire right by the group site. Most of the campsites were right along the Hoh River. The campsites were not demarked by site numbers, but were instead marked with fire pits. On a busy weekend, you may need to squeeze in with other groups.

On Day 1, we ventured from Mt Tom Creek campground to Lewis Meadow campground, which was another 7.6miles in. We had a slow start to our morning as we didn't have too much ground to cover and enjoyed a lazy stroll through the forest.

At roughly the 7.4 mile mark, after Happy Four but before Olympic Guard Station, we encountered 2 major creek crossings. Later in the season, we've heard that the waterflow of this creek can be as low as ankle deep, but at the time of writing, the creek was knee-deep for me (5'4" for reference).

There is an alternative trail that avoids BOTH creek crossings you can take if you feel the water levels are unsafe or if you want to keep your shoes dry. A downloadable version of this alternative route can be found on my Caltopo map .

Many taller, sturdier hikers than me had made it across the creek crossing with no issue, but I lost my footing on this creek crossing. Always be sure to use trekking poles and unclip your backpack straps when attempting risky, high-flow creek crossings. Luckily, my partner grabbed me in time, and we made it safely to shore with no casualties except for a few wet sleeping bags.

The second creek crossing is .25-.5miles after the first one, and we found the stream to be a little slower flowing than the first, but just as deep.

There was a 3rd creek crossing, shortly after the junction to Seven Lakes Basin. This one was no-where as deep as the first two creek crossings, but it would get your feet wet for sure. This was was roughly shin deep.

If you're sick of creek crossings by the time you get to Creek Crossing 3, there's a nice wide log that you can take to get across if you're an experienced hiker with sure footing.

We made it to camp pretty early in the day. Depending on your preferences, Lewis Meadow offers multiple campsites in the meadow, where deer often frequent; along the Hoh River, where we stayed; and on the gravel bar across a small section of the Hoh River for the adventurous.

Our early arrival at camp gave us plenty of time to dry out our gear before night fall.

On Day 2, we left most of our backpacking equipment at camp and set off on a day trip to Glacier Meadows.

The first 1.5-2miles of the trail past Lewis Meadow were relatively flat, similar to what we had experienced the previous day. Once we hit our first switchback, the trail only ascended from there on out.

The first major landmark we hit was the Hoh River Bridge. It was a relatively mundane wooden bridge, but it crossed the Hoh River from hundreds of feet in the air. As you cross the bridge, you can see the strength and beauty of the Hoh River flowing down below you.

The next major landmark we hit was Elk Lake. The trail does not bring you straight to the lake, but you can follow a small primitive trail from the emergency shelter down to the lake. From Elk Lake, I was overwhelmed with a sense of smallness as I viewed the surrounding forest and snow-peaked mountains looming around me. Unfortunately, the area around the lake was very boggy and did not make for a good spot to sit and relax. We did a couple of stretches around Elk Lake, then returned to the emergency shelter for a snack break.

There is a 4th creek crossing not too long after we left Elk Lake. This one is along loose gravel. Be sure to follow cairns along the creek as they will guide you to the best location to rock-hop across.

The trail then took us back into the forest. As we continued to gain elevation, we started to see some of the best views of Mount Olympus and the Olympic Mountain Range poking out from behind the trees. This is where you'll find the best views of Mount Olympus, so be sure to soak it in.

Shortly after the first glimpses of the mountains, the trail had a couple of sections that are not recommended for beginner hikers. These featured loose gravel on narrow sections, not quite wide enough for both your feet to stand side-by-side, and a steep drop-off downhill.

If you've made it through 16 miles of hiking, 4000ft of elevation gain, 4 creek crossings, and several narrow landslide areas, you've finally made it to your final challenge -- the iconic rope ladder. This rope ladder is at least 100ft tall and situated at roughly a 50 degree angle. Light gloves are recommended to help prevent rope burn. A neck gaiter or buff is also recommended as loose gravel slides can kick dust up into your face. We went took our time to descend the ladder one at a time, and boy was my heart racing the whole time!

