How to prepare a multi-day trek?
By Jaimy de Vries
Whether you are enthusiastic on a hike to a national park or simply spending a long weekend on the trail, preparation and planning are both extremely important. Starting a hike without the proper food, equipment, medical supplies, and information can result in an extremely negative experience. At best, you’ll have a miserable time. At worst, you can put your well being at risk, even your life.
There are few better experiences than being outdoors, smelling the fresh air and taking in the open spaces. Multi-day hikes merge the beauty of the outdoors with the physical and logistical challenge of an extended journey. On the treks I have been in South-America I did my research to learn more about multi-day treks and interviewed fellow travelers. I combined all this information with my own experience to a blog post about how to prepare yourself for a multi-day hike. In this article I’ll share with you my ten tips to make it a successful and fun trek.
1. Prepare yourself mentally and physically
Adjust your expectations
Let’s start with the mentally preparation. Going on a multi-day hike is amazing. It’s one of the best experiences I had while travelling. With trekking you reach places with immense beauty and untouched nature. But if you’ve never been on a multi-day trek, there are some things you need to know. You are going to wear a backpack that feels right when you leave, but after 2 days it feels like it’s filled with stones, the nights are usually quite cold, big change you’re going to have sand in your food and there is not much variety in what you’ll eat. Are you fine by that? Then you’re (almost) all set.
Train ahead of time & replicate conditions
A multi-day trek is a physical challenge, it’s good to train ahead of time replicating these activities you will experience on the trip. If you’re used to live at sea level and used to working out at a gym, when you’ll find yourself at 4000 meter high on a rock dirt trail, your cardiovascular fitness is a verry different experience. And I can relate. I come from the lower lands (Netherlands) and did lots of work-outs at the gym, running and city biking. I was quite confident about my fitness level, but once on a rocky trail high in the mountains I was not that confident anymore. So if you have an opportunity to replicate these conditions at home, even if it’s driving for an hour to get into the mountains, do this!
Here are some training tips:
- When to start: Start training at least 6 to 8 weeks in advance.
- Good exercises: Hiking, jogging, cycling and swimming are good exercises to build up your endurance.
- Use the stair climber: If you train at the gym, try to spend a lot of time on the stairclimber
- Strengthen your core and legs: Ask a trainer to strengthen your core and legs. You’ll need this in order to build up both strength and endurance.
- Wear a backpack: Wearing a backpack while training helps you to build up muscle strength and is a good way to test your backpack. Your backpack should not be too heavy, but it is important that you are getting used to wear it while walking. Gradually increase the weight you carry, and gradually increase the time you walk with the backpack.
Get used to high altitudes
High altitude sickness is a big deal. You can get altitude sickness if you travel to a high altitude too quickly. Your age, sex or physical fitness do not affect your likelihood of getting altitude sickness. If you never experienced high altitudes, plan a couple of days ahead before your multi-day trek to get acclimated to high altitude. This is very important if you go on a trek to high altitudes, for example a trek to Machu Picchu.
Amazing view on high altitudes
2. Research the area
Make sure you’re familiar with the area that you’re going to be spending time in: trail closures, rules and regulations and understanding what the climate conditions are going to be. You need to be prepared to dress up or dress down for the climate, and always have rain gear with you, even when you’re hiking in the desert. In lots of climates you can experience temperature swings, especially at night.
Start researching by checking out the official information. This means visiting national park services websites, reading guidebooks, and learning the rules and recommendations put out by your local department of natural resources or department of conservation. You can use that information to begin to plan your trip and map your hike. Your next step is to get the unofficial take on things. Look for community forums, blogs and discussion groups on social media that have been formed by hikers and campers familiar to your chosen area. These are great sources for the kind of unofficial information that you won’t find through other sources.
