15-minute read

Key takeaways

• Preparation and planning: Before heading out, it’s crucial to plan your hike thoroughly. This includes researching the trail, checking weather conditions, and ensuring you have the right gear and supplies, such as a map, compass, and adequate clothing.
• Safety first: Safety is a top priority when hiking. Always inform someone of your plans, carry a first aid kit, and be aware of your physical limits to avoid accidents or getting lost on the trail.
• Hiking gear essentials: Having the right equipment can make or break your hiking experience. Essential items include well-fitted footwear, a reliable backpack, and sufficient water. Investing in quality gear tailored to your needs enhances comfort and safety.

If you haven’t time to read everything now, then skip to a relevant section by clicking one of these links:

What to wear
Hiking gear you’ll need
Know your fitness level
Hiking food
Which trail should I choose?
Hiking navigation basics
How to hike safely
After-hiking body care
FAQs

How do you start hiking if you’re a beginner? This article is the perfect guide for anyone new to hiking. Even if you are a regular hiker, you’ll find some useful tips in here. Read on to learn how to hike!

We all had to start somewhere, and I remember trying to hike without the right hiking shoes. Initially I had the wrong kind of backpack too. I learned the hard way and now I’m sharing my years of hiking knowledge with you.

What to wear

I always go by the motto “There’s no such thing as bad weather, only the wrong clothes.” Having said that, I do NOT recommend that beginners go hiking in high winds, heavy rain, fog, freezing conditions or during a heatwave.

Three days before you want to hike, check the weather daily. Will it be hot or cold? Will it rain? Is it going to be windy? Don’t go out in extreme weather. If you’re new to hiking, it’s best to choose a mild, calm day. Then dress accordingly.

Think of hiking clothing as a series of layers: Base layers, hiking layers, insulation and a waterproof and windproof layer. Hiking clothing should be quick-drying and moisture-wicking. Made of polyester or wool.

Use base layers in cold weather to trap in warmth. They are tight-fitting but stretchy. Think of a long-sleeved vest and long Johns.

‘Hiking layers’ are pants, t-shirt and a hat. The pants should have lots of zip-up pockets, and can also have detachable legs. 

Insulation layers keep you warm in cold temperatures. This can be a jacket or pullover, warm hat and gloves. The jackets should be lightweight and not bulky.

A waterproof and windproof layer is a good idea even if rain isn’t forecast. The weather changes quickly in the mountains. Wind can be cold even on a hot day. It’s also useful to sit on if you take a break and the ground is damp.

Hiking boots or shoes

How to hike in terms of what footwear to use? I advise proper hiking shoes or boots because they have hard, durable soles that will protect your feet from rocks. Hiking shoes or boots will also grip better. Do not go hiking in sneakers! If you only buy one item of clothing when you start hiking, make sure it’s hiking shoes or boots. 

The difference between hiking shoes and boots is that boots protect your ankle. Boots make it less likely that your ankle will twist. Some people find boots restrictive. If you have weak ankles then boots are advisable. If you’re strong and supple, you can use shoes. Trail running shoes are also an option if you want something lighter weight.

I wear shoes if I’m hiking in warm weather and boots for cold, wet weather. I always buy my hiking boots and shoes one size too big. Why? I have space for thick hiking socks in winter. Also, I noticed that my toes got crushed on long descents if I wore hiking shoes in my regular size. Your feet tend to swell when hiking too. Buying hiking shoes a size bigger is much more comfortable.

Tip! Always test your hiking shoes and boots on a series of short walks before you wear them for your first hike. You need to check they are comfortable.

There’s a quick test to figure out if hiking shoes or boots are the right size. With your foot in the shoe, slip a finger inside the heel. If you still have space to wiggle your toes while your finger is in the shoe, they are a good size.

Don’t scrimp on socks. Buy socks made for hiking. They are designed to offer support. Make sure the socks come higher up your leg than the top of your shoe or boot. This prevents your footwear from rubbing your skin. REI recommends wool or synthetic socks, not cotton. Cotton socks often end up with holes in if used for hiking.

Hiking t-shirts, jerseys and jackets

Layer-up because you’ll be warmer while hiking and you’ll cool down once you stop for lunch or a rest. It’s cooler the higher you go. The wind adds a chill factor too. If it’s warm but windy I take a windproof jacket to wear while I’m stopping for lunch. Usually, I’m on the peak of a mountain when I take a break and I cool down quickly without a jacket.