At the bottom of the ladder, we encountered the first bit of snow, which disappeared as we climbed back into the forest. The next trek through the forest was a short one before we made it to Glacier Meadows. The entire campground was covered with quickly melting snow at the time of writing. The snow near Glacier Meadow was crunchy, with a few spots where you might poke through. In another week or two, I would expect it to be fully melted out.

We did not make it to the Blue Glacier overlook as the snow levels made the creek crossing inopportune, but we did venture out into the backcountry to find a clearing with an epic view of the Olympic mountain range.

We saw a couple of excited ski mountaineers making their return to Glacier Meadow after a successful journey up to Mount Olympus -- one for the bucket list!

We ventured back to Lewis Meadow for our final night of the trip.

We had a relaxing final day in camp, being one of the last ones to leave. The return trip to the visitor center was relatively uneventful compared to the previous days. We decided to explore the primitive trail rather than getting our feet wet again at the first two creek crossings.

This was such an incredible route to kickoff my first backpacking trip of the summer season. I had been eyeing this route on my paper copy of the NatGeo map for over a year now, and it ended up being much more adventurous than I could have imagined. The hike all the way to Glacier Meadow is not for the faint of heart: 17 miles of distance to cover, 4000ft of elevation gain, 4 major creek crossings, several narrow landslide areas, and the scariest rope ladder that I have ever climbed down. This is one of a few backpacking trips where I can firmly say that the journey was just as memorable as the final viewpoint. Highly recommend!

A Weekend Backpacking Trip at Mazama Ridge in Mount Rainier National Park (Winter)

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Backpacking through The Narrows (Top-Down) in Zion National Park

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Middle east, latin america, north america, the ultimate guide for beginner backpackers.

Backpacking For Beginners: Getting Started

There’s something special about heading into nature with nothing but what you can carry on your back. It’s the ultimate escape. And not to get too hippy-dippy on you, but I can pretty much guarantee that disconnecting from all the noise that accompanies modern life, and checking into nature for an extended period of time will leave you feeling like a new person. Sure maybe you’ll be a little tired. Maybe even a little sore. But that’s a small price to pay for the mental recharge you’ll get in exchange.

Of course, I get that if you’re new to backpacking it can seem a bit daunting. When I first started backpacking I was small enough to be one of the items that my parents carried in their pack with the rest of their camping gear! I never had to deal with the doubts, worries, or questions that naturally come with the prospect of hiking into the wilderness to spend the night. But I’m here to help! This beginner backpacking guide is designed to answer your backpacking questions, alleviate any worries you might have, and get you out on the trail.

Spending the night in the North Cascades, WA. Tent: Big Agnes Copper Spur HV UL2 Tent .

Sunset in The North Cascades. Camping in the Big Agnes Copper Spur HV UL2 Tent .

1. Chose Easy Destinations For Your First Backpacking Trips

As a beginner backpacker, your goal for the first few trips is to get comfortable with your gear. There is no one size fits all packing list, outdoor brand, or difficulty level. The only way to figure out what works for you is to get out there and spend some nights in the backcountry. But you don’t need to kill yourself doing it! In fact, if you go too big too soon, the chances of things going awry are exponentially greater. And there’s no better way to get turned off from an activity than to have something go wrong when you’re first starting out.

Keep it short and sweet

As any experienced backpacker will tell you, nature is a fickle beast, and even the best-laid plans occasionally don’t work out. In other words, shit happens. And when it does, knowing that you’re only a few miles away from your car can be a massive source of comfort. So, for your first few backpacking trips, consider choosing shorter trails than your typical day hike.

For the above reasons, “walk-in” campgrounds can be a great way to transition into backpacking. Essentially, these are campgrounds that require a short walk (generally about a mile) from your car to your designated camp spot.