Think about what you want: is you’re goal to put something off the bucket list, or to extend you physical limits, or to get a backcountry experience to be all by yourself? If you know what you want and what your goals is, it’s easier to plan ahead. For example a remote backcountry trip. If you want to avoid other people, consider going off season if you’re willing to put up with tougher weather conditions. Or if you don’t have a lot of experience, you don’t want to go alone or want to learn more about the area, consider a local guide. I went on a guided 5 day hike in Peru (Salkantay trek), it’s nice because they tell you lots of stories and information about the environment along the way. Another plus is that they’ll carry lots of stuff for you, like food and tents.
Choose the right trail. Decide what it is that you’d like to get out of your multi-day hike, and spend some time finding a trail that’s right for you. Perhaps you’re looking for coastal scenery, or the opportunity to spot lots of wildlife. Maybe you want an easy-going, flat trail or something a little more challenging. Decide what’s important to you and go from there. I recommend you choose a route within your experience, skill and fitness level, as choosing something too challenging may cause you to lose confidence. Make your first multi-day hike achievable and enjoyable. It doesn’t need to be a two-week trek through the mountains — a 3-day hike over a long weekend is a good length for your first time. Well-known, long-distance trails are a good place to start as you can simply pick a short section to dip into for a few days.
Picture of our campsite on the Huemel circuit. We circled our campsite with rocks to protect ourselves from the strong wind. There is only one small safe house.
3. Make sure navigation tools are reliable
Most hikers like to use GPS to navigate the trails. This is great, but electronics can always fail in some way, and you don’t want to be caught out. I advise that you always bring a compass and an up-to-date map of the area. This way, you’ve got a backup navigational tool if your GPS does stop working.
That being said, a map and compass are useless if you don’t know how to use them properly. Make sure to brush up on this important skill before heading off on your multi-day hike.
4. Take good care of your feet
It’s one thing to have to nurse a blister after a day of hiking. It’s a special kind of hell to deal with blisters and sore feet in the middle of a multi-day hike kilometers and kilometers away from civilization. Next to your brain, your feet are the most important body part when it comes to hiking. Make sure to take care of them. Invest in a dedicated pair of hiking boots. Then, use them. Take them on several shorter hikes. You don’t want to start a long hike in a pair of boots that aren’t broken in.
Next, buy several pairs of socks that are specifically designed for hiking. Merino wool socks are great for multi-day hikes. Some people recommend changing socks once daily. However, you should probably plan on changing more often if your feet sweat or if you are hiking in hot conditions.
Besides socks, flip-flops are one of the most important items to bring with you. Once you hiked many kilometers you have sour feet, maybe even blisters. Once you take them off to settle in your tent you don’t want to wear your hiking boots again just for a pee break. It hurts! It’s good to ventilate your feet and give them time to rest. Flip-flops therefore are very important. I didn’t got those with me on my first 4-day hike and I had some bad blisters, at the end I have an infection on my feet and couldn’t properly walk for a couple of days.
5. Invest in proper gear
There is no such thing as bad weather, only the wrong gear! When going on a multi-day hike, you’ll need to bring a lot more gear with you than if you were going on a hike for just one day. You’ll need to pack camping gear, outdoor cooking equipment and more clothing. This extra gear will add more weight and this can really take its toll as the days pass. Be mindful of the weight of your backpack and bring only the essentials that you truly need to keep yourself safe and comfortable. Now might be the time to invest in lighter gear, such as a smaller tent, a sleeping bag made from lighter material, or a more compact stove. You’ll be grateful, even if you can reduce your overall load by just 5 kg (11 pounds). So make sure to look for light weighted tents, sleeping bags and matts that are well suited for the weather conditions tool.
If you’ll be hiking in a pair or a group, think about whether you can share some load. Perhaps you can split up parts of the tent or cooking equipment.
Share the load!
