Planning a multi-day adventure? You will have the chance to push yourself and make lasting memories. But preparing for a trek takes care. To set off safely, plan for the unexpected and take a few precautions. Here is our advice on preparing for a multi-day hiking trip.
Key takeaways:
- Before setting off on a trek, build up your training with progressively longer hikes while carrying a loaded backpack.
- 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.
Getting physically ready for a multi-day hiking trip
Physical training is essential when preparing for a multi-day hiking trip. Your body needs to keep up the pace throughout your trek. We recommend exercising several times a week and planning several hikes across varied terrain.
Over the weeks, gradually increase the length and difficulty of your outings, whether by adding elevation gain or tackling different terrain. Steep trails are particularly useful preparation for the physical demands of a trek. Try carrying your hiking backpacks fully loaded, too, so you get used to the weight of your kit.
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 are planning a trek above 2500 metres, you also need to prepare for the altitude. Spend time in the high mountains and do breathing exercises to work on your lung capacity. Allow a few days to adjust to the altitude before starting your multi-day hiking trip. This gives your body time to acclimatise to lower oxygen levels.
Essential gear for multi-day hiking
Kit is one of the main things to consider when preparing for a multi-day hike. Before you leave, make sure you have tested all your equipment to check that it suits your plans. If you intend to sleep in a tent, practise pitching and packing it away before your trip. Finally, keep your backpack weight down while still packing the hiking essentials.
General gear checklist:
- Hiking backpack (between 30 and 70 litres, depending on your autonomy)
- Hiking footwear suited to the terrain
- Walking poles
- Clothing for the three-layer system: merino wool t-shirts or synthetic tops, a fleece or insulated jacket, and a waterproof jacket or windproof jacket
- Hiking trousers or convertible shorts
- Technical base layers and suitable socks
- Beanie, gloves and neck warmer
- Cap or 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)
- Mobile phone with power bank
- Swiss Army knife
- First-aid kit: plasters, disinfectant, painkillers…
- Food and energy snacks
- Rubbish bag to pack out your waste
- Survival blanket
Checklist for a bivvy night:
- Lightweight tent or tarp
- Sleeping bag suited to nighttime temperatures
- Inflatable or foam sleeping pad
- Stove and fuel
- Cookset, cutlery and cup
- Biodegradable soap and a 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 hiking trip
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.
Some mountain refuges provide free drinking water. Otherwise, you can usually buy bottled water, though it can be expensive, particularly when hiking at altitude. If you are entirely self-sufficient, study your route carefully and identify the water sources along the way. Carry enough water to reach the next stream or river. Once you find a source, use a portable water filter, purification tablets or boil the water to make it safe to drink.
Your food plans will depend on your hike. If you stay at a mountain refuge, you may be able to get a substantial dinner and sometimes even buy a packed lunch for the next day. If you prefer to bivvy, choose energy-dense food that is light and compact. Freeze-dried meals, dehydrated soups and small tinned meals are useful options. Pack dried fruit, marzipan and other high-energy snacks to eat throughout the day, too. Read our full guide to what to eat while hiking.
Safety tips for multi-day hiking
Alongside physical preparation and equipment checks, a multi-day hiking trip calls for a few safety precautions. Before setting off, plan your route and each stage carefully. Identify mountain refuges or bivvy sites, water sources and emergency access points. Tell someone you trust your route and how long you expect to be away.
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 peace of mind, find out the emergency service numbers before you leave. Bring documents such as your identity card or passport, French health insurance card and European Health Insurance Card, as well as a bank card and some cash. Finally, pack a power bank to charge your phone during the hike.
With these tips, you should be ready to prepare for a multi-day hike. To make the most of your trip, take regular breaks, stick to your planned walking times and avoid unnecessary risks. That way, you can enjoy your time on the trails. For experienced hikers, read our tips on preparing for the legendary GR20.