I always wear a hiking t-shirt and I take one or two long-sleeved layers as well. Whatever the weather, I’ve always got two extra layers in my backpack as well as what I’m wearing. The best hiking t-shirts and jerseys have moisture-wicking properties. This means they suck sweat away from your body and are quick-drying. 

Polyester, nylon or wool are ideal materials for hiking clothing. These fabrics have quick-drying and moisture-wicking properties. 

Do not hike in jeans! They are too heavy, they don’t stretch enough, and they are slow to dry.

The best hiking pants or trousers have some stretch, are quick-drying, have lots of zip pockets and have removable legs. You need the pant legs to protect you from thorny bushes, sharp grasses and insects when you are trekking through vegetation. But, if you’re out on an open trail and it’s hot, it’s great to be able to detach the pant or trouser legs.

Tip! If you’re driving to your hike in cold weather, don’t sit in your car with all your layers on because when you get out of the car, you’ll feel cold.

A hat can keep you warm or protect you from the sun. I feel much more comfortable wearing a hat while hiking. A baseball cap is good for shielding your eyes and face from the sun, but it doesn’t protect the back of your neck. A hat with an all-round rim and a string you tighten under your chin is a good choice to protect from the sun. It won’t blow off in the wind either.

In colder, cloudier weather, a beanie is a great option for keeping the heat in and your ears cozy.

Tip! In cold weather your nose might run. Take a handkerchief!

Hiking gear you’ll need

Backpacks

The second-most essential item for hiking is a backpack with a hip belt. (Also called a rucksack.) The hip belt closes around your hips and allows your hips to support the weight of the backpack. If you don’t have a hip belt, your shoulders will take the weight of the backpack and by the end of the hike they will be sore. 

A good backpack also has a sternum strap that closes across your chest. This stops the backpack from swaying about. It will also have side pockets to hold water bottles, or a place to slot in a water hydration reservoir. 

Extra protection

Trekking poles can relieve the strain placed on the knee and ankle joints. They will also give you an upper body workout. Read more here about the benefits of trekking poles. 

Compression socks for hiking improve muscle stability and stop your muscles aching so much after hiking.

How to hike if you need knee support? There are compression sleeves, braces or straps that can add stability to your knee joint. A sleeve slides over the whole knee and gives all over support. It increases blood flow and limits kneecap movement. A brace is similar but you can find them with a hole cut out for the kneecap. This is good to prevent compression of the kneecap. A knee strap is smaller and provides support to the patellar.  

Water bottle

You’ll need a lightweight water bottle and/or a water hydration reservoir which slips into your backpack. If you don’t want to buy a specialized bottle or reservoir for hiking, then re-use any plastic water bottles you have lying around. 

As a rough guide, take half a liter of water for every hour you hike. Water is heavy, so if you’re going to need more than three liters of water, you may need to source it along the route. To figure out exactly how much water to take hiking and learn more about the options for carrying and sourcing water, see this article.

Know your fitness level

If you’ve never hiked before and are unsure of your fitness level, I’d recommend a maximum 6-mile (approx. 10km) hike on flat ground. For more experienced hikers it’s not unusual to hike 24 miles in a day (40km). My average day-hiking distance is about 9 – 13 miles for a day hike (approx. 15 – 20km), which includes a lot of uphill scrambling. 

Don’t rush the hike. You need to reserve energy to last you until the end of the route. Staring out at your fastest pace will tire you out. Take a steady pace that you can maintain.

Stop whenever someone needs to stop. When hiking you proceed at the pace of the slowest or weakest person.

Hiking food

The amount of food you take hiking depends on the length of the hike, and the season. I always start with a good breakfast of fruits, seeds, nuts, oats and toast at least an hour before I head out. 

If you’re setting off early and are not hungry before the hike, then eat a banana or something light to give you some energy. Start to hydrate before the hike by drinking water or coconut water.

This is a rough guide, but you’ll need about 200 – 300 calories per hour during your hike. I am not a calorie-counting type of person. I listen to my body. I eat when I’m hungry. Don’t take food that is greasy, heavy or stodgy like leftover pizza or creamy pasta. You will feel sluggish once you’ve eaten. After lunch, you still need to finish the hike!

