Long-Distance Hiking for Beginners [Ultimate Guide] (2024)

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If you’re reading this cornerstone article, it’s because you’re interested in thru-hiking and trekking (insightful, isn’t it?).

Perhaps you’ve been a day hiker for many years and want to embark on bigger adventures.

Or you’re a complete beginner and want to get started but don’t know where to start.

Maybe you are already a hiker having practiced several treks for several days but you wish to refresh your basics or improve your practice.

No matter where you are today, I am convinced that this article will be very useful and provide you with many answers.

A little vocabulary so that we speak the same language.


To start, let’s talk about some vocabulary specific to hiking so that you can find your way around.

When we talk about hiking, we often talk about walking for several hours a day (from 2/3h to a full day).

When we talk about trekking or long-distance hiking or thru-hiking or itinerant hiking, we then refer to multi-day hikes, long-distance trails.

These can be practiced in full autonomy, i.e. by managing one’s own food and sleeping in tents (in bivouacs), or by sleeping and eating in stage huts when there are any.

The Appalachian Trail, Pacific Crest Trail, Colorado Trail in the USA, or the E-Paths in Europe are some of the well-known long-distance trails.

What you need to understand to be well prepared for a long-distance hike

Now that you know that, you probably have a lot of questions running through your head that are blocking you from embarking on your own adventure.

That’s probably what brought you to this article.

I’m going to answer each of your questions, one by one, and maybe I’ll even get you to ask yourself lots of other questions you hadn’t thought of.

But don’t worry, you’ll be fine.

So what are all the points to check in order to be able to start your first trekking with serenity?

1. Know your level and identify a suitable trail.
2. Thoroughly study the trail once it has been chosen (start/finish, elevation, water/food supplying points, stages, where to sleep, weather, technical characteristics, etc.).
3. Physical preparation.
4. Choose your equipment and clothing carefully and test them several times over short periods of time before starting your trek.
5. Know how to fill your backpack correctly so you don’t break your back;
6. Manage the best way possible your diet and hydration throughout your trek;
7. Organize your first aid kit in case of problems;
8. ..

Are you already discouraged by all these things to take care of?

Don’t panic, I am going to tackle all these points here and at the end, you will have all the cards in hand to prepare your first long-distance hike in total autonomy.

The benefits of hiking

Beyond the pleasure of walking in wonderful natural landscapes, did you know that hiking has many benefits for the body and mind?

1. It clears the airways.
2. It maintains the musculature, the bone, and joint system: it provides a deep muscular strengthening of the whole body, therefore helps to fight against obesity and it is excellent for the bone system.
3. It fortifies the brain: it favors the maintenance and/or restoration of cognitive functions such as concentration and memory. It also improves creativity.
4. It awakens the senses.
5. It develops and reinforces self-confidence.
6. And much more!

If you weren’t yet 100% convinced by all the benefits of hiking, now it should be good, right?

When you want to start hiking and especially trekking, it’s not always easy to know how to go about it.

The first step before embarking on your adventure is to prepare yourself physically and mentally.

Planning and preparation should be seen as an investment. The harder you put into getting organized from the start, the more pleasure you will have on the trails.

That’s why I am going to talk about the steps to follow to plan your trek properly.

Steps to prepare a long-distance hike

Step 1: Choose your route

The key step on which all your preparation will be based: choosing your trail.

The choice of your trek will be decisive to make your adventure a memorable experience or your worst nightmare that will disgust you for life.

I agree it’s not easy to choose among all the options available.

Some will prefer to go slowly, starting with an easy, short (1 night) and close to home. Then progress gradually with a two or three-day hike, and or increase the difference in altitude. Etc.

Others will throw themselves directly onto a week-long technical trail.

Everyone has his own technique.

No matter which one you choose, do it according to you, your abilities, your desires, and your motivation above all.

Be realistic and not too ambitious for your first trek.

Questions to ask yourself when choosing the best trail for you:

1. How much time do I have available?

If your time is limited, take into account the fact that you need to plan the time to get to the start of your trek and then return home.

2. What is the maximum amount of time I am willing to walk for the first time?

Are you physically and mentally fit to walk for several hours at a time for 4 days, a week, or more?

Rely on your abilities and choose less ambitious goals, in the beginning, to better learn your limits and increase the duration next time.

3. Which environment and landscapes am I interested in?

Mountains, high peaks, forests, deserts, lakes, coasts near the sea or the ocean, isolated from the world, not too far from villages and towns?

