Complete Guide to Day Hiking

Introduction

Hiking is one of our favorite activities! There’s no great mystery around hiking, and we want it to be accessible to everyone. We’ve created this Complete Guide to Day Hiking for you to learn about hiking, what you’ll need for a hike, and how to prepare.

We discuss the activity of hiking – what it is, who can do it (almost everyone!), and what you will need to wear and bring on a hike.

Note: This guide is for “day hikes,” which are any hikes that can be done in a day. Backpackers with hikes spanning an overnight or even multiple nights will need additional gear such as a tent and cooking gear.

Note: Some photos on this page can be expanded by clicking on them. Keeping them small helps the page to load faster!

What is Hiking?

Hiking is walking anywhere, typically not on a road, although some hikes, including the Appalachian Trail, sometimes include road segments. In addition, hiking sometimes involves scrambling. Also called trekking, hiking is a free activity that provides boundless rewards and benefits. In this post, we share hiking tips and how to avoid common problems, as well as tips for suitable clothing and gear.

Many places can only be visited by hiking, including mountain tops, hidden beaches and other beautiful places in remote areas. Hiking can be done at any time of the year in many areas. Adjust the gear and supplies you need to fit the distance and conditions of the hike.

On this page, we share Amazon affiliate links. Our goals are to share products that are relatively inexpensive but good, and to make it easy for you to shop and start hiking!

What Do I Really Need For Hiking?

Very little gear is needed for hiking. In fact, you already have most of the things needed since many are everyday necessities like snacks and band aids! The list of things to bring on a hike depends on the temperature and weather, the length of the hike, and access to help in case of emergency.

Always bring necessities like water, snacks, and essential first aid items for minor problems. For longer, more remote, or multi-day hikes, you will need to pack more carefully and think through different things that could happen. Keep reading for what to wear and what to bring on a hike.

Potential Problems When Hiking

Hiking is a relatively safe activity and accessible to most people. However, there are some problems that can arise, especially if you are new to this activity. Some of these potential difficulties are outlined below. Most can be avoided with a little pre-planning and careful packing.

It’s important to be properly prepared for hiking to avoid problems that could ruin or dampen your experience. Some physical issues that can arise when hiking include:

1. Blisters
2. Chafing
3. Dry lips
4. Aching feet, sore or tight muscles, cramping
5. Headache
6. Sunburn
7. Scrapes or cuts

Most of these discomforts can be avoided by thinking through your clothing, gear, hydration and supplies.

What to Wear When Hiking

Some of the most important items to consider before hiking are your clothing and shoes.

Clothing

Dress in layers! Unless the weather is hot, it’s a good idea to wear (or bring) layers. Weather can change rapidly, and sweat cooling your body can cause you to quickly lose heat. Please note, the recommendations in this guide are not intended to prepare you for very cold temperatures. For hiking in temps below 28℉, you will need warmer gear!

On Top

I like to wear: 1. a short-sleeved t-shirt made from a wicking fabric as my first top layer. Under Armour is a relatively inexpensive brand for these athletic-style t-shirts, which come with traditional round necks and v-necks. Depending on temperatures at your time of departure, you can add: 2. a similar long-sleeved t-shirt, like this 1/2 zip shirt that can be zipped down as your body warms. If temperatures warrant, add: 3. a fleece sweatshirt. Over this, wear: 4. a packable waterproof, windbreaker-type jacket with a hood. This is especially important for keeping heat in if temperatures are cold and if weather is forecasted to be rainy or windy.

This combination will allow you to hike in below-freezing temperatures and to remove layers as the day warms. Of course, if you are hiking in warm temps, you won’t need all these layers!

On the Bottom

For bottoms, you can choose any shorts or pants that are lightweight, wick sweat away from your body, are breathable, and easy to move in. If wearing shorts, which you should only do in warm weather, and when hiking where irritant weeds like poison ivy or brambles are not a concern, choose some that are long enough that your thighs won’t begin to chafe. See the section below on chafing for preventing or treating this uncomfortable problem.

I often hike in fitted, yoga-style pants in lengths from clam-digger to full length depending on expected temperatures and trail conditions. I have these yoga pants from Under Armour. If I will be hiking on trails prone to poison ivy or briers, I wear long hiking pants. When hiking in cold weather, I like to add yoga pants under my hiking pants.

There are special pants made for hiking that zip off above the knee to convert to shorts. Fred likes these.

Boots / Shoes for Hiking

Shoes are one of the most important items to consider when preparing for a hike. Hiking boots are not always necessary, or even preferred. But all shoes or boots worn on hikes should have good support and traction. And don’t ever wear new shoes that haven’t been broken in, as a painful blister is one of worst ways to ruin a hike!

Boots?