During my treks I asked fellow trekkers what their most valuable item is on a trek. Most of them mentioned their foam matrass or sleeping bag as their most valuable item, because it keeps you warm and helps for a good night rest. It’s important to invest in a good one that’s also light-weighted. Other great tips were: don’t use new shoes, bring earplugs (the wind can keep you up at night), bring a nice treat with you (for example chocolate) at the end of the day to set the mood. Another great one was, to bring cleaning wipes with you, it’s a nice way to fresh up and if you dry it at have it doesn’t weight a thing.
Here's a list of all the items to bring along:
- Hiking boots: Use proper hiking boots that’s suitable for the terrain. Make sure that they’re comfortable hiking boots that are well worn in, preferably with ankle support.
- Layers layers & more layers!: Pack-in lots of layers. Preferable breathable layers of clothing, like thermal underlayer, shirts, long sleeved shirt, fleece. Merino wool clothing is great
- Socks: Pack several pairs of hiking socks (1 pair for every day): and chance them every day or multiple times a day. It's to prevent getting blisters.
- Slippers/sandals: Bring slippers/sandals with you for after a long hike and around the campsite. Your feet will hurt and you want to ventilate.
- Lightweight waterproof jacket: sometimes weather is unpredictable, make sure you're well protected for the rain and strong winds by bringing a water- and wind proof jacket. It's also another layer to keep you warm.
- Neck buff/bandana: it serves as protection for the sun, to keep your warm, dry for the rain, it can serve as a headband and a washcloth and as a mask.
- Beanie/cap/hood: to stay warm keep your head warm! Make sure to bring a beanie or any other kind of protection for your head with you.
- Backpack: Bring a comfortable backpack with you around 50-70 liter. Make sure it’s a good backpack suited for your size and body type. It needs to have a good shoulder and hips support.
- Trekking poles. They’re to protect your knees: trekking poles can help control the knee-crushing descents that are a feature of pretty much every trek.
- Camping gear: Bring a light weighted tent, foam matrass and sleeping bag with you suited for the (rough) weather conditions and temperatures on your trek.
- Cooking gear: bring the necessary cooking gear with you. A camping stove, pan, lighter, knife/fork/spoon and light weighted tableware (check Seat to summit).
- Food: Food: bring enough food with you, but not too much (check tip 7).
- Water: Bring a water bottle with you. Also, a waterbag could be very useful (check tip 7).
- Head torch: very helpful to move around the campsite. It could get dark quite early at night, if you still need to cook it would be very difficult
- Map and navigation: Make sure you have detailed maps and navigation aids, such as a GPS system and/or a compass.
- Hygiene: Bring along a toothbrush and toothpaste. Baby wipes to wash your self and when you need to pee or number two -> dry them beforehand (less weight). Other product like deodorant, razor, etc.
- First aid: First aid kit with necessary non-emergency medical supplies, such as blisters bandaids, bandages, wipes, gauze, sunscreen and blister cream – as well as pain relievers, and necessary other medications or supplements.
- Personal items: Don't forget to bring all the personal items you need, such as a mobile phone, camera, money and identification documents.
- Optional a Satellite phone: for emergencies, most of the times you go for a multi-day trek you’re in a remote area with no cell reception. With a satellite phone you can call for help. You can rent these of buy them (they
Leave expensive and vulnerable items back home or at your hostel/hotel in a safe locker. I looked for a hostel with good lockers and booked a night up there one the day I came back for a multi-day hike. That way I didn’t had to carry my laptop and unnecessary stuff etc.
Another small tip: You can wash your hands and dishes with sand. Just a useful trick to avoid bringing more stuff. Nature provides the solution. Just use sand and scrub the dirt away. Then wash it off with water.
6. Pack & test
Packing and testing your gear is vital to survival Getting away from it all is great. Until you realize your tent bag is missing the poles. There’s no gear store nearby to pop into when you’re camping in the backcountry, so it’s extremely important to test, know, check and recheck all of the gear you bring.
You’ll also want to focus on minimizing weight, as all of this stuff will be riding on your back for at least some distance. Opting for lighter options and minimizing what you bring will make your backcountry camping trip more enjoyable – especially if you’re hiking far to get there.