Minimize your elevation gain

Chances are that your backpacking pack is going to be significantly heavier than the daypack that you are used to carrying. That extra weight will make everything a little more difficult. I’d also suggest finding a relatively level hike or two for your first couple backpacking attempts. You want this to be an enjoyable experience, not one that makes you curse under your breath with each uphill step!

Aim for Summer Backpacking Conditions

Because summer days are longer and warmer than the rest of the year, they are generally more forgiving. This isn’t just a matter of enjoyability, it’s also an important safety consideration. Other than an accident, inclement weather is probably the single largest factor in most backcountry mishaps. And your chances of encountering snow, ice, or an unexpected storm are significantly less likely during summer. Even in the summer, it’s important to always check the weather before heading into the backcountry, and be prepared to cancel your trip if conditions look questionable.

Pick a well-established backpacking trail

Don’t feel like you need to be completely isolated to get a genuine backcountry experience. A few years ago after setting up camp I realized that I’d forgotten a lighter for my stove. Luckily, I was at a popular lake, and a group of nearby campers was happy to lend me some matches. Had I been in a more remote location, it probably would have been a very long night. Remember, there’s no shame in asking for help, but it’s hard to do that when there’s no one else around.

Waking up at sunrise in the North Cascades. Wearing: Arc’teryx Cerium LT Hooded Down Jacket . Also shown: Marmot Women’s Xenon 15° Sleeping Bag , NEMO Sleeping Pad , Big Agnes Copper Spur HV UL 2P Tent .

2. What clothes to wear backpacking

You don’t need to go out and buy a bunch of new clothes when you’re first starting out. Your favorite athletic apparel or workout clothes should do the trick. Just make sure you are bringing moisture-wicking, quick-drying fabrics like nylon, polyester, and wool. These will keep you dry and warm even when you’re not at your freshest. Conversely, avoid cotton and other moisture-loving materials that take a long time dry.

That being said, layering is key to regulating your temperature in the outdoors. It allows you to adapt quickly to changing conditions, keeping you warm and dry when that unexpected storm rolls in. At a minimum, it’s essential to always carry these three layers of clothing with you: a hiking layer (made from moisture-wicking synthetic materials or merino wool), an insulating layer (generally down or fleece), and a waterproof layer.

I would also recommend always bringing a designated set of clothing for sleeping in. A next to skin base layer (aka long underwear) works best for this. Keep in mind that even the warmest days in the mountains generally turn into chilly nights. And whether it’s from rain, snow, or sweat, chances are when you arrive at camp, the clothes you hiked in won’t be as dry as when you started. Changing into a dry base layer at the end of the day could make all the difference between a good night’s sleep and a very long night shivering in your tent.

Backpacking into Wyoming Wind River Range. Wearing: Osprey Exos 48 Backpack and KEEN Terradora Waterproof Hiking Boot.

3. What Gear To Bring Backpacking

The defining characteristic of backpacking is that you carry everything you need to survive in a pack on your back! This means that backpacking gear tends to be a lot lighter and compact than traditional car camping equipment. It can also be quite expensive. For that reason, it’s a great idea to borrow, rent, or purchase second-hand gear when you’re just starting out. Whenever you pick up a new hobby or interest, there’s a trial and error period. This is especially true with a gear-intensive activity like backpacking. If you can figure out what works best for you—without dropping thousands of dollars on pricy ultralight gear—do it!

If you decide to purchase your own gear, keep in mind that you generally get what you pay for when it comes to outdoor gear. Cheaply made equipment might cost slightly less, but it will generally be heavier and not as durable. Not only will investing in quality gear save you money in the long run, it’s also more sustainable.

With that being said, below is a list of the basic gear that you will need for backpacking. For a more detailed list with my favorite hiking and camping gear check out my Hiking and Camping Gear Guide ! In that guide you will find the specific outdoor gear and apparel that I have used for years and recommend to my friends and family.

Don’t forget to download my free Backpacking Checklist to make sure you’ve packed everything you need before you head out into the backcountry!

