Whether you are planning a day walk to a mountain lake or a multi-day trek, what you carry decides whether the hike is enjoyable or miserable. Too little and you risk cold, blisters and hunger; too much and every kilometre feels heavy. This hiking trip packing list explains the essentials for day hikes and overnight treks, how to choose clothing layers, shoes and a pack, what safety and navigation gear to bring, how to carry food and water and how to adapt the list to different weather and terrain. It is based on the habits of experienced walkers, and it works for trails such as the Fitz Roy hike, the Dolomites and national park paths.
In this guide:
- The ten essentials
- Choosing a pack
- Clothing and layers
- Footwear and socks
- Food and water
- Navigation and safety
- Extra gear for overnight treks
- Adapting to the weather
- Keeping the weight down
- FAQ
The Ten Essentials
Outdoor organisations recommend a set of items to carry on every hike, however short. The exact list varies, but the idea is the same: be ready for getting lost, getting hurt or being out longer than planned.
- Navigation: a map, a compass or a GPS device, or a phone with offline maps and a power bank.
- Sun protection: sunglasses, sunscreen, a hat and lip balm.
- Insulation: an extra warm layer, even on a sunny day.
- Illumination: a head torch with spare batteries.
- First aid: blister plasters, bandages, pain relief, antiseptic, tape and any personal medication.
- Fire: waterproof matches or a lighter for overnight or remote hikes.
- Repair kit and tools: a knife or multi-tool, tape and cord.
- Nutrition: extra food beyond what you plan to eat.
- Hydration: enough water and a way to treat more.
- Emergency shelter: a lightweight bivvy bag, space blanket or tarp.
Choosing a Pack
For day hikes, a pack of 20 to 30 litres is usually enough. It should have padded shoulder straps, a chest strap, a hip belt, a pocket for water and a rain cover. For overnight trips, a pack of 40 to 60 litres is more common, and longer treks need more. The right fit matters more than the brand: try the pack on in a shop with weight inside, and adjust the torso length and straps. A well-fitted pack carries most of the weight on your hips, not your shoulders. Pack the heaviest items close to your back and in the middle, and keep frequently used items, such as snacks, a rain jacket and a map, in easy-to-reach pockets.
Clothing and Layers
Layering is the key to comfort. The three-layer system lets you adjust to changing weather.
- Base layer: a moisture-wicking top made of merino wool or synthetic fabric. Avoid cotton, which stays wet and cold.
- Mid-layer: a fleece or light insulated jacket for warmth.
- Outer layer: a waterproof and windproof jacket, plus waterproof trousers in wet climates.
- Bottoms: quick-dry hiking trousers or shorts, with leggings or thermals if it is cold.
- Accessories: a sun hat, a warm hat, gloves and a buff or scarf.
- Spare clothes: a dry top and socks in a waterproof bag.
Dress so that you are slightly cool when you start walking, because you will warm up in a few minutes. Take off or add layers before you get too hot or too cold, because sweat chills you quickly when you stop.
Footwear and Socks
Your feet carry you, so choose footwear carefully. Trail runners are light and comfortable on well-made paths, while hiking boots give more ankle support and protection on rough, rocky or muddy trails and when carrying a heavy pack. Whatever you choose, make sure they fit with hiking socks and have enough space for your toes on descents. Break them in before a long hike, never wear brand-new shoes on a big day. Wear merino or synthetic socks that wick moisture, and pack a spare pair. Carry blister plasters, and treat hot spots early before they become blisters. Gaiters help keep out stones and mud.
Food and Water
A general rule is to drink about half a litre of water per hour of moderate hiking, more in heat, and to carry a little extra. For long hikes, plan water sources and bring a filter, purification tablets or a small stove to treat stream water. Eat small snacks regularly instead of waiting until you are hungry. Good trail foods include nuts, dried fruit, energy bars, cheese, sandwiches, tortillas and chocolate. Bring salty snacks on hot days, and a hot drink in a flask for cold days. Pack your rubbish and leave nothing behind, including fruit peels, which are not natural in most places.