The climate of these different environments may also play a role in your choice.

Sometimes we feel more comfortable at certain temperatures than at others.

To begin, I would suggest choosing a trail that is not too isolated to test your abilities without too much stress.

4. What level of difficulty am I able to overcome?

Depending on your current physical level and your mental strength, you will be able to go on hikes that are more or less difficult, with more or less positive or negative gradients (ascents and descents), with steep technical paths, with ladders or chains, or simply an easy trail.

It is therefore necessary to know yourself well.

5. Alone or with others?

For your first long trek, rather go with someone or a few people.

It will be less hard psychologically, more motivating, less risky in case of trouble and it will allow you to divide the load of different gears among your friends (so less weight to carry!).

Avoid large groups, it is less pleasant. And also avoid leaving with the children (if too young) and the dog for the first time.

You need to concentrate on your preparation. Later on, you will have plenty of opportunities to take your children and pets with you without any problems.

If, in the end, you decide to go alone, read this guide: Women Hiking Alone. Why and How you Should Do it?

Tips for finding the ideal destination

1. Choose a well-known and well-used trail


Of course, it is always more pleasant to hike without anyone on the trails. However, for a first trek, it is preferable to have hikers nearby who can help you in case of difficulties.

2. Ask other experienced hikers for advice on forums or Facebook groups.


Here are some great hiking forums :

• TrailGroove (USA)
• Reddit (Extensive list of hiking communities)
• Bushwalk Australia
• WalkHighlands (Scotland)

There is no lack of Facebook groups either, I recommend these two I know well:

• Trail Life USA
• All Women All Trails (Yes a woman group, but not only!)

3. Take into account the season

If 
this is your first trek, we recommend that you leave in spring, summer, or autumn. Winter is more technical and requires more preparation and skills.

Once you have chosen your destination, be sure to check the recommended seasons for this trail and monitor the weather the week before you leave.

This will prevent you from getting into dangerous situations (torrential rain, rising water, mud, falling trees, snow still present, avalanches, etc.).

Resources for route ideas:

• Worlds best hiking routes (20 Best Hiking & Trekking Holidays Routes in the world)
• AllTrails (Best trails in the United States of America)
• TrailFinder (trails in Vermont and New Hampshire)
• 50 Best Hikes in Europe (Single & Multi-day Trails)
• The Adventure People (Offers a huge range of trekking tours, and they organize everything!)

You could also read some blogs written by real hikers (mine of course, but there are some more good ones out there!). My favorite is Paul Magnanti‘s blog, a.k.a. Paul Mags, a veteran thru-hiker, where you can find some precious information on how to plan your hike.

Step 2: Study all the aspects of the trail

That’s it, you found your trek. Now you have to prepare your trail stages.

For that, you need the topographic guide of this hike if there is one (book detailing the trails) and/or the topographic map that you will study in detail (USGS map for example).

Here are some sites that can help you:

• Gaia GPS
• National Geographic Maps
• Outdoor Active

To build your itinerary, here are the 3 points to take into account:

1. Campsites, huts, or refuges: find out precisely where you will be able to sleep at each stage and find out about the legislation of the bivouac in the state or country where you are going (sometimes it is forbidden to camp under certain altitudes, forbidden at all or in a campsite obligatorily).
2. Water source: the sinews of war! Locate all the areas to refill your water supply: reliable river, lake, village… You must never run out of water!
3. Terrain: the map (paper or digital) allows you to know the elevation changes you will have to climb or descend and thus deduce how far you or your group will be able to go each day. You will also know where the beautiful viewpoints will be, the moments to take a break, etc.

All the things you need to know about your route:

• Starting and finishing point: not all trails are loops;
• Positive and negative gradient;
• Total distance;
• Recommended time of the year + weather.

Step 3: Come up with a physical training plan for yourself.

Well, that’s not all but now you will have to prepare yourself physically, right?

Because in addition to walking for a long time on physically challenging trails, you’re going to carry a 22 to 33 lbs, at least, (10 to 15kg) backpack.

Add to this, a good torrential rain, destabilizing gust winds, or a stifling heatwave, and your hike can quickly become a nightmare if you’re lacking physical condition.

How to prepare yourself physically?

The best solution is… to walk! There is nothing better to be physically ready than to train by walking every day (walking or cycling, taking the stairs).

Then do short hikes of a few hours, increasing the level of difficulty and duration.