The ten essentials.

Certain equipment deserves space in every pack. In the outdoor community these items have been lovingly dubbed the Ten Essentials :

Navigation : Map, altimeter, compass, [GPS device], [PLB or satellite communicators], [extra batteries or battery pack]

Light : Plus extra batteries

Sun protection : Sunglasses, sun-protective clothes, and sunscreen

First aid : Including foot care and insect repellent (if required)

Knife : Plus repair kit

Fire : Matches, lighter and tinder, or stove as appropriate

Shelter : Carried at all times (can be light emergency bivy)

Extra food : Beyond minimum expectation

Extra water : Beyond minimum expectation, or the means to purify

Extra clothes : Beyond minimum expectation

This list was initially published in  Mountaineering: The Freedom of the Hills, 9th Edition .

The Ten Essentials can and should be tailored to your specific needs and trip. For instance, while you should always carry the Ten Essentials, a light emergency blanket would be a more appropriate shelter to bring on a day hike than a heavy tent.

To read more about the Ten Essentials, check out my complete guide to the Ten Essentials That Will Keep You Alive In The Wilderness .

Backpacking Backpack

The right backpack can make 30 pounds feel like 15. Unfortunately, finding that backpack isn’t always so simple. Backpacks are a bit like hiking boots – there is no one-size-fits-all. Some people prioritize weight (that’s me), while others can’t live without a million pockets and compartments for organizing. There’s no right answer, as long as the pack fits you correctly and eases your load.

Here are a few backpacks that I have used, and loved over the years:

Backpacking Tent

If you’re in the market for a tent, you will notice 3-season and 4-season tents out there – with 3-seasons being by far the most popular. Now, I actually find this nomenclature pretty confusing. In reality, 3-season tents are built to withstand the typical conditions associated with backcountry camping: some cold weather, wind, rain, and maybe light snow. They are designed to be lightweight and packable. 4-season tents, on the other hand, are designed to protect you from extreme weather events generally found during the winter – and you’re not ready for that!

Now for the size of the tent. Unless you plan on backpacking on your own, I would suggest investing in a 2 or even a 3 person tent. Backpacking tents are designed to be compact. While 2 small people will fit comfortably into a 2-person tent, if you like a little wiggle room, then a 3-person tent might be the way to go (even if there’s technically only two of you).

Here are a few of my favorite 3-season backpacking tents:

Sleeping pad

Conduction is the transfer of heat from physical contact, and it’s why we lose heat when we sleep on the cold ground. The obvious solution is to insulate the space between you and the ground. That’s where sleeping pads come into play! Because I sleep cold, my year-round, go-to sleeping pad is The  NEMO Tensor  Insulated Sleeping Pad. The Big Agnes Insulated AXL Air Sleeping Pad is another good option.

Sleeping bag

The two factors to look at when researching sleeping bags are the weight and the temperature rating. In general, you are looking for a low warmth to weight ratio – meaning that you want the most warmth for the least amount of weight. The appropriate temperature rating for you will depend on where and when you are camping and whether you naturally run hot or cold.

In the end, like all gear, experience is the best litmus test. But, when choosing a sleeping bag based on temperature ratings, I’d say it’s best to air on the side of caution, especially if you’re a cold sleeper. Remember, it’s a lot easier to unzip your sleeping bag to cool down than to increase the warmth by adding extra clothing or layers.

Water treatment

When it comes to water in the wilds, it’s always better to be safe than sorry. Even the most pristine-looking H20 can put you in the hospital if it happens to be home to the wrong type of bacteria. There are many different filtration and purification methods out there, but water treatment drops/tablets are a simple and budget-friendly option when you’re just starting.

Backpacking Stove

Everything tastes better in the backcountry. Especially when it’s hot! And few things suck more than getting to your destination and not being able to cook your food. Take it from me, I’ve been there. So don’t forget your fuel!

