Decided to head out on a multi-day adventure? Great choice! You are set to push your limits and make unforgettable memories. But beware: preparing for a trek is not to be taken lightly. To set off safely, anticipating unexpected situations and taking precautions is essential. Here are all our tips to properly prepare for a multi-day hike.
Key takeaways:
- It is advisable to train with progressive hikes and a loaded pack before taking on a trek.
- Before setting off, all equipment must be tested and selected to optimise pack weight.
- Managing food and hydration is crucial; you must anticipate resupply points and choose high-energy foods.
- Route planning is a crucial step, and the weather forecast must be checked the day before departure.
- For added safety, remember to inform a loved one of your trip, carry a first-aid kit and bring a reliable means of communication.
How to physically prepare for a multi-day hike
To properly prepare for a multi-day hike, physical training is essential. Indeed, your body must be able to sustain the pace throughout your trek. To achieve this, we recommend fitting several weekly training sessions into your routine and planning multiple hikes across varied terrain.
As the weeks go by, you can increase the duration and difficulty of your outings, both in terms of elevation gain and terrain type. Steep trails are particularly effective for preparing you for the physical demands of a trek. Also remember to wear your fully loaded hiking backpacks to get used to the weight of your gear.
In addition to hiking, we recommend doing activities to build endurance and cardio fitness. You can, for instance, go running, cycling, or swimming. Strength training, especially for the legs, core, and back, is also recommended.
If you plan to trek above 2,500 metres, you must also prepare for altitude. Plan high-mountain outings and breathing exercises to build lung capacity. Finally, allow a few days to adjust to the altitude before starting your multi-day hike. This will give your body time to acclimate to lower oxygen levels.
Essential gear for multi-day hiking
Gear is one of the main concerns when preparing for a multi-day hike. Before heading out, you must indeed have tested all your equipment to make sure it suits your plan. If you plan to sleep in a tent, pitching and packing it down must also be mastered before departure. Finally, you need to optimise backpack weight while packing all the hiking essentials.
General gear checklist:
- Hiking backpack (between 30 and 70 litres, depending on your autonomy)
- Hiking shoes suited to the terrain
- Trekking poles
- Clothing adapted to the three-layer system: merino wool t-shirts or synthetic tops, a fleece or down jacket, a waterproof or windproof jacket
- Hiking trousers or convertible shorts
- Technical base layers and suitable socks
- Beanie, gloves and neck warmer
- Cap or sun hat
- Category 3 or 4 sunglasses and sun cream
- Headlamp with spare batteries or power pack
- Water bottle or hydration bladder (1.5 to 3 litres minimum)
- Water filtration or purification system
- Navigation equipment (map, compass, and/or GPS)
- Phone with power bank
- Swiss Army knife
- First-aid kit: plasters, disinfectant, painkillers…
- Food and energy snacks
- Rubbish bag to pack out your waste
- Emergency blanket
Checklist for a bivvy night:
- Lightweight tent or tarp
- Sleeping bag suited to nighttime temperatures
- Inflatable or foam sleeping pad
- Stove and fuel
- Cook set, cutlery and cup
- Biodegradable soap and small towel
- Cord and carabiners
Checklist for sleeping in a mountain hut:
- Sleeping bag liner
- Comfortable clothing
- Light sandals or flip-flops
- Cash to pay for meals or drinks
- Earplugs
Resupplying on a long-distance hike
Proper hydration and nutrition management are essential when hiking over several days. The body undergoes significant exertion and needs around 3,000 to 3,500 kcal to meet daily energy requirements, plus 2 to 3 litres of water to prevent dehydration.
If you stop at mountain huts, free drinking water is sometimes available. Otherwise, bottled water can usually be purchased, though it can be expensive, especially on a high-altitude hike. If you are fully self-sufficient, study your route carefully to factor in the various water sources along your path. This allows you to plan sufficient carrying capacity until you reach a stream or river. Once you find a source, you can use a portable water filter, purification tablets, or boil the water to make it safe to drink.
When it comes to nutrition, your preparation will again vary depending on your trek. If you stay at a mountain hut, you can enjoy a hearty dinner and sometimes even pick up a packed lunch for the next day. If you prefer a bivvy, you must prioritise high-energy, compact, and lightweight food. Freeze-dried meals, dehydrated soups, and tinned dishes are ideal. Do not forget to pack dried fruits, marzipan, and other high-energy snacks to eat throughout the day. Check out our complete guide to find out what to eat while hiking.
Safety tips for multi-day hiking
Beyond physical and gear preparation, planning a multi-day hike requires following a few safety rules. Before heading out, carefully plan your route stage by stage. During this planning, be sure to identify huts or bivvy spots, water sources, and emergency access points. Also let a trusted person know your itinerary and estimated duration.
Before setting off, do not forget to check the local weather forecast. We recommend checking weather warnings, looking into mountain snow conditions if necessary, and adapting your gear to the forecast. Always have a Plan B in case of bad weather.
For complete peace of mind, make sure to find out emergency service numbers in advance. Also remember to bring documents such as ID or passport, health insurance card, a payment card, and cash. Finally, pack a power bank to recharge your phone during the hike.
With these tips, you should be fully prepared for a multi-day hike. To ensure your trip goes smoothly, remember to take regular breaks, stick to your walking schedule, and avoid taking unnecessary risks. That way, you will enjoy a great experience on the trails. For more experienced trekkers, check out our tips on how to prepare for the legendary GR20.