The choice of hiking boots or athletic shoes is a personal preference. Some people like or need the ankle support of a boot. I like trail-running shoes for hiking. They give me the traction I need and a wider footprint than a running-style shoe. I currently have the Brooks Women’s Cascadia 16 Trail Running Shoe, which I purchased on Amazon. Fred prefers a hiking boot and loves his Merrell hiking boots.

Fit-wise, the type of shoe you choose will depend on your feet. A high-end store like REI or Fleet Feet can do an individualized analysis of your feet and your gait to help you find the right shoes.

Making Sure Your Shoes Fit

It’s important that your shoes fit well and have proper arch support. You don’t want your feet sliding in your shoes when traveling downhill, causing your toes to repeatedly hit the front of your shoe. This can become painful. Shoes shouldn’t be too tight or too loose.

If you are flat-footed, or for whatever reason need more arch support, you may need inserts. We recommend these Superfeet insoles, which come in a variety of sizes and support levels. They are relatively expensive, so if you can get a shoe that fits your unique needs without needing an insert, that will save you some money. Two of our children are flat-footed; they do need Superfeet for hiking.

Money Saving Tip: Hiking boots and trail running shoes can be expensive. Most of these types of shoes have a new version every year (and the versions may have a numbered naming convention). The shoes from previous years are often sold at a deep discount. They are generally just as good as the current model – maybe better! So don’t go to REI, Dicks Sporting Goods or Fleet Feet and buy shoes at retail. You can visit those stores to determine which type of shoe you like, then go home and shop online. I shop at REI Outlet, Amazon, 6 PM Discount Shoes, Cabela’s, Backcountry, and more. I’m a bottom feeder, willing to put in a little time to find the right shoe at the right price!

Socks

Socks are the next consideration. Wool or synthetic-fabric socks wick sweat away from your body, keeping your feet dry. I like athletic socks with some thickness to them to cushion my feet and provide a bit of support. I’ve been wearing these Puma socks for several years. If you are wearing boots, you need a sock that comes up higher than the boot shaft. This is to avoid chafing on your leg in the boot above the sock line. Fred likes these hiking socks from Merrell.

Testing your Shoe / Sock Combo

Try out your new shoe/sock combination for good periods of time on several occasions before a long hike. You can wear them around while you run errands, clean house, or go for walks. Take some practice hikes over hilly ground if possible to ensure your feet don’t bang into the front of your shoe or boot on downhills. If your shoe/sock combo is bothering you, take care of it right away! Shoes can be returned or exchanged most places if they don’t show signs of wear. Keep working it until you find the right solution for you!

Things to Bring on a Hike

Phone and Identification

Always bring your phone and your ID. Your phone can serve many purposes on a hike. If you have any network coverage and use an app like AllTrails to route you on a hike, you will not get lost. You can see your progress on the app as you hike and make you way back to your starting point.

Your phone is your lifeline as well, should an emergency occur. Always communicate your hiking plans to a loved one or friend, and share your location on your phone with a loved one. Having your phone allows you to call 911 in many cases. Have you set up an emergency contact in your phone? First responders can use that number to contact your loved one if something happens to you on your hike.

Your phone is also often your camera, allowing you to take awesome photos along the way!

It is absolutely essential to bring your identification on a hike. If you have a medical condition, it would also be good to bring that information. Store your ID somewhere safe like your phone case or a zippered pocket.

Backpacks

A medium-sized backpack, often called a daypack by hikers, is usually sufficient for hikes up to one full day. A daypack does not need to be expensive – a typical school-style backpack works just fine. I do like external pockets for easy access to my lip balm, phone and water bottle.

Choose a daypack with room for any layers of clothing that may be shed during the day, although a bulkier sweatshirt or jacket can be tied around your waist or tied/strapped to your backpack. You also need space for food, sunblock, a small first aid kit (band aids, moleskin, Neosporin, Ibuprofen), and a rain poncho.

This Maelstrom daypack comes in a variety of colors, has nice exterior pockets, is roomy enough to add a hydration bladder (if using), and is relatively inexpensive.

It is not necessary to overthink or overpack for a hike.

Water / Hydration

Start your hike hydrated by drinking some water before leaving. Then you will need at least 8 oz of water per hour on an easy, non-sweaty hike. Hikes in hot, humid weather, or strenuous hikes demand more water.

Further, water needs vary since some people sweat more than others. Men generally need more water than women, based on average bigger body sizes. On a 4-mile hike, most people will need between a quart and two quarts of water. It’s a good idea to bring more water than you think you will need.

For a durable, reusable water bottle that holds 20 oz. of water, but still fits in the side pocket of your daypack, check out these Camelbak Water Bottles.

Hydration “Bladders”:

For longer hikes where you will need more than a quart of water, and if you plan to do a lot of hiking, consider buying a bladder-style hydration-pack. This is essentially a refillable pouch with a sealable tube-straw attached. Hydration bladders come in a variety of sizes / water capacities and may be inserted into your daypack like this one, or come with their own backpack like this one.

