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Let me start off by busting a common misconception about hiking: you DO NOT need expensive gear or name brands for an incredible hiking experience!
If you’re thinking about hiking for the first time, or are fairly new at it, it can feel overwhelming thinking about what special gear or equipment you may need. But beyond just a few basic hiking essentials (which you probably already have at home), all you really need to do is pick the trail you want to hike and get out there.
I created this list of basic hiking essentials I never leave home without hoping to make it less intimidating for you to start hiking! In this guide, I list out the basic hiking supplies and equipment in my daypack that any beginner hiker will need for positive, comfortable and safe experience!
You'll need backpack large enough to hold your water, food and any lightweight clothing you may need. It doesn't have to be anything fancy - you can typically get away with a normal backpack. But if you’re wanting a more fitted and functional backpack, you can look into investing in a day pack.
There are day packs made specifically for hiking. They typically include hydration reservoirs (“bladders”), large water bottle pockets, and come in a variety of torso sizes and designs that fit your body for a more comfortable hike. A day pack with a capacity of 15 - 20 liters is sufficient for a short, simple hike.
Personally, I like to hike light...especially for hikes less than 3 miles. Because I only needed a bag large enough for water, snacks and my car keys, my larger day pack was overkill. So I recently purchased the REI Co-op Flash 18 after hearing many of my hiking friends rave about it's functionality. And I absolutely LOVE IT!
The REI Co-op Flash comes in two sizes: 18 liters and 22 liters. These extremely lightweight packs (only 9oz for the 18L bag) are compatible with hydration bladders and have a waist belt and straps for a comfortable fit.
If you're looking for a simple, light-weight, and affordable day pack to start off with, I recommend the REI Co-op Flash. It's perfect for those times when I'm on a short hike and want to carry less.
Longer hikes call for more water, food and gear, especially if you're expecting colder or rainier weather. For these hikes, you will want to bring a larger backpack with more capacity to fit all of your supplies.
For these heavier loads and longer treks, it’s even more important that your backpack is properly fitted and well-adjusted to your body, for a safe and comfortable hike.
Here is an in-depth backpack fitting guide to understanding how to:
After getting bit by the hiking bug in 2014, I decided it was time to invest in my first daypack. I wanted something large enough to carry my supplies and a hydration bladder, but was lightweight, comfortable, and provided sufficient support.
My Osprey Women’s Mira AG 18 hydration pack will always hold a special place in my heart, as it's my very first day pack. 7 years later, and it's still my go-to day pack! The Osprey Mira AG, an 18 liter pack, comfortably fits my body with it’s suspension frame design, while providing additional support for heavier loads with the padded waist belt, and load-lifting straps. The rain cover that comes with the pack has saved me quite a few times when I got caught hiking in rainstorms, especially in I was in Mount Rainier!
It looks like this pack is only sold in the 22 liter size as the Osprey Women's Mira AG 22 Hydration Pack...which is great! I did find my 18 liter pack to be a little too small when I was hiking in weather where I needed to bring extra layers or a rain jacket.
For a men’s version, my brother has been using the Osprey Talon 22 since 2016 and recommends it for day hikes.
Imagine how MISERABLE (and UNSAFE) your hike would be if you wore the wrong footwear.
But determining the right hiking shoes isn't about how expensive the shoe is or the name brand. It's more about understanding the terrain you'll be hiking in and what's most comfortable to you.
For smooth, flat, and easy terrain, running sneakers, trail running shoes, hiking sandals and low-cut hiking boots are sufficient.
On these types of trails, I'll typically hike in my Altra Lone Peak 4.5 trail running shoes, as they provide incredible traction and amazing comfort, without that feeling of bulkiness. In warmer weather or wetter trails, my Chaco ZX2 are my go-to hiking sandals. Not only do these sandals have great arch support, but they also have a ton of traction for hiking.
For rougher, more rugged terrain, you may need sturdier hiking boots to provide the support you need. If you need extra ankle support, opt for high-cut hiking boots.
The footwear you choose truly is personal to you. In the picture below, my husband is rocked those Merrell Men's Moab 2 hiking boots for our 9.1-mile hike along the Plain of Six Glaciers.
But for whatever reason, he decided to hike Half Dome in regular running sneakers (that's a traumatizing story for another time)!
Whatever you decide, make sure your shoes are broken-in, comfortable and provide enough traction. As you get more serious about hiking, you can invest in a solid pair of lightweight trail running shoes or durable hiking boots.
Avoid cotton socks for hiking. Cotton absorbs moisture and is slow to dry, potentially leading to blisters and stinky feet if you sweat.
Contrary to popular belief, you DON'T need any special or expensive clothing to go hiking! The only requirement I have for the clothes I wear on a hike is that they are comfortable and sturdy.