The Jetboil Flash Stove is small, durable, and fast. Plus, it’s all in one design makes it an easy choice for a convenient backcountry cook system. Jetboils are designed to do precisely what the name promises: boil water quickly. They are primarily intended for tea, coffee, and dehydrated meals. But I actually use my Jetboil to cook things like Top Ramen and Annie’s Mac and Cheese and have never had any issues.

Cooking dinner in my Jetboil Flash .

Kitchen supplies

You don’t need a lot of gear here. I usually eat straight out of my Jetboil or the meal packaging (most freeze-dried meals are made to cook inside the package). In this way, I limit my kitchen supplies to some lightweight utensils . But you may also want to pick up a bowl, cup/mug, and some biodegradable dish soap. If you choose to go with an ultralight cook system like the MSR Pocket Rocket 2 , you will also need to bring along a pot or two.

A headlamp isn’t really specific to backpacking. To be safe, you should probably always keep one in your backpack—even if you’re just day hiking. You just never know when you’re going to decide to stay for a summit sunset and need that light to get back down to your car.

Note : It doesn’t matter how old you are, trekking polls can make a world of difference when you’re wearing a heavy pack. Although not essential, trekking poles help reduce the strain and force of gravity on your lower extremities. They also help with balance. Big packs throw your center of gravity off balance, and the first time you have to cross a river, climb down a steep decent, you’ll be glad you have your trekking poles with you!

4. Backpacking Food

The type of food you pack will depend mainly on the length and duration of your backpacking trip. You should plan on packing breakfast, lunch, and dinner for reach day you plan on being on the trail, plus one extra day of food (just in case). Freeze-Dried backpacking meals are an easy (just add water) and lightweight option. I’m personally not a huge fan of backpacking food (although there are some decent options out there). I prefer to go to the grocery store and pick up food that I know I like. Some of my go-to backpacking meals include Top Ramen, Annie’s Mac & Cheese, protein bars, and instant oatmeal.

5. Backpacking Hygiene

Hygiene related questions are actually some of the most common backpacking questions I get asked. And I totally get it! The idea of spending significant time out in nature without access to a bathroom or running water is an intimidating prospect for many people. To be honest, I keep it pretty simple. Over the years, I’ve carved my toiletries down to a few basics that I deem necessary: toothbrush, toothpaste, a small hairbrush, SPF lotion, face wipes, and sanitary/body wipes.

Wipes are the most critical weapon in my backcountry hygiene tool kit. I use them to wash my face, stay fresh down there, and stop bacteria from instigating any serious mischief.

Camp spot at with a view of Mount Rainier in the distance. Shown in photo: NEMO Equipment Tent , Marmot 15 Degree Sleeping Bag .

6. Going To The Bathroom In The Backcountry

It’s not uncommon to find pit toilets (generally just a hole in the ground) at popular backcountry camping sites. When they are available, please use them! However, when no outhouse or designated “toilet” is present, digging a cathode is the most widely accepted method of backcountry human waste disposal. Here’s how it works:

A. Try to pee at least 200 feet from small bodies of water, like streams and ponds. The urine could seep through the soil and contaminate the ecosystem in the water.

So that’s Number One … What about Number Two? If you find yourself in deuce mode without a commode, make sure to pick a secluded spot at least 200 feet from any body of water, campsite, or trail. You want to avoid contaminating the ecosystem.

B. Dig a hole at least 6-8 inches deep. Do your business directly into that hole, then bury it thoroughly. Next, bag any toilet paper in a sealed plastic bag and hike it out.

If all else fails, you can bag up your own poop in a sealed plastic bag and carry it out, like you do when you walk your dog. Make sure the bag is closed! Yes, it’s a little gross … but we didn’t go camping to be comfortable. We went to have an adventure! I recommend picking up a WAG bag just in case you find yourself in this situation.

Regardless of anything I’ve said here, check what the specific regulations are where you are planning on backpacking. Some wilderness areas have stricter human waste disposal rules than others.