Add your backpack to your workouts with the weight you will have when the day comes.

The physical preparation will depend above all on your current physical fitness.

The further away you go, the more training time you will need.

So don’t start 2 weeks before your departure! Rather, start several months in advance.

A long-distance trek requires:

1. Endurance (to last).
2. Cardio (so you don’t lose your breath at the slightest little climb).
3. Muscular strengthening (to be able to carry a heavy bag on your back continuously).

Choosing the right gear for a thru-hike

My dad bought me my first pair of hiking boots when I was 14 years old, the Dachstein leather mountain boots with red laces, a classic at that time. He bought them several sizes bigger so I would keep them for a few years. And so I did!

But when I needed to buy new ones for my first trek as an adult, I still remember my chaotic beginnings.

I didn’t know what to make of all the shoe models.

Why one pair more than the other?

What to look out for?

Which brand?

Am I really comfortable in these boots?

How am I supposed to feel in it??…

I had spent hours in a specialized store, trying on every pair and watching the parade of salespersons in the store, one after the other trying to give me advice.

When you start hiking, you can quickly find yourself completely lost in front of the multitude of choices and the technical aspects of each piece of gear that you have to take into account but that you don’t know.

For a good start, we will see together the basic equipment that you absolutely need for long-distance hiking.

Be aware that there are no definite rules for choosing the right gear. It depends on everyone’s preferences and especially on the trail you are going to do (climate, duration, etc.).

Recommendation #1:

Take your time before choosing:

• try the gears in the store (even if you will buy it later online!),
• compare them with each other,
• put weights in the backpacks in the store to test them loaded,
• get into the tents on display in the store,
• walk up and down in the alleys of the shop with the shoes you are testing,
• weigh the different kitchen sets and compare their practicality, etc.

Look at the reviews and recommendations of other experienced hikers online.

Recommendation #2:

Always think about the weight of each piece of gear and clothing.

The weight of your backpack loaded on your shoulders will be your worst enemy on the trails if it is too heavy.

Take into account the weight of each product and choose it as light as possible.

You will also see that the lighter the gear is, the more expensive it will be.

It’s up to you to find the right price/weight compromise you’re willing to make.

Basic trekking equipment

Backpack

The gear without which you won’t get very far. Choose its capacity (liters) according to your hike.

Based on its duration, if you will be in total autonomy (bivouac and food) or with nights in a refuge, you will not need the same quantity of things in your pack.

To give you an idea:

• Trek from 4 to 7 days with nights in refuges: a backpack from 30 to 40 l (in total autonomy: 50 to 65 l);
• Trek in total autonomy of more than a week: 70 to 80 l.

My recommendation for MEN long-distance hiking backpack:

Osprey Atmos AG 50 Men’s Backpacking Backpack

My recommendation for WOMEN long-distance hiking backpack:

Osprey Aura AG 50 Women’s Backpacking Backpack

Sleeping bag

The choice is not always easy and will depend especially on the climate and altitude of your trek but also on how much you are sensitive to cold.

The key points to make the right choice :

1. Comfort temperature: focus on the comfort temperature indicated on the sleeping bag (not the limit or extreme temperature!).

The general idea is as follows:

• Trekking in cold weather: comfort temperature =< to 32°F (0°C);
• Trekking
in a temperate climate: comfort temperature of 50°F (10°C);
• Trekking in a
warm climate: comfort temperature >= to 68°F (20°C);
• Trekking in the
plain in spring: comfort temperature to 50°F (+10°C), and a lower limit temperature of 43°F (+6°C) will be sufficient.

2. The weight: the lighter the better, but the higher the price.
3. The filling: down or synthetic? Down feather sleeping bags are more insulating, often more compact and lighter but also more expensive.

Their disadvantage: they are not water-resistant and lose their thermal capacity with too much humidity.

Synthetic bags are more affordable, have a faster drying time but a slightly shorter lifespan.

4. Compressed volume: the more compact the sleeping bag, the less space it will take up in your backpack, a not insignificant asset but one that comes at a price.
5. The shape: mummy or rectangular sleeping bag?

• The rectangular sleeping bag/blanket: ideal for camping. Not recommended for a long hike.
• The mummy sleeping bag: the ideal choice for thermal optimization. Ideal in bivouac.