7. Food & hydration Plan
When you plan your trip, it is of utmost importance that you make a plan to stay properly hydrated. Remember that you can’t simply throw a bunch of water bottles in your backpack. If you do carry water, it’s a good idea to invest in a water bag. This allows you to carry the water you have more ergonomically. Having a waterbag is also useful to drink small amounts of water while hiking because it has a long straw. You don’t have to stop to grab your water bottle. It’s better to drink lots of small sips instead of once a while half a bottle.
Then, map out places where you can refill or otherwise replenish your water supply (towns/villages? Running water sources? Built-in taps on the trail?). If you aren’t certain that there will be potable water sources, it’s time to invest in a water filtration straw or purification tablets. If you are hiking in especially demanding surroundings, it may help to bring along some powdered sports drink mix.
When it comes to food, it’s best to keep it simple. Freeze-dried meals are a popular option; just add hot water to a meal pouch and you’ve got yourself breakfast, lunch, or dinner. You can also collect some food from the supermarket yourself that are lightweight, nutritious and fitted for a multi-day trip. Check how must calories you’ll need. You will burn a lot more calories than normal during a trek, so this is important.
One good rule of thumb to keep in mind is ‘fresh food first’. If you have fantasies of roasting hot dogs over a fire, or preparing a camper’s breakfast with pancakes, eggs, and all the trimmings, that’s fine. Just plan your menu so that any perishable items are eaten first.
Here’s a list of food/drinks that are well fitted to bring along:
- Instant coffee/tea
- Ramen
- Energybars
- Nuts
- Jerky
- Prepackaged dehydrated meal
- Selfmade package of dry soup + quick cooked pasta (dinner/lunch)
- Milk powder + granola with dried fruit and nuts (breakfast)
- Chocolate
Small tip: always bring extras meal with you (+1 day), in case of a setback along your trip.
8. Be prepared for emergencies
While I never want to contemplate an emergency, things can and do happen. Always let someone know where you’re going and how long you expect your trip to take. That way, they can alert the authorities if you’re not back.
You should also consider packing the following so that you are prepared for injuries or emergencies:
- First aid kit: A small first aid kit containing blister plasters, regular plasters, pain relief tablets, antiseptic wipes and bandages is an essential piece of kit in any hiker’s backpack.
- Satellite phone/PLBs: These are GPS tracking devices that will let people know where you are. Some even come with an SOS button, so you can call out a rescue team if you really need help. Satellite phones and PLBs tend to be expensive and require a subscription, but they’re a worthy investment for peace of mind.
- Bear spray: If you’ll be hiking through bear country, or somewhere with potentially dangerous animals, consider bringing bear spray for protection. Bears typically leave people alone unless they feel threatened, but it’s better to be safe than sorry. Note that bear sprays (essentially pepper sprays) are illegal in some countries.
9. Leave no trace
Leave No Trace principles were developed to protect and preserve outdoor spaces. In a nutshell, they’re a guide to leaving the wilderness exactly as you found it. This is especially important to consider when backcountry camping. There are seven basic Leave No Trace principles; they cover planning and preparing, sticking to durable surfaces, properly disposing of waste, leaving what you find, minimizing campfire impacts, respecting wildlife and being considerate of others.
Regarding properly disposing of waste, this includes food waste. Don’t leave it assuming that the animals will devour it. That’s not healthy for them, and it gives them a taste for human food which can be dangerous for them and other hikers. Respect wildlife, don’t interfere with them. We are in their land. And at last: Leave what you find. Don’t take anything that’s not yours, such as an artifact like an arrowhead. Leave it for other people to enjoy!
10. Don't forget to just enjoy!
The preparation can take a lot of time and we talked about many things that could go wrong. But if you’re well prepared, you’re going to have an amazing experience!! It surely is one of my best memories.
I hope that with these tips you can prepare well and start your long trek with peace of mind. Good luck and have fun!
