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How much