Hiking essentials: How to prepare for a hike and what to take along

But if your ambitions stretch beyond a short seaside stroll, don’t rush out the door just yet. You should never underestimate the challenges that trails can present, especially if you’re not a seasoned hiker. Even a day hike requires careful preparation, let alone multi-day treks.

To set you up for success as you aim to reach new peaks or check off bucket-list trails, we’ve put together a checklist of essential steps. From planning to gear, snacks, and safety tips, you’ll have all the knowledge you need to make the most of your hiking adventures.

A hike in the mountains is not your regular walk in the park. When you’re facing several miles of climbs — whether short or long — you need both strength and endurance to reach the finish line successfully. If you work out regularly, you probably won’t need much additional training. But if cardio isn’t part of your weekly routine, be sure to give yourself a couple of months to prepare.

To avoid overuse injuries, start with half-day hikes in nearby national parks or other designated areas, and gradually build up your distance. Remember, you’ll be carrying gear during your hike, so it’s wise to test your backpack with the intended weight to get your body used to it.

Finally, long hikes that seem never-ending can wear down both your body and your mind. When things get tough, it’s easy to feel like giving up. That’s why it helps to have strategies to strengthen your mental game, too. Whether it’s repeating positive affirmations, listening to uplifting songs, or talking with fellow hikers who motivate you, find what works best for you.

Dressing up for the occasion is critically important when heading out on a long hike. Since you’ll be outdoors for a day or more and can’t bring your entire wardrobe, opt for lightweight, breathable layers that adapt to changing conditions.

Depending on the weather, start with moisture-wicking base layers to keep sweat off your skin. Add insulating layers like fleece if it’s chilly, and finish with a waterproof, windproof outer layer. Avoid cotton, as it retains moisture and can leave you cold and miserable.

Comfortable, sturdy hiking boots with good ankle support are essential, as are proper hiking socks. Be sure to break in your boots on a few shorter hikes before your main adventure to help your feet adjust and reduce the risk of blisters from tightness or rubbing.

Adventures are exciting, but they should never jeopardize your safety. Before setting out on your hike, make sure you have all the necessary equipment to tackle the trail successfully. Research the route thoroughly and bring along gear like trekking poles, a helmet, or even a knife, depending on the terrain and level of wilderness you’ll encounter.

Whenever possible, hike with a companion or hire a guide, especially on challenging or unfamiliar trails. If you’re hiking solo, always let someone at your base camp know your planned route and estimated return time. Don’t overestimate your fitness or stamina—start heading back before you’re completely drained. And most importantly, stick to marked paths and follow official signs. Straying onto unmarked or alternative routes can be extremely dangerous.

Hiking is one of the most rewarding outdoor activities, but it demands both respect for nature and thoughtful preparation. Taking the time to research the trail, choose the right gear, and prepare yourself mentally and physically is key to ensuring a safe and enjoyable experience.

That said, even the best preparation can't eliminate every risk. Weather can change unexpectedly, you might slip, or your body may simply reach its limit. One way to give yourself extra peace of mind is with If Personal accident insurance. It doesn’t add any weight to your backpack, but it can make a big difference in challenging situations. You can easily submit a claim within the If self-service or mobile app If Mobile Baltics.

Also, if you’re planning to hike abroad, consider getting travel insurance. Choose a policy that best covers your needs.