Nuts, dried fruits and trail mix are excellent for giving energy and stopping hunger pangs. If you find that you’re hungry while on a part of the trail where it isn’t comfortable to sit and eat, you can snack on dried fruit and nuts to keep you going.

Don’t take food that will get squished in your backpack. Bananas don’t travel well. I recommend chopping up small pieces of fresh fruit and putting them in a small plastic container. 

Ideal for a hiking lunch is a sandwich or plastic tub of rice, quinoa or cous cous salad with chopped veggies or whatever you want to throw in. A tub of fruit and some chocolate-covered nuts, or a piece of cake or an energy bar. My go-to standard are egg mayo salad sandwiches. Always take more food than you’ll think you’ll need. 

Which trail should I choose?

Use hiking guidebooks, websites and national park information services if you’re going to a managed national park. You’ll want to decide on the length, ascent, descent, and technicality of the trail. A technical trail will be more off-road with trails that may be unclear and harder to find. I would avoid a highly technical trail as a beginner because you will need scrambling experience and a good ability to navigate and use maps. 

You can consider water sources, but in reality, you can carry enough water with you for a day hike. It doesn’t hurt to get clued up on where you can find water though. But you must treat and filter water before drinking it. 

I can pretty much guarantee you that the route will take longer than you think if you’re a beginner even if you are fit. Walking on rough surfaces, carrying a backpack, climbing slopes, looking for trail direction information, taking photos, and stopping to take in the view … all adds to the time.

As a guide, the average walking pace is 3mph (4.8kph). You’re not hiking on a sidewalk. Only if the trail is flat and well-marked are you likely to do that pace. And what about how to hike uphill? For every 1,000 feet you climb, you should add an hour to your trip because you’ll walk much slower going uphill.

Tip! Hiking a loop, or there-and-back is easier to plan. Plan well ahead if you’re finishing at a different place from where you started.

Do always check the weather! Not just if it’s sunny, but also wind speed, rainfall and even snow. I start checking the weather three days before the hike and I base the hike on where the best weather is. I check the weather daily, and right before I leave the house for the hike. The forecast can change suddenly – especially around mountains. To get mountain weather forecasts you can use mountain-forecast.com

If you’re hiking in a managed area, check if there are limits on the number of people entering the route. Taking your dog? Check if pets are allowed. Do you need a permit to hike? Check the official website or call the park to find out and to see if the trail is open.

Hiking navigation basics

When you become more experienced you may wish to learn how to use a compass. It’s not essential for all hikes. You can plan very well using an up-to-date hiking guidebook, some apps, local knowledge from fellow hikers, a basic map, and websites.

There are many apps. You can use them to help choose a route to hike, and to navigate along that route. Here’s a quick overview of the best:

• Alltrails has a database of more than 200,000 routes

• Gaia GPS is useful for hiking and mountain biking

• Maps 3D Pro is only available on iOS, but is handy for showing the route in 3D

• Wikiloc is great for use alongside a guidebook. You follow trails recorded by other hikers (or mountain bikers) and you can track where you’ve been. 

• Komoot shows you all the nearest paths. Great if you lose the trail. Plus you can pre-plan a route to follow.

I use Wikiloc, but I never rely on it 100 percent because you don’t know the ability of the hiker who recorded the trail. A route that only took them three hours might take you five hours.

Tip! Pre-download maps for use when you’re offline.

There are many more great apps, including apps produced by the National Park Service which covers more than 400 national parks. 

Study the guide and map or app route before you start. It’s best to have an idea of what to expect. If you know that after about an hour you will enter woodland, that helps you check you’re on track. 

Once you’ve started, look out for cairns marking your trail. Cairns are small manmade piles of rocks. Read more about them here. Sometimes colored circles of paint mark the trail – this is true in Europe on more remote trails.

Try to keep a general sense of direction. Where is the sun? It rises in the East and sets in the West so bear that in mind. 

If you come to a point in the trail where you’re unsure which fork to take, make a mental note and take a photo. Or put a pin in Google maps to mark the spot you were on when you decided to take (for example) the right fork. That way you can more easily backtrack and take the left fork if it turns out the right fork wasn’t correct.