Additional resource: >> How to Choose the Best Backpacking Sleeping Bag – 12 Important Tips to Make it Easy

My recommendation for MEN ultralight sleeping bag:

Osprey Atmos AG 50 Men’s Backpacking Backpack

My recommendation for WOMEN ultralight sleeping bag:

Osprey Aura AG 50 Women’s Backpacking Backpack

Liner

A liner prevents the sleeping bag from getting dirty on the inside and provides extra warmth.

For hikers who sleep in refuges, it is strongly recommended or even mandatory to have one for the dorms.

My recommendation for a backpacking sleeping bag liner:

Cocoon MummyLiner – Coolmax

Tent

For bivouacs, in most cases, a three-season tent will do the trick but will not be enough in cases of storms, heavy snow, extreme cold, etc.

Choose the number of persons according to your preferences and the number of people you will be.

It can sometimes be useful to provide an extra place to put the backpack sheltered.

Think lightness and ease to setup.

Additional resource: >> How to Choose the Best Backpacking Tent for Your Next Hike?

My recommendation for an ultralight backpacking tent:

Big Agnes Copper Spur HV UL

Sleeping pad

Indispensable to insulate you from the ground in camp and to avoid getting cold (even in hot weather because the heat of your body is transferred to the ground).

A backpacking pad must bring you comfort and thermal insulation.

What you will have to take into account in your choice:

• weight,
• space taken in your backpack,
• type of material,
• inflatable or not,
• comfort,
• thickness,
• and R-Value.

This R-Value corresponds to the measurement of the thermal resistance of the mattress.

The higher it is, the better the thermal insulation.

The values vary between 2-3 and 8 or more.

A good 3 seasons hiking pad will be around 2-3.

Additional resource: >> Backpacking Sleeping Pads: Our Advice on How to Buy

My recommendation for an ultralight backpacking sleeping pad:

Last update on 2024-03-09 / Affiliate links / Images from Amazon Product Advertising API

Stove

Eating well is important when hiking and what better way to regain strength than a hot meal!

You have 3 types of stoves: gas, wood, fuel, or alcohol.

1. Gas stove: the most common among hikers.

Composed of a disposable gas canister that you screw or clip onto a burner.

ADVANTAGE :

• Light and compact;
• Easy to use;
• Performance and heating speed;
• Precise flame intensity adjustment.

DISADVANTAGES :

• Bulky canisters (and to be carried around even when empty until you can throw them away in the recyclable garbage can) ;
• Gas canisters are prohibited in aircraft (as hand carried AND luggage compartment) ;
• Difficult to figure out the remaining gas ;
• The gas canisters are disposable so not really environmentally friendly… (don’t throw them away in nature !) ;
• Difficult sometimes to find the right canister abroad ;
• Loss of efficiency in very cold weather.

My recommendation for an ultralight backpacking gas stove:

Last update on 2024-03-09 / Affiliate links / Images from Amazon Product Advertising API

2. Wood stove: ecological, economical, and light.

You just need small wood that you can easily find in a wooded area.

In addition, it is possible to use firelighters.

ADVANTAGE :

• Ecological! No disposable empty canister, only natural and free fuel that leaves no trace after complete combustion;
• No need to carry fuel in the bag or to provide a reserve for long treks;
• Very efficient;
• Some models are extremely small and light;
• Does not cost anything in fuel.

DISADVANTAGES :

• Requires trekking in a wooded area;
• Requires a bit of lighting technique if the wood is wet;
• Blackens the cooking pot but it is easily washable afterward.

My recommendation for an ultralight backpacking wood stove:

Last update on 2024-03-09 / Affiliate links / Images from Amazon Product Advertising API

3. Multi-fuel stove: little known to the general public, used mainly in expeditions by trekkers and mountaineers.

Operates with liquid fuel (unleaded gasoline, white gasoline, diesel, kerosene, alcohol) pressurized and sprayed.

ADVANTAGE :

• Fuel found everywhere in the world;
• Inexpensive to use compared to gas;
• Very good performance even at low temperatures;
• Easy to predict the quantities of fuel needed.

DISADVANTAGES :

• Stove more expensive to purchase;
• More complex to use than other systems;
• Requires regular maintenance.

Personally, I have a strong preference for wood stoves for their ecological aspect and how they can be very compact and lightweight.

Always be careful when using a stove in natural areas. Inattention, a wind blow, and an accident/fire can happen quickly.

Additional resource: >> Best Backpacking Stoves of 2020 – Buying Guide

My recommendation for an ultralight backpacking multi-fuel stove:

Last update on 2024-03-09 / Affiliate links / Images from Amazon Product Advertising API

Cookware

Your choice will depend on the number of people in your group and the type of food you plan to cook.