In addition to being able to carry more water, by wearing your fluids across your back, you distribute your hiking load more evenly. Quick and easy access to water, via a straw clipped to the shoulder strap of your backpack, is a huge relief on a difficult hike. You don’t even need to stop to drink from your hydration bladder’s straw. It’s easier to stay hydrated when you can drink often!

Hydration-backpacks have less room to store food and other items. However, Fred and I hiked to the Colorado River at the bottom of the Grand Canyon, staying two nights at Phantom Ranch, and hiking back out with only what we could pack into our hydration backpacks! (But if I did that hike over again, I would buy a hydration bladder and add it to my favorite daypack.)

Sunglasses

Always bring your sunglasses, even if the day starts out cloudy. Sunglasses don’t need to be expensive. I tend to lose or break mine, so I buy cheap ones. Polarized sunglasses can prevent glare, headache, and sun damage to your eyes.

Hats / Caps

I like to wear a baseball-style cap for wooded hikes or hikes on cloudy days. The bill of the cap also comes in handy if it starts to rain, keeping rain off my face. If I will be hiking in an exposed area for several hours, and the day is sunny, I wear a hat with more coverage like this hat from the Sunday Afternoons brand. Fred is fair-skinned and prone to sunburn. He wears a longer hat that provides protection for his neck like this one. For a cold weather hike, wear a beanie-type hat under the hood of your jacket.

Sunblock

Apply sunblock before starting your hike. Since you will likely be sweating, use a sunblock made for faces that will not burn your eyes if it mixes with sweat and runs. I start every day with this Isdin product on my face, and I have used this sunblock for faces by Neutrogena for years when hiking or at the beach.

Poncho – Being Prepared for Rain

In addition to a windproof, waterproof jacket, pack a poncho. Ponchos are cheap and don’t take up much space in your daypack. They become priceless in a torrential downpour. We like these ponchos from the Totes brand.

Snacks / Food

Snacks are essential on hikes. I have a fear of being hungry, so I tend to overpack food! Snacks should be energy powerhouses, although protein is also important for keeping you full longer and for muscle retention / building. Some of my favorite snacks for hiking are beef or turkey jerky, string cheese, nuts, trail mix, Peanut M&Ms, dried fruit such as apricots and raisins, fresh fruit such as apples, bananas and mandarin oranges, and Paleo energy bars (I love RX Bars – these come in a variety of flavors – or Autumn’s Gold Grain-Free granola bars). A peanut-butter-and-jelly (or -banana) sandwich makes a good snack / lunch too!

Eat something about every two hours when on a hike. This will keep you energized to power through. If a hike is an out-and-back, you might plan to eat lunch at the turnaround point.

Small First Aid Supply

Please don’t leave home without a small, essential first aid supply. This can be packed into a sandwich-sized Ziploc bag and should include band aids, Neosporin or other topical antibiotic, Ibuprofen or other oral analgesic, Moleskin, and Benadryl. In more than 40 years of hiking, I’ve never needed first aid beyond these items.

Hiking Poles

Hiking poles are optional, but they can be helpful on long hikes, hikes with significant elevation changes, or challenging terrain. While I find it tedious to carry poles on shorter or flatter hikes, they can be very useful on steep hills, whether going up or down. Just the tiny bit of support stepping up a steep stair can be a relief. When traveling downhill, poles soften the impact to your knees by taking some of your weight onto your upper body. If you are over 50, overweight, or unstable for any reason, hiking poles can be a big key to successful hiking.

There are a lot of expensive hiking poles, but yours don’t need to cost a lot! Check out these Black Diamond poles, which are similar to these. Shop around too! I found my poles on REI’s outlet page.

Most hiking poles are collapsible, and some are even foldable. They don’t take up much room in your luggage, so bring them on your trip if you will be hiking!

Ziploc Bags

Ziploc or other brand resealable bags are useful for packing snacks, organizing your daypack, keeping packed items dry, and packing out garbage. You can pack your small first aid kit into a Ziploc bag. Pack a couple extra empty Ziplocs too. They take up almost no space and are lightweight.

Wet Wipes / Sanitizer

Carrying a supply of wet wipes is important for cleaning your hands before eating and after using restrooms along the trail. They can also be useful for cleaning small cuts or abrasions, sticky fingers and faces, wiping down any cutlery you brought, like a knife for cutting up an apple. I prefer to carry some wet wipes in a Ziploc bag to keep them moist. Wet wipes take up almost no space and are always useful. A pocket-sized sanitizer bottle is a great addition to your daypack too.

Toilet Paper / Tissue

Bring a small supply of toilet paper or tissue in a Ziploc bag for emergencies.