Tip! To avoid draining your cell battery, put your phone in flight mode but leave GPS and location tracking enabled. If your phone loses signal it will use up lots of battery power searching for a signal.

Once you know you’re going to hike regularly and spend time in remote areas, you could buy an InReach device. They use satellites to track your exact position even when you have no cell coverage. Garmin offer various models. You have to pay for a monthly subscription, which starts at about $12 per month. I recently took one to Raja Ampat in Indonesia – it doesn’t get much more remote and off-grid than that. I could successfully send an SMS to friends back home using satellite comms.

Good hiking manners

Just like when you’re driving, there are ‘rules of the road’ on the trail. 

Give way to hikers going uphill. They may wish to stop and let you pass if they want to get their breath, but the rule is that uphill hikers have right of way.

Let faster hikers pass you.

Go through puddles and not around them. This is so you don’t widen the trail and destroy the surrounding plant life.

Mountain-bikers should give way to hikers. Don’t count on it though. Always be prepared to step aside. They may be going too fast to stop suddenly.

Hikers give way to horses. Be gentle and calm and don’t spook them as they approach you.

Take your trash home with you.

Don’t play loud music or talk loudly. People go hiking for peace and quiet.

How to hike safely

If you’re new to hiking, don’t go alone. Try to find like-minded friends with a similar fitness level and plan the hike together. Make sure you all have the same expectations. How often do you want to rest? Are you going to have a long picnic lunch? Does someone want to do some hammocking? 

Hiking alone is exhilarating. I hike alone often. But I started by joining guided groups with large numbers of people. I became familiar with my local terrain, I learned what my ideal pace was, and I learned my limitations. Then I learned how to navigate. Only then did I start hiking alone.

Hiking solo is the ultimate feeling of freedom and achievement. No one is talking and so you’re more aware of the nature around you. I like to do trails with few people. Sometimes I stop and stand in the middle of the mountains and I can’t see a single other person. The scenery is epic, it’s quiet except for birdsong, and I get the most amazing buzz that I am there. Once I’m safely home I feel amazing – hiking is a drug for sure!

If you have no choice but to hike alone as a beginner, always choose a popular trail where there will be other hikers to help you. Also, you won’t have to focus so much on finding your way.

Always tell someone where you’re going and what time you expect to finish. Then tell them when you do finish. This is the rule no matter how experienced you are. Seen the movie 127 hours? Don’t be that guy. If you haven’t seen it, I’ll let you Google it. Also, tell your contact person what they should do in case you don’t check in with them. Who should they call?

One of the apps I use is Wikiloc. Even if I’m not following a route on Wikiloc, I can track myself and share my live location with a friend. If you lose cell coverage the data won’t be as accurate, but it will still give your last known location. Also, if you’re tracking yourself and you get lost, you can simply retrace your tracked trail.

You could buy a Personal Locator Beacon (PLB). This device can send an SOS to the emergency services along with your location if you activate it. It’s useful if you like to go deep off the beaten track alone.

Everyone who doesn’t have a PLB should have a ‘Vicky’! Vicky was my good friend who always demanded to know where I was whenever I was hiking, kayaking or doing any wilderness activity alone. I told her where I was, where I planned to go and how long she could expect to wait before I checked in with her again. I told her if I knew I would be out of cell coverage. If you get yourself a ‘Vicky’ make sure she/he is reliable.

My Vicky once tried to call me several times when I had forgotten to check in with her. I was with a friend and we had exceptionally high wind. We were safe, but the hike took longer than expected. When I didn’t answer Vicky’s calls, she called the emergency services! 

Sadly Vicky suddenly passed away since I originally wrote this article. She was so excited that I’d written about her, that I’ve kept the above paragraph as a way of thanking her for being such a good friend.

Register your hiking route

How to hike safely? Here’s a handy document you can print out. Fill it in with details of your planned hike and give it to a responsible friend. 

Or, use an app to register your trip plan, such as Adventure Smart. Then you can share your plan with friends and family. The app even gives information about outdoor survival. 

Tip! This is essential. Take an external phone battery to charge your phone. If you’re navigating using an app, and taking photos, your battery will run low. I take a spare battery that holds five phone charges on it, and I always need it.