The simplest and most common trekking food is freeze-dried meals that you simply cook in a pot of hot water.

To prepare more advanced meals, a pan will certainly be convenient but adds weight and volume.

It’s up to you.

My recommendation for ultralight backpacking cookware:

TOAKS Titanium 1100ml Pot with Pan

Water filtration system or purifying tablets

Even if the water source may come from high mountains or appears clear and pure, it is always preferable to purify it to make it completely safe and to avoid worries that could make your trek unbearable.

For this, you have the choice between :

• Filter flasks and bottles that remove protozoa, bacteria, viruses, and some heavy metals (recommended: Water-to-Go; Lifestraw and Katadyn);
• Hand pump water filter that can be attached to a bottle or a water bag (recommended: Katadyn Vario)
• A filter straw that works on the same principle as a water bottle except that you drink directly from the water source (recommended: Lifestraw);
• A water purifier such as Steripen from Katadyn; 

• Purifying tablets to put in your water bottle like Katadyn Micropur.

Additional resource: >>

My recommendation for ultralight backpacking water filtration system:

Sawyer Products Squeeze Water Filtration System

My recommendation for ultralight backpacking chemical water treatment:

Potable Aqua Chlorine Dioxide Water Purification Tablets

Navigation gear and maps

Navigation is a point not to be ignored if you don’t want to get lost on the trails.

At the very least, you will need a detailed topographical map of the area where you are going and a compass.

For popular treks, especially in the USA and Europe, you can also find Topographic Map Guides, in paper book format, ultra-detailed that are always useful to have to better prepare your trail (Appalachian Trail).

To avoid inconvenience in case of rain, you can protect your map in a waterproof zippered bag like this one for example.

You also have more advanced accessories such as GPS or altimeters, but you still need to be able to manage with a map in case your electronics fail due to battery or satellite problems.

Additional resource: >> Best Handheld Hiking GPS of 2020 [Ultimate Buying Guide]

My recommendation for hiking GPS:

Last update on 2024-03-09 / Affiliate links / Images from Amazon Product Advertising API

Headlamp

It will be incredibly useful at night at your camps and even in a refuge. Remember to bring spare batteries just in case. I personally use the Petzl and Black Diamond.

My recommendation for backpacking headlamp:

Last update on 2024-03-09 / Affiliate links / Images from Amazon Product Advertising API

And to complete this list of trekking basics here is a complementary list of highly recommended equipment:

1. Trekking poles (to relieve your knees on the way down and to help you on the way up)
2. Swiss Army Knife
3. Hydration bladder with tube (very practical to drink more regularly)
4. Rain protection for your backpack (if not included)
5. Toiletry bag
6. Microfiber towel
7. Protective plastic bags (freezer type with zipper)
8. Survival blanket
9. Spare laces
10. Lighter
11. Thread and needle
12. An electrical outlet adapter (if abroad)

Choosing the right hiking clothing and footwear

Here I will talk about the choice of clothes to take with you and hiking shoes.

As above with the gear, I will give you advice but there is no rule set in stone.

Once again, the choice will depend on your preferences, your physical characteristics, and the hike you are going to do.

Taking your time in your choices to select the right clothing for your trek will allow you to be ready to face any weather. The trail will be all the more pleasant.

3 selection criteria :

1. Lightness
2. Functionality
3. Easy to wear.

Learn and understand the three-layer system :

1. Layer n°1, the transfer layer ;
2. Layer n°2, the heating layer ;
3. Layer n°3, the protective layer.

Let’s discover together the essentials to wear on the trails.

Basic trekking clothing

Boots and Shoes

Hiking boots and shoes must offer comfort, good support, and be adapted to the terrain.

For a walk or a short hike on slightly uneven terrain with no weight on your back, low or mid-cut hiking shoes that are flexible and light will be fine.

For trekking or hiking in the mountains, it will be recommended adapted boots, high-cut for good support of the foot, with a sole with good grip but still flexible and with protection in front (a stone guard).

Lightweight, with low-cut shoes suitable for mountain, will attract those who like fast and active hiking.

For the approach walking, you will need specific shoes with rubber soles that will grip the rocks. But you may not be there yet, are you?