Lip Balm

Burning, chapped lips are a nuisance and detract from your enjoyment of a hike. Chapped lips can be avoided by wearing lip balm. Aquaphor is a great product that can be used as a lip balm, but can also serve a variety of purposes such as covering an abrasion. Amazon sells a 3-pack of travel-sized tubes of Aquaphor.

Camera

Smartphone cameras take such fantastic pictures that unless you are an avid photographer, you will likely not need another camera. But Fred always takes his Nikon DSLR and determines whether to carry his telephoto lens based on the length of the hike and expected views. Check out his Travel Photography page for tips and more info.

Field Glasses or Binoculars

If you love wildlife spotting, bring a set of field glasses or binoculars.

Other Tips

Chafing Prevention

Chafing happens when loose fabric rubs against your skin repeatedly, or skin-on-skin rubbing, causing irritation and possibly a rash. When chafing occurs while hiking, it is often on your inner thighs, although it can happen in other places as well. Chafing can be a mild nuisance, or it can become extremely painful and ruin your hike.

To avoid chafing, men and women can wear a snug pair of athletic underwear under shorts or pants. Optionally, I like to hike in yoga-style pants, or capris that are form-fitting, as the snug stretch fabric almost ensures no chafing. Men might like these underwear.

If you are concerned about chafing, you can apply an anti-chafing product before hiking and bring it with you for later re-application. Anti-chafing products usually come in a “stick” (and look like a stick deodorant). They can be applied to reduce friction in areas where you may chafe. These sticks come in travel sizes too. Check out this one from Gold Bond or this handy, travel-sized women’s anti-chafing stick from the Glide brand.

Blister Care – Moleskin

Moleskin is an adhesive product made of cotton. It adheres to a blister or an area where a blister is forming and protects the area from further chafing. Moleskin can be a lifesaver on a hike! It comes in a roll and can be cut to the size you need. A roll will last a long time. You can also buy Moleskin pads pre-cut, but they don’t hold as well.

If you buy a roll of Moleskin, you can cut and bring a small “sheet” with you on your hike. You could also pre-cut pieces, (eg, the size to cover your Achilles tendon area), or bring a small set of scissors. Test out cutting Moleskin before leaving home. I recommend the sheet and scissors method.

Hiking with Kids

We took our children hiking in Alaska, Hawaii, Belize, Yellowstone National Park, the Great Smoky Mountains National Park – just to name a few awesome places! Generally, the same principles apply to gear and clothing choices for children as for grown ups.

Kids must be protected from sunburn. Some kids have sensitive eyes and will need to wear sunglasses to prevent headaches and bad moods. Kids need frequent snacks – bringing some of their favorites can help to keep kids moving. Break the hike down into chunks, promising a favorite snack at each stop.

Keep kids happy. One of the issues with hiking with children is boredom. A hike of 5-7 miles can seem never-ending to kids. We liked to mix up our family of 6 by splitting up into groups of one parent with two kids part of the way and then swapping off. I told stories to our kids while hiking – known stories or ones I made up on the fly.

You will also need to slow down your hiking speed, be realistic about hiking distances, and stop more frequently. Of course, this will depend on your children. We found that hiking more than 5 miles with our 7-8 year-olds was pushing it, but doable.

If hiking with children, always bring some toilet paper, band aids, Benadryl (we had two who were sensitive to insect bites/stings), wet wipes, and

Preparing for Long or Strenuous Hikes

If you’re new to hiking, or planning a particularly long or strenuous trek, it’s important to prepare. You can do this by gradually increasing the number of steps you take each day. You can also walk around your neighborhood or a nearby park carrying your daypack, increasing the distance each time you go out. Fill up your hydration bladder and practice using it.

We prepared for our hike to the bottom of the Grand Canyon by hiking Stone Mountain (2.6 mile roundtrip) here in our hometown of Atlanta, GA. We would go up and down as quickly as possible and sometimes even climb it twice.

“Practicing” hiking also helps you to identify any problems with your clothing or gear ahead of time and to think about whether the weight you’re carrying is right for you. Being prepared for hiking will increase your confidence and enjoyment along the way!

Conclusion

We hope this complete guide to day hiking, with tips and gear recommendations, has been helpful. With a little thought and pre-planning, hiking can be a wonderful and rewarding experience! If you have comments or suggestions for this page, or questions about hiking, do not hesitate to send us an email at: [email protected].

Other Related Guides

Below are links to some of our favorite longer hikes. Many other hikes are mentioned in our destination guides, so be sure to check them out when planning your trips.

Two Teahouse Hike – Banff National Park

Hiking the Grinnell Glacier Trail – Glacier National Park

Hiking the Highline Trail – Glacier National Park

Grand Canyon Hike to Phantom Ranch – Grand Canyon National Park (2 day hikes with overnights at Phantom Ranch)