Don’t hike with a deadline. I like to make sure I don’t have any commitments for later in the day. When you’re a beginner hiker, a route can take longer than you think because you’re stopping to take photos, or going slower than anticipated. If you feel you have a deadline you’ll start to rush. Not only will you enjoy the hike less, but you are also more likely to trip or slip and fall.

Aim to finish well before sunset. But take a head torch in case you don’t. Don’t rely on your phone’s light. A head torch is best because it straps to your head and keeps your hands free. Also, there are head torches with a red light which enable you to see where you’re going but don’t blind others when you face them. I use red head torches when I’m sailing at night and they are excellent. They also help you keep your night vision. Take spare batteries.

If you’re in a group, stay together. If you split up and arrange to catch up later, you risk losing each other and delaying the hike. Staying together is safer.

You might encounter wildlife on the trail. Wild animals usually avoid people. If a wild animal follows you, do not run. Walk away slowly and calmly. You don’t want to look like prey and trigger the animal’s hunting instincts.

Look where you’re putting your feet. Rattle snakes are camouflaged to blend in with rocky paths, so be careful not to step on one. Also watch for uneven surfaces or slippery rocks.

It’s helpful if you know some first aid, but not essential. It’s a good idea to take a basic first-aid kit, especially if you’re hiking far away from civilisation.

Sunscreen! Take it with you and use it!

This last point is more about safety for the environment and wild animals living there. Don’t start fires, drop litter or contaminate the environment. As the famous saying goes: “Take only photos, leave only footprints”. 

If you have to poop or pee, don’t do it near a water source. Don’t leave toilet paper on top of the ground. Dig a small hole and bury your poop and paper. And don’t squat down over prickly or poisonous plants! Check the regulations if you’re in a managed park, they may require you to take your waste away with you in a bag.

If you’re on your period, take used tampons and pads away with you in a bag. Don’t bury them in nature as they don’t biodegrade well. 

If you don’t follow park rules, the authorities can end up having to close the park so they can remove all the human waste.

Tip! Take hand sanitizer so you can ‘wash’ your hands after using nature’s rest room!

In 1990, the US Forest Service together with the National Outdoor Leadership School (NOLS) developed a wilderness education program called ‘Leave No Trace’. The program gives guidelines on how to explore the outdoors sustainably. Make sure you are familiar with it before you head out.

If you want to feel more confident about your hiking skills before you head out, sign up for a hiking experience with REI. If you live in the US, check their camping and hiking experience classes.

After-hiking body care

Knees, hips, lower back, shoulders, feet may ache. Do some simple and slow stretches and hold each stretch for at least 30 seconds while breathing deeply. 

Check yourself for ticks if you’ve been in a heavily wooded area.

Dry out any damp clothing to prevent mould.

Drink more water or hydration drinks with electrolytes to make sure you’re not dehydrated. Have a good meal to replenish your energy.

Now you know how to hike. What next?

If you take our advice and get the right clothing, footwear and gear, you’ll be comfortable. Judge your fitness level correctly and don’t try to be a hero. Take sufficient food and water. Spend a few days planning your hike and learning about the route. And always let someone know where you’re going and when. Then you’re good to go and enjoy! 

FAQs

What essential gear do I need for hiking?
Essential hiking gear includes well-fitted footwear, a reliable backpack, adequate clothing for weather conditions, a map, a compass, and a first aid kit to ensure safety and comfort on the trail.

How should I plan and prepare for a hike?
Planning a hike involves researching the trail, checking weather forecasts, informing someone of your hiking plans, and ensuring you have the necessary gear and supplies like water, snacks, and navigation tools.

What safety precautions should I take when hiking?
Key safety precautions include letting someone know your hiking route and expected return time, carrying a first aid kit, staying aware of your physical limits, and being prepared for emergencies with tools like a torch and extra water.

How can I ensure comfort during a hike?
Ensuring comfort during a hike involves wearing appropriate clothing and footwear, packing enough water and nutritious snacks, taking regular breaks, and being prepared for weather changes with suitable gear like a rain jacket or sun protection.

Get in the know about how to hike!

Check out our other articles below to learn more about hiking.

10 must-have hiking essentials – plus hidden gems you didn’t know about
Cairn rocks – what are they and how do you use them when hiking?
Permethrin insect-repellent clothing