Additional resource: >> 10 Best Hiking Boots and Shoes of 2020 – Men and Women Models

My recommendation for MEN Hiking boots:

Salomon Men’s Quest 4d 3 GTX Backpacking

My recommendation for WOMEN Hiking boots:

Salomon Women’s Quest 4d 3 GTX Backpacking

Socks

Socks are going to be as important as shoes and choosing the right socks can save you a lot of trouble.

Take into account the outside temperature of where you are going to hike and the intensity of the planned trail (high intensity for a long hike with a loaded backpack on your back and steep incline).

Favor socks with reinforcements on the heel and toes, with good support so they don’t slip and in which you feel comfortable.

Merino wool socks will bring warmth but are not very breathable. This wool is antibacterial, which is a plus to limit odors on long hikes.

Socks containing polyester, acrylic, or synthetic fibers such as nylon will provide breathability and wick away perspiration.

For a good compromise between warmth and breathability, you can find socks combining wool and synthetic fibers.

Avoid cotton socks, which absorb moisture and do not wick it away.

My recommendation for MEN Hiking Socks:

Darn Tough Boot Cushion Sock – Men’s

My recommendation for WOMEN Hiking Socks:

Darn Tough Boot Cushion Sock – Women’s

Hiking pants or shorts

Many choices are possible, pants, shorts, unzippable pants to become shorts, leggings.

Some hikers are more comfortable in one type than the other and vice versa.

In the summer on open terrain, a short is a very good option or leggings that are comfortable, ventilate well and protect more from the sun.

In cooler weather, the pants will be your friend.

And for days that are cool at the beginning and end of the day and hot in the middle, the zip-off convertible pants will be your best ally.

The ideal pants for trekking should be light, made of a quick-drying fabric (forget jeans!) and have some elasticity for more freedom of movement.

In rainy weather, it can be interesting to have waterproof rain pants. It will be moreover windproof.

My recommendation for MEN Hiking Pants:

Outdoor Research Men’s Ferrosi Pants

My recommendation for WOMEN Hiking Pants:

The North Face Women’s Aphrodite 2.0 Pant

Hiking Shirt

There are many options. Lightweight t-shirt, thermal t-shirt, hiking shirt, short or long sleeves. There is no right or wrong choice, it depends on you and the climate.

Avoid cotton again. Merino wool will be your best choice for long hikes, especially since bad smells don’t settle as quickly as with synthetics.

Synthetics are still interesting because they are often cheaper, moisture-wicking, and dry quickly.

My recommendation for MEN Hiking Shirt:

Icebreaker Merino Men’s Tech Lite

My recommendation for WOMEN Hiking Shirt:

Outdoor Research Women’s Ignitor S/S Tee

Underwear

We don’t think about it but it is also important to choose your underwear well.

In fact, the ones you are used to wearing every day will not necessarily be pleasant and suitable for a long hike.

For panties and briefs, avoid cotton which retains moisture and is slow to dry. Prefers synthetic materials or wool.

For women, a sports bra is recommended to be more comfortable in movement and for quicker drying in general.

My recommendation for MEN Hiking Underwear:

Smartwool Men’s Merino 150 Boxer Brief

My recommendation for WOMEN Hiking Underwear:

ExOfficio Women’s Give-n-go Sport Mesh Bikini Brief

The 3-layer system:

There is no need to look like the Michelin Tire Man to keep warm on a hike, 3 adapted layers are enough.

The 3-layer principle is a technique used by a large number of outdoor enthusiasts.

It is a method that is easy to understand and to adopt, which is essential to dress optimally and adapt to all weather conditions.

The purpose of the 3-layer system is to use a minimum of clothing for maximum efficiency.

What we are looking for is to be at a comfortable temperature in all circ*mstances (during the effort and during breaks).

• The first layer, the base or transfer layer

This layer is the one against your skin, it’s the basic t-shirt and underwear. It allows you to evacuate perspiration and stay dry.

Here you need a thermal base, which is also called a technical t-shirt, which preferably fits your body.

Especially not in cotton again! You’re starting to understand that you should avoid this material altogether when hiking, right?

• The second layer, the warmth or insulating layer

This layer is the insulating layer that should keep you warm.

It must also allow perspiration to evacuate to the outside.

A fleece is good as a second layer for example. Light in weight, fast-drying, and available for different levels of warmth desired.

It can also be a softshell jacket.

• The third layer, the protective layer

This last layer is there to protect you from external elements (wind, rain, snow, etc.).

It must allow moisture to escape from the body without letting outside moisture through. It is often a jacket or a raincoat.

