To determine what to pack in your hiking backpack, consider how far you plan to go, how isolated the location is, and what the weather forecast is. This guide will help you pack some essential items for your next mountain hike.

Keep in mind that factors such as the time of year, location, distance, duration and weather influence the items you bring in your backpack.

There are several key items you should have in your backpack. These essentials are crucial. Here’s a list of must-have items:

Water – Stay hydrated, so bring water in a reusable bottle that you can refill along the trail.

Food – Bring snacks and canned goods or any other food that can be easily packed and transported. Don’t put it in a container; instead, think of foods that you can easily carry in your backpack. Calculate your food needs based on the hike’s duration, but always bring some protein bars or high-calorie snacks in case the hike extends or you get lost.

Extra clothes – Pack rain gear in case the weather changes. A rain poncho or a pair of extra socks is always a good idea.

Lighting – Bring a headlamp with extra batteries.

Sun protection – Sunscreen and sunglasses are essential. Also, include a bandana or something to cover your head.

Bear spray – Depending on the area, there might be bears. Bear spray can be a lifesaver if you know how and when to use it.

First aid kit – This should include more than just band-aids. It should contain disinfectant, sterile gauze pads and other items necessary for common outdoor injuries. You can also include an insect repellent spray or lotion (for mosquitoes, bees, etc.).

Knife or multitool – A compact knife or multitool can be very useful in certain situations.

Fire – A lighter, matches or a portable stove. While you might not need them, it’s crucial to have something with you to make a fire in case of an accident or if you get lost.

Navigation – A map and compass (that you know how to use), GPS device or any tool that helps you find your way back on track and determine your location are essential.

Of course, you’ll customize your packing list based on the supplies and equipment you’ll need when you’re away from home. When packing for a hike, consider the weather and planned activities.

Don’t forget identification documents and money – ensure you have an ID and some cash in case of an emergency.

A trash bag to collect waste, keeping nature clean and protected.

Blister pads and bandages to treat potential blisters or wounds.

Careful planning and appropriate gear are key to a successful and safe hike. Choose your equipment based on the specific trail, hike duration and expected weather. This will allow you to enjoy nature while minimizing risks and being prepared for any situation.

How to optimize backpack space

If you’re new to hiking or often find your backpack full and heavy despite packing only the essentials, here’s how to optimize backpack space to ensure everything fits well.

Pack all the equipment you’ll be taking, tailored to the hike (use the checklist so you don't forget anything).

Make sure all the compression straps on your backpack are as loose as possible. Fill your water bottle and place it in your backpack. If you're bringing a sleeping bag, place it at the bottom of the backpack. Fill the remaining space with a small sleeping pad, spare clothes or a camping pillow.

Place the heaviest items close to your back, including food, cooking gear and the tent body (if you’ll be camping).

Fill the main body of the backpack with lighter items, including lightweight clothing, a towel or toiletry items. Put lighter items at the top of the backpack and in the lid for easy access during the hike, such as the first aid kit, snacks, a jacket or a rain poncho, sunscreen, etc.

Fill the pockets with water bottles, tent poles, snacks, a backpack cover, the bathroom kit and other lightweight items you want to access quickly. Tighten the compression straps to secure the load.

A trick to save space is to roll each piece of clothing and place it horizontally or vertically, depending on the other items you’re packing. This makes them very compact and takes up less space. This also applies to towels or rain ponchos (which should always be readily accessible).

Hiking with your child can be fun, but also challenging. Children get tired more quickly than adults, need snacks and meals more frequently, and might get bored on the trail.

Unfortunately, you can’t bring toys or distractions for the little ones; they’ll need to enjoy nature. However, parents can make the hike more engaging by sharing facts about nature, curiosities and other interesting things. Additionally, small breaks can be very helpful.

Here’s what to pack when hiking with a child:

First aid kit – Essential for both adults and children. You can buy a ready-made kit or create your own to fit your family’s needs.

Sun protection – Regardless of the season, sun protection for eyes (sunglasses) and skin is necessary. Look for sunglasses that block both UVA and UVB rays, along with sunscreen for all exposed skin with an SPF of at least 30. Consider sun-protective clothing for warmer months when layers are not needed, and add a sun hat or any other headwear.

Insulating layers – No matter how many times you check the weather before your hike, the weather tends to be unpredictable. Include an extra layer of clothing, such as a packable jacket, a thermal shirt or a fleece. Don’t forget a rain poncho; it’s essential for any hike, whether you’re a child or an adult.

Extra water – Always bring more water than you think you’ll need, especially during warmer months.

Extra food – For longer family hikes (or hungry children), it’s a good idea to include at least an extra day’s worth of food. This can include energy bars, nuts, vacuum-sealed meals, etc.

Whistle – Attach a whistle to the child’s backpack. If they’re too small to carry a backpack, attach the whistle to their neck with a string. Teach them how to use it in case of an emergency or if they get lost. Also, if the child has their own backpack, ensure it contains supplies, water, a small incident kit and a whistle. Teach them what to do if they get lost, hurt or if they encounter other situations.

Insect repellent – An insect repellent is essential. Otherwise, children will have a quite unpleasant experience and might not want to hike again.

Hand Sanitizer – It’s always good to have hand sanitizer when hiking with children. Include wipes, moist tissues and a spare shirt. Don’t forget a trash bag to collect all the waste you generate, helping to care for the environment.