Decided to head out on a multi-day adventure? Great! You're going to push your limits and create unforgettable memories. But don't take it lightly — preparing for a trek requires serious planning. To set off safely, it's essential to anticipate the unexpected and take certain precautions. Here's all our advice for preparing a multi-day hiking trip properly.
Key takeaways:
- It is recommended to train with progressive hikes and a loaded pack before embarking on a trek.
- Before setting off, all gear must be tested and chosen to optimise pack weight.
- Managing nutrition and hydration is essential — plan your resupply points and choose high-energy foods.
- Route planning is a crucial step, and the weather must be monitored the evening before departure.
- For added safety, make sure to inform someone close to you about your trip, bring a first aid kit, and carry a reliable means of communication.
Getting physically prepared for a multi-day hiking trip
Physical training is essential to prepare properly for a multi-day hiking trip. Your body needs to be able to sustain the pace throughout the entire duration of your trek. To that end, we recommend incorporating several weekly training sessions and planning multiple hikes across varied terrain.
Over the weeks, you can increase the duration and difficulty of your outings — whether in terms of elevation gain or terrain type. Steep trails are particularly effective for preparing you for the physical demands of a trek. Also remember to carry your hiking backpacks fully loaded to get used to the weight of your gear.
Alongside hiking, we recommend taking up activities to build your endurance and cardiovascular fitness. You could, for example, go running, cycling, or swimming. Strength training — particularly for the legs, core, and back — is also advised.
If you plan to trek above 2,500 metres, you also need to prepare for altitude. Plan outings in high mountain terrain and practise breathing exercises to work on your lung capacity. Finally, allow a few days for altitude acclimatisation before starting your multi-day hiking trip. This will give your body time to adjust to lower oxygen levels.
Essential gear for multi-day hiking
Gear is one of the main concerns when preparing for a multi-day hiking trip. Before you leave, you really must have tested all your equipment to make sure it suits your project. If you plan to sleep in a tent, pitching and packing it down must also be practised before departure. Finally, you need to optimise your backpack weight while still bringing along the hiking essentials.
General gear to-do list:
- Hiking backpack (between 30 and 70 litres, depending on your level of self-sufficiency)
- Hiking shoes suited to the terrain
- Walking poles
- Clothing suited to the three-layer system: merino wool t-shirts or synthetic fabric, a fleece or down jacket, a waterproof jacket or windbreaker
- Hiking trousers or convertible shorts
- Technical base layers and suitable socks
- Beanie, gloves, and neck gaiter
- Cap or hat
- Category 3 or 4 sunglasses and sunscreen
- Head torch with spare batteries or battery
- Water bottle or hydration bladder (minimum 1.5 to 3 litres)
- Water filtration or purification system
- Navigation equipment (map, compass and/or GPS)
- Mobile phone with power bank
- Swiss army knife
- First aid kit: plasters, antiseptic, painkillers…
- Food and energy snacks
- Bin bag to carry your waste out
- Emergency blanket
To-do list for bivvy sleeping:
- Lightweight tent or tarp
- Sleeping bag suited to the night-time temperature
- Inflatable or foam sleeping mat
- Stove and fuel
- Cooking pot, cutlery, and cup
- Biodegradable soap and small towel
- Cord and carabiners
To-do list 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 management of hydration and nutrition is essential on a multi-day hiking trip. The body exerts significant effort and therefore needs around 3,000 to 3,500 kcal to cover daily energy needs and 2 to 3 litres of water to avoid dehydration.
If you pass through mountain huts, free drinking water is sometimes available. Otherwise, it is generally possible to buy bottled water. However, this can be expensive, especially if you are on a high-altitude hiking trip. If you are fully self-sufficient, you need to carefully plan your route to account for the various water sources along the way. You can then plan sufficient storage capacity while waiting to find a stream or river. Once you have found a source, you can use a portable water filter, purification tablets, or boil the water to make it safe to drink.
On the food side, your approach will again vary depending on your hiking style. If you pass through a mountain hut, you can enjoy a hearty dinner and may even be able to get a packed lunch for the next day. If you prefer bivvying, you should prioritise rich but compact and lightweight foods. For this, freeze-dried meals, dehydrated soups, and small tinned dishes are ideal. Don't forget to pack dried fruit, marzipan, and other high-energy foods to keep you going throughout the day. Check out our complete guide on what you can eat while hiking.
Safety tips for multi-day hiking trips
On top of physical and gear preparation, planning a multi-day hiking trip requires following a few safety rules. Before you leave, you must carefully plan your itinerary with each stage. During this preparation, make sure to identify mountain huts or bivvy spots, water sources, and emergency access points. Also let a trusted person know your itinerary and estimated duration.
Before setting off, don't forget to check the local weather forecast. We recommend looking into weather alerts, checking mountain snow conditions if necessary, and adapting your gear to the forecast. Also have a backup plan in case of bad weather.
For complete peace of mind, it is recommended to look up emergency service numbers. Also remember to bring documents such as your ID card or passport, health insurance card, European Health Insurance Card, a bank card, and some cash. Finally, pack a power bank to recharge your phone during the hiking trip.
With these tips, you should be well equipped to plan a multi-day hiking trip. To make the most of your outing, remember to take regular breaks, stick to your planned walking schedule, and avoid unnecessary risks. You'll be set for a great experience on the trails. For the more seasoned hikers, check out our tips on preparing for the legendary GR20.