My recommendation for MEN Hiking Jacket:

Arc’teryx Gamma LT Hoody Men’s

My recommendation for WOMEN Hiking Jacket:

Outdoor Research Women’s Ferrosi Hooded Jacket

With all this, you should be ready for your trek clothingly speaking!

Now that you have a clearer idea of what to take with you on a trek, you’ll need to know how to organize it all in your backpack.

And yes, it is very important to fill your backpack strategically so that you don’t hurt your back and suffer during your trek.

But also to avoid getting unbalanced during the hike and risking falling, sprains, strains, etc.

Let’s go!

How to fill your long-distance hiking backpack properly?

To begin, when you pack your backpack, spread out all your stuff in front of you on your bed, the ground, a table, it doesn’t matter but spread it all out!

This way, you can easily make an inventory of your gear and be sure you haven’t forgotten anything.

The lightness:

The lighter your packed backpack is, the better you will feel on the trails. Trust me!

Forget all the superfluous, the “just in case” stuff, and stick to what you really need!

Balancing – 6 steps to fill your backpack and balance it properly

The center of gravity of your bag should always be at the level of your back.

To do this, put the heaviest items towards the middle of your back and closest to your body. This way your pelvis will support the load and your backpack will not pull backward.

Organize yourself to keep the things you use most often within reach in your backpack pockets for example.

1. The top pocket of the backpack:

Put the first necessities such as a first aid kit, knife, or your fragile objects in it.

You can also put your rain gear in it, quickly accessible in case of need.

2. At the bottom of the backpack:

Put light items such as a sleeping bag, a jacket, etc. in the bottom of the bag.

3. Inside, above the bottom of the backpack and along the back:

Put the heaviest elements of your hiking gear (tent, food, stove, cooking gear…).

For the tent, the ideal is to separate the different elements to better distribute them in your bag. Or if you will be using a two-person tent, you can split the weight by sharing different parts with your hiking buddy.

If you use a hydration bladder, you will slide it along the back. Most hiking backpacks often have a special pocket provided.

4. The upper part of the backpack:

You can put your clothes on top of the heavy elements.

The trick is to use storage pockets like these or mesh bags like these that allow you to keep everything neat and tidy in your bag.

It’s the best and it adds almost no weight!

Put your rain gear on top of all that if there is no room in the top pocket.

5. Outside side pockets:

Your essential accessories for the day (energy bars, snacks, topo map, sun cream, sunglasses…). Your water bottle(s) can stand upright on the sides.

Balance the weight so that it is always well distributed.

Under the backpack or on top of it (depending on the backpack) :

You can hang your hiking pad under your backpack with straps or drawstrings provided.

You can also consider hanging your tent this way to save space in the backpack.

Once your backpack is full, remember to set it up properly on your back.

Adjust the shoulder straps, the stabilizer straps (or load-lifting straps), the waist belt.

Your pack should fit your hips and back for optimal comfort.

If you are hiking with other people, the best thing to do is to divide the equipment so that everyone carries about the same weight.

You are now ready for your hike!

Hey no, wait!

I haven’t yet talked about food and hydration management during a trek.

That’s the next subject.

So far, we have talked about gear, itinerary, physical preparation, but there is still one important point to be addressed.

The one without which you won’t be able to get very far on your hike.

The one that will comfort you when showing signs of weakness.

The one that will bring you the fuel you need to climb mountains, cross deserts, walk for days.

We are talking about food and water, of course!

And yes, no matter how long and difficult the trek, the weather conditions, the gear, you will need to eat and drink to have enough energy to move forward.

But beware, you are not going to eat the same way you do every day.

For a simple day’s hike, it’s not very complicated. A few energy bars, nuts, and dried fruit, and possibly a light picnic.

For a longer hike, you will have to prepare your meals in more detail so that they are nutritious, nourishing, and tasty (it’s always better!) so that you will always have energy and a cheerful spirit.

And all this while keeping in mind the weight and space constraints for the backpack.

And then again, what could be more comforting at the end of a long day’s hike than a nice hot meal?

Additional resource: >> 5 Golden Rules That Will Teach You How To Pack a Hiking Backpack For Long Trek

Here are the keys to preparing your trekking meals

1. Weight


The sinews of war! Avoid bulky and heavy foods such as cans.

2. Nutritional values


Choose foods with high nutritional value. Avoid those that are too low in energy content because they will not give you anything effective to sustain the effort over time.