Backpacking in Mount Rainier National Park with the HMG 2400 Southwest Backpack .

7. How To Pack Your Backpack

How you pack your gear is partially left to personal preference. But there is definitely a method to the madness. A well-packed backpack will feel a lot lighter and more comfortable than a poorly packed one. Keep in mind that modern backpacks are designed with waist belts that distribute a pack’s weight to your hips and lower body. Take advantage of this!

Typically, you want to pack bulky items first – sleeping bag, sleeping mat, extra clothing (that you won’t need for the hike). Pack the heaviest items in the middle, where you have the most core support. This would include things like food, stove, and your bear canister if you have one. Next, I like to put items that I might want to access quickly on top. So my extra clothing layers, water filter, first aid kit, etc. Small items like my headlamp, snacks, and knife that I use frequently go in my pack’s lid. I personally like to pack my tent first. Given the long narrow shape, I slide it in along the side of my bag. Other people strap their tent to the outside of their pack, and that’s fine too – it’s whatever works for you!

The other big question that people often have is how heavy their pack should be. Your backpack should be no heavier than 20 percent of your body weight. If it’s significantly heavier, try to reevaluate what you are bringing. This will get a lot easier as you spend more time in the backcountry!

Hiking in the Mount Baker-Snoqualmie National Forest. Wearing: Gregory Maven 55L Backpack , Beyond Yoga Leggings , and Danner Mountain 600 Hiking Boot .

8. Preparing for your backpacking trip

Mentally prepare for your backpacking trip.

Mentally preparing for a backpacking trip is just as important as your physical preparation. While there’s no substitute for experience, you can build your confidence with a few car camping trips first. Having your car can eliminate some anxiety that you might have about being isolated in nature. It’s something familiar, it allows you to bring more comforts from home, and worst-case scenario you can easily leave. But don’t worry, you won’t want to! And once you’ve tested out all your gear, slept in your tent a couple times, and figured out what you need and what you can live without, you’ll be ready for your first backpacking trip!

Check out my Camping 101 Guide to get started!

Physically Prepare for your backpacking trip

The best way to physically prepare for backpacking is to go hiking! Build up your endurance by incorporating at least one long hike a week. And don’t forget the weight! But if you don’t have time to go hiking every week, that’s okay too. The biggest thing is that you need to get used to carrying your backpacking gear for long distances. This isn’t just about strength. It’s also about building endurance and learning how your body moves differently with a backpack on. Don’t be afraid to take some long walks around your local park or neighborhood with your pack on as if you are going backpacking. The stair master at your gym is also a great option!

Backpacking in New Zealand in the Marmot Tungsten 2P UL Tent.

Figure out backpacking destination logistics

No two trails are the same, and it’s essential to do your research in advance. Usually, you won’t have service at the trailhead, so plan ahead. At a minimum you need to look into details like permit requirements, camping regulations, water sources, and parking logistics before leaving.

Be Bear Aware

Part of your preparation before any backpacking trip will include researching the local wildlife. In particular, you want to be bear aware. For instance, in Washington, some areas require that you store all your food inside a bear canister (the  Bear Vault  is a great option). In contrast, other areas simply ask that you hang your food from a tree a distance away from where you set up camp. Other destinations will necessitate bear spray . You should also look into which type of bears you are most likely to run into.

Check the weather before you leave

Always check the weather before leaving on a backpacking trip. If conditions look dicey, be prepared to call off your trip. Even if the weather looks perfect, remember that conditions change abruptly in the mountains, and pack accordingly!

Let someone know where you are going and when you’ll be back

If you’ve seen 127 Hours , it should be pretty clear why you want to let someone know where you’re going and when you’ll be back. And if you haven’t seen it – Do. This is one lesson that’s best learned through someone else experience! Of course, as we’ve already discussed multiple times, stuff happens. You don’t want your loved ones to call search and rescue the minute your expected return time elapses. Sometimes it takes longer to get service than you expect, or the photo ops on the way out are just too good to pass up. So I would suggest giving two times: The time you anticipate having service again, and the time after which it would be appropriate to call for help.