Navigation and Safety
Do not rely only on your phone. Batteries drain quickly in the cold, and signal disappears in valleys. Download offline maps, carry a paper map and a compass if you know how to use them, and check the route before you leave. Tell someone where you are going and when you expect to return. Check the weather forecast on the morning of the hike and be ready to turn back if it changes. Know the emergency number for the area, and consider a personal locator beacon or satellite messenger for remote trails. Carry a whistle, and follow the rule of three blasts for help.
Extra Gear for Overnight Treks
- A tent or tarp, a sleeping bag suited to the lowest expected temperature and a sleeping mat
- A lightweight stove, fuel, a pot and a spoon
- Food for each day, with a spare day of emergency food
- A water filter or purification tablets, and a collapsible water container
- Toiletries, a small trowel for waste and biodegradable soap
- A camp towel, spare clothing and camp shoes
- A bear canister or hanging bag where wildlife is a risk
- Permits and reservations for huts and campsites, which are required on many popular routes
Many mountain areas have huts or refuges that provide beds and meals, which reduces the weight you carry. Book them well in advance in the high season.
Adapting to the Weather
Hot Weather
Carry extra water, wear light-coloured, breathable clothing, a wide-brimmed hat and use electrolytes. Start early and rest in the shade during the middle of the day.
Cold Weather
Add insulation, a warm hat, gloves, a thermos and spare batteries kept close to your body. Take more food and be careful of ice. Know the signs of hypothermia, such as shivering, confusion and slurred speech.
Rain and Wind
Waterproof clothing, a pack cover and dry bags for electronics are essential. Mountain weather can change quickly, so pack for the worst even if the morning looks clear.
High Altitude
Spend a day or two acclimatising, drink plenty of water and walk slowly. Recognise symptoms of altitude sickness such as headache, nausea and dizziness, and descend if they get worse.
Trail Etiquette and Leave No Trace
Good packing includes a few habits that protect the places you love. Stay on marked paths to prevent erosion, give way to uphill walkers, greet other hikers and keep noise low so that you and others can hear wildlife. Camp only in permitted places, keep at least 60 metres from water sources when you wash or use the toilet, and bury waste in a small hole about 15 centimetres deep if there are no toilets, or carry it out where rules require. Do not feed animals, take rocks, plants or souvenirs, and leave gates as you found them. Respect closures for nesting or lambing seasons, such as those on the Roys Peak Track.
Quick Lists by Trip Length
Short Day Hike (2 to 4 hours)
Water, snacks, a light jacket, sun protection, a small first aid kit, a phone with offline maps and a power bank.
Full Day Hike (5 to 9 hours)
All of the above plus extra food and water, a warm layer, a rain jacket, a head torch, a map and compass and a lightweight emergency shelter.
Multi-Day Trek
Full day kit plus a sleeping system, shelter, a stove and fuel, food for all days, a water filter, camp clothes and a repair kit.
Keeping the Weight Down
Keeping the Weight Down
A heavy pack slows you down and makes every hill harder. Weigh your gear at home, and cut anything you have not used on previous trips. Choose multi-use items, such as a buff that works as a hat and a scarf, and share group gear such as stoves and tents. Repackage food in lightweight bags, and avoid taking full-size bottles of toiletries. As a rule of thumb, your pack should weigh no more than about 10 to 15 per cent of your body weight for day hikes and around 20 per cent for multi-day trips if you are in good shape.
FAQ
What is the most important item for a day hike?
Enough water, appropriate footwear and a warm and waterproof layer. These three prevent most problems.
Are hiking poles worth it?
For long descents and heavy packs, yes. They reduce stress on your knees and help with balance.
How do I prevent blisters?
Wear well-fitting shoes with moisture-wicking socks, keep your feet dry and stop to treat hot spots at once.
Do I need a guide?
Not for well-marked trails, but a guide is wise on glaciers, high mountains or remote routes.
What should I do if the weather turns bad?
Turn back, descend to a safer area, put on extra layers and stay together. Do not take risks to complete the route.
For trail-specific ideas, read our guides to the Fitz Roy hike, the Dolomites hikes and the Hooker Valley Track.