Believe it or not, 90% of my hiking clothes are from TJ Maxx! Personally, I prefer to wear athletic clothes on my hikes, like athletic tops paired with workout leggings and shorts.
However, there are a few key features I look for when picking out what I'm going to wear on a hike:
Don't forget to check the weather when choosing your hiking outfit to make sure you're wearing weather-appropriate clothing.
Hydration is key for keeping your body’s critical systems working efficiently, like regulating your body temperature and keeping your muscles from cramping.
A general rule for how much water to bring on a hike is 0.5 liters per hour for moderate hiking in mild temperatures.
The more intense the hike and the hotter it is, the more water you’ll require.
But don’t forget - bringing too much water can be heavy to carry! So it’s equally important not to overdo it and bring an excessive amount.
 3 Liter Osprey Hydraulics Reservoir |
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To make sure I bring enough water, I'll usually fill up my hydration bladder to put in my hiking backpack (and additional water bottles if I need more water). I particularly love hydration bladders because their sleek and functional design makes carrying and drinking water so much easier for my hike. Although I use the 3.0L Hydraulics Reservoir by Osprey, there are a various brands that offer hydration bladders in variety of sizes. You can find water bladders anywhere from 1.5L to 10L!
For shorter hikes (especially ones where I won't be carrying a hiking backpack), I'll carry a larger water bottle with me that has enough water for my hike.
Figure out your water sources before you start hiking. If there aren’t many places to refill your water stash, carry a little extra. You can even bring iodine tablets (lightweight, inexpensive) or a water purifier (heavier, more expensive) to treat/filter water from rivers, streams and other natural sources. But make sure these natural sources haven’t dried up if you’re hiking in hot weather! Call the park rangers ahead of time to confirm.
As you hike and burn off calories, you’ll need to replenish your energy. I try to bring along calorie (energy) dense snacks that are easy to pack, like:
For longer hikes, pack yourself a substantial lunch. Because they are easy to make and bring along, I like to pack a few peanut butter & jelly sandwiches or some tortillas and tuna packets. Sometimes, I’ll even bring along an avocado for some extra fats and protein.
Here are some of my favorite go-to, nutrient-rich snacks I bring on every hike.
Bring extra snacks or sandwiches in case your trip takes longer than expected. You’ll be prepared to have enough energy to complete the hike and minimize the risk of fatigue, dizziness and other issues that may compromise your health and safety.
Bring a map (or take a picture) of the trail you plan to hike.
Although you don’t go hiking with the intention of getting injured, it can happen. The best way to handle these situations is to prepare for them. Pack a simple first aid kit with:
Protect yourself from sun burns, heat exhaustion and fatigue, especially on longer hikes. Make sure to bring:
In case you get caught hiking after sunset, you’ll need a flashlight or headlamp to help you make it to your destination safely.
I can’t even imagine how different my experience would’ve been if I didn’t bring my headlamp hiking the Lower Calf Creek Falls trail in Utah. My friends and I not only started the hike later in the afternoon, but we swam longer than intended at the waterfall. By the time we headed back to our car, the sun had set and navigating the trail was difficult. Since my eyesight is essentially useless in the dark (I blame my astigmatism!) I’ll always carry my headlamp on hikes.
As a beginner, a simple pocket knife or multi-tool may come in handy if you feel like you need to bring one.
The best part about hiking is that you don’t need a lot of equipment or money to hit the trails. I’ve put this Hiking Starter Pack together to make it less intimidating for you to start hiking more.
The basics that you’ll need to bring on any hike are:
As a beginner, it’s recommended to hike with a friend or a group of experienced hikers in case of injury or emergency situations. However, if you do hike alone, let a friend or family member know which trail you plan on hiking and what time you expect to finish up.
Researching the weather, terrain and animal safety before your hike will help you be as prepared as possible and maximize your safety.
I get so excited when a friend tells me they want to get into hiking. From stress relief to building mental strength, hiking has had a powerful impact on my life (beyond just a physical one). And I’m passionate about sharing that experience with others.
So what are you waiting for? Take a hike!
*This post contains affiliate links for products that I have used myself and genuinely love. All opinions expressed are honest and mine. If you make a purchase through any of these affiliate links, I receive a small compensation at no additional cost to you. Since The Adventure Diet is reader-supported, any purchases you make will support running this blog at now cost to you! As always, thank you for your never-ending support.
Join The Adventure Diet newsletter for your chance to win a REI Flash 18 Daypack! Open to residents of the contiguous U.S. 18+. Giveaway ends at 11:59PM PST on 6/6/21. No purchase necessary.
*The winner will be contacted directly by email on 6/7/21. This give away not sponsored...it's simply a gift from me to you, because I have the best supporters!
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