9. Leave No Trace

If you love the outdoors enough to want to spend the night, then you should also want to minimize the impact you have on the landscape while you’re out there! After all, a clean home is a happy home. Leave No Trace is built on seven core principles that outline the best available minimum impact guidance for enjoying the outdoors responsibly. The Leave No Trace principles aren’t black or white, right or wrong. They aren’t about exclusion or preventing people from using our public lands. Instead, Leave No Trace provides a framework for making good decisions about enjoying the outdoors responsibly. The seven core principles include:

Plan Ahead and Prepare

Travel and Camp on Durable Surfaces

Dispose of Waste Properly

Leave What You Find

Minimize Campfire Impacts

Respect Wildlife

Be Considerate of Other Visitors

© 1999 by the Leave No Trace Center for Outdoor Ethics: www.LNT.org . I encourage you to visit The Leave No Trace Center for Outdoor Ethics for more information on how you can protect the beautiful places we all love so much.

Backpacking in Washington. Shown in photo: Gregory Maven 55L Backpack , Beyond Yoga Leggings , and Danner Mountain 600 Hiking Boot , and Big Agnes Copper Spur HV UL2 Tent .

10. Practice Makes Perfect

At the end of the day, there’s no substitute for experience. I’ve been backpacking for the better part of 30 years, and I rarely finish a backpacking trip without learning something new. You aren’t always going to get it right, and that’s okay. Every time you go backpacking, keep track of the items you used the most, which ones you don’t use, and which ones you wish you had. Through experience, you will lighten your load and become more efficient in the backcountry. And most importantly, you’ll figure out what works best for you.

Please note that this blog post includes affiliate links. If you do choose to purchase something, I may earn a small commission – at no additional cost to you . As always, all ideas and opinions expressed in this post are entirely my own.

Thank you so much for your support! Happy Adventuring. – jess

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Thinking about going backpacking for the first time. Your blog was super helpful and recommendations just made it easy!

Thanks so great to hear Karen! I hope you have a wonderful time when you go. 🙂

I love gear posts! It may sound silly, but researching and adding stuff to my gear closet is just another fun aspect of backcountry camping (besides the wildlife, beautiful landscapes, and solitude.) One note, does your "JESS15" code work with Backcountry’s current Labor Day sale? I just went on to grab some things I’ve been eyeing, and when trying to use your code, and error occurs stating "No coupon could be found for the claim code: JESS15". I just wanted to inquire about that!

Hi Shelby! I feel the same way about gear. 🙂 I sent a message to Backcountry asking them to make sure my code is working. But in general I don’t think that it works on top of items that are already on sale. So if you’re shopping the Labor Day Sale that might be the issue. It should take 15% off any/all full price items in your cart though.

Thanks for this. I’ve been day hikin for a few years on and off. And now looking to plan m first overnight trip. This has been a great help!

That’s fantastic to hear Kim! There’s nothing quite like waking up in the mountains. Best of luck on all your hiking and camping adventures in 2021! 🙂

Great post, Jess…though I bought a tent a couple years ago for a trip with my daughter in the White Mountains of New Hampshire, that Big Agnes looks like a keeper. As I am finding out reading your blog, all well written and thought out!

Thanks Rob! Yeah, I really like Big Agnes tents in general. I feel like they design tents that achieve a great balance between function, design, and portability. Can’t wait to get back out there next summer!

Thank you for listing backpacking gear for outdoor activities.

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Hi, I’m Jess, an outdoor enthusiast based in Seattle. I grew up exploring the Pacific Northwest, and early on was infected with the travel bug. I tried to suppress my wanderlust in pursuit of a traditional career path, but after a short stint as a lawyer, I left the confines of my office to get back in touch with my roots. Now, I wander the world taking photos, making memories, and sharing my love for travel with others!

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