3. Preservation

Avoid perishable and fragile foods. For the beginning of the trek, it can be done but then favor foods that keep a long time and that are not easily damaged, crushed or rotten in your backpack.

4. Nice taste

It is better for the spirit to eat tasty meals than bland, tasteless things. And the spirit, it is necessary to pamper it during long treks!

5. Easy to prepare

Exhausted after a hard day’s walk, you won’t have the strength to go into a gourmet kitchen.

You won’t have the utensils and space for that either anyway. So stick to simple meals that are easy to cook.

6. Anticipation and preparation before departure 


Depending on your trek, you should check if you have any refreshment points during the trek or not (crossing villages with mini-markets, bakeries, restaurants or shelters offering meals or refreshments, or common break points found in popular thru-hike trails). This will allow you to plan the exact amount of food you need to bring in your backpack from the start.

Additional resource: >> What to Eat When Hiking? 4 Rules for Backpacking Food

Types of packaging:

• Freeze-dried dishes

These are dishes that have already been cooked and cold-dried. You only need to rehydrate and reheat them to eat them.

These are ideal when you need a lot of food stock for your trek. It’s light, it takes up very little space and you have a multitude of dishes and flavors.

The disadvantages are that it is a lot of waste and the price goes up quickly per meal.

• Dried food

Dried fruits and vegetables, oilseeds, seeds (squash, sunflower, sesame), cereals and legumes (lentils, coral lentils, quinoa, rice, semolina, polenta, oat flakes, etc.). Well-seasoned, they are convenient for transportation and are lightweight. You can prepare meal portions in zip-lock freezer bags.

• Dehydrated foods

Dehydrated instant soups, for example, are convenient for having a hot dish/drink. The disadvantage of dehydrated products is that they lose flavor and nutritional quality.

Some suggestions for Backpacking Freeze-Dried Food:

Mountain House Chicken Teriyaki with Rice

Next Mile Meals – 6 Variety Pack

Outdoor Herbivore Backpacking Food Combo

Final thoughts:

By now, you should have all the information to be ready for your first long-distance hike.

If this is not the case, leave a message below to explain what is still blocking you.

But, as we all know, no matter how well you prepare your backpack, gear, food, clothing, etc., once on the trails, things don’t always go as planned.

Bad weather is coming down on you: heavy rain, a destabilizing wind, thick fog falling, unexpected snow, etc.

A hazard on a path that becomes an issue to solve (snow, a fallen tree, an overflowing stream, etc.).

Small indigestion during the trek.

A painful blister that appears on your foot.

So many situations that you couldn’t anticipate and that can quickly turn your trek into a nightmare.

Or at least that can break your spirit and drive you in dangerous situations if poorly controlled.

That’s why I wanted to finish this article by giving you some extra advice to live your trek well and be able to manage an unexpected situation.

How to live your trek well and manage an unexpected situation?

• Notify a trusted person of your trek

It is important to tell someone you know about your trek by indicating the precise itinerary of your trail, the dates and times you plan to walk, the stages, how many you will be.

In case of an accident, the rescue team will more easily know where to look and respond quickly.

• Prepare a first aid kit

To
alleviate health and physical issues, prepare your first aid kit well in advance.

Provide dressings of all sizes for blisters and other sores.

Bandages, a small pair of scissors, a few medications for stomach aches, headaches, fever, that you have already used, a survival blanket, etc.

• Check your itinerary and the weather the night before

To avoid the unexpected, check each night the route that will be in front of you the next day and also the weather if you can.

Don’t venture out on the trails if the weather is very bad!

• Adaptation and safety

If you encounter an obstacle on the way, adapt yourself 
but above all don’t put yourself in unnecessary danger. Sometimes it is better to turn around and find another way than to risk an accident.

Allow yourself a few days of margin in your trek to be able to deal with unexpected events that would force you to slow down, take a break, let a storm pass, change a route that would lengthen your time, etc.

• Waste 
management

Leaves no traces except for your footsteps on the trails. All of your garbage must go with you to the next city/town or trash bin, all of it without exception. Take a garbage bag with you.

• Anticipate the unpredictable

In camps, pitch your tent at a reasonable distance from waterways in case of an unexpected flood (big storm, snowmelt).

And here we are finally at the end of this long-distance hike guide!

I sincerely hope that you have found it helpful for the preparation of your adventure!

I wish you lots of great adventures and fulfillment!