To enjoy your hike to the fullest, we strongly advise not pushing your body past its limits. Straining your body to the max can lead to dangerous scenarios for both you and your fellow hikers.

There’s nothing worse than waking up in the midst of a multi-day trek with sore, achy joints or, even worse, an injury. That’s why physically training for hiking — as a beginner or expert trekker — is an important part of hiking preparation. In the lead up to your hike, the best thing you can do for your body is prepare it for consecutive days of walking.

• Give yourself a month. Get in shape by going on walks and small hikes at least 3-4 times a week.
• Break in your hiking boots. Wear your boots (especially if they’re new!) around the house, then gradually begin using them on short walks.
• Use your backpack. On your walks, throw on a backpack and work yourself up to a point where you carry the same weight as the weight you’ll carry during your trip.
• Lift weights. Muscle building is a great way to strengthen your body. For beginners, start light and increase the weight only once you’re ready.
• Go swimming. Aquatic exercise is low-impact, relieves sore muscles, and builds up endurance.

For difficult hikes, we recommend preparing yourself physically by planning a small hiking workout to increase your fitness level. Check out our list of the best exercises to prepare yourself for hiking.

• Crunches: an excellent way to build up core body strength to be able to stay sturdy on uneven surfaces.
• Lunges and squats: another exercise that builds up your core strength while also improving leg muscles.
• Push-ups: strengthening your upper body, especially the back, will help you stay fit while carrying a heavy backpack.
• Cardio: increasing your cardio endurance through activities such as walking, running, swimming, and cycling will help you hike long distances.
• Dynamic stretches: dynamic stretches, such as leg swinging and trunk twists, are a useful way to warm up your joints and muscles before any cardio activity.
• Steps: walking up and down steps while wearing a heavy backpack is a great way to prepare your body for multi-day hikes.

Packing for Your Hike

Choosing the Right Backpack

Selecting the right kind of backpack is key to packing for a hiking trip. Most tours call for you to bring a small 25-40 L backpack as your carry-on. Always keep in mind that it’s important to stay as light as possible while still packing the essentials.

You’ll often pack a water bottle, lunch, rain gear, and a few additional items such as sunglasses, and extra layers into your day backpack. And if your hike includes a river crossing, don’t forget to pack your water shoes!

For longer multi-day treks, make sure you pack the essential clothing and equipment to last you between 2-9 days. Keep in mind that space for your luggage is limited.

Packing your luggage as light as possible, and using a soft bag rather than a suitcase, is greatly appreciated. Depending on the tour, your luggage will either be staying in a hut, transported by vehicle, or carried by you.

For tours that include river crossings, using a waterproof duffel bag is the best way to keep your personal items dry. When selecting the size of your main luggage, a 70-80 L bag should be plenty of space.

• For warm days, a pair of shorts can come in handy. If you favor shorts over hiking pants, we strongly recommend bringing gaiters as protection against snowy and muddy conditions.
• If you are concerned about experiencing a large amount of stress on your feet and lower legs, professionally fitted orthotics are a good extra item to pack.

One of the best hiking gear tips to give someone preparing for a multi-day hike is to pack light. Only bringing the necessary equipment will truly save you in the long run, as dealing with heavy gear can quickly lead to exhaustion during long treks!

Essential Gear

• Sleeping Bag: Our hiking and trekking tours require you to bring a lightweight and warm sleeping bag. High-quality synthetic or down sleeping bags are recommended. For most camping tours, you’ll need at least 30°F / 0°C rated bags. Hiking and trekking tours with heated hut accommodation don’t require a specific temperature rating. Just make sure to bring something that keeps you warm, fully-covered, and comfortable at night.
• Trekking Poles: Trekking poles can be a great hiking accessory for muddy, slippery, or rugged terrain. If you want solid knee and back support, poles can ease the weight on your legs, especially on downhill and uphill trails. From collapsible to shock-absorbing, trekking poles come in many types and sizes. If your poles aren’t able to collapse into a bundle in your travel luggage, make sure you’re able to attach and secure them onto your travel luggage.

Staying Hydrated

Water is extremely important when it comes to staying hydrated during your hike. Even in colder temperatures, it is vital that you drink lots of water throughout the day. We recommend bringing a 1-liter water bottle minimum.

Packing Clothes for Hiking

Packing clothes for hiking can be tricky business. To be prepared for unpredictable climates, make sure your clothes do the following:

• Insulate the body from cold
• Water and wind resistant
• Insulates when wet
• Durable and resilient
• Breathable to allow body moisture to escape
• Light and flexible
• Packable / compressible

One main challenge of hiking preparation is choosing the best clothing for your trip while using as little space and weight as possible. Layering is ideal when selecting light and versatile clothes for a wide range of hiking conditions.

The 3-Layer Approach

We recommend the 3-layer approach, with each layer having a specific role and purpose for your trekking needs. If chosen well, these 3 layers prepare adventurers to hike in the most demanding of elements! The 3-layer system includes:

• A transfer (base) layer next to your skin
• An adjustable insulating layer on top
• An outer shell to protect you from water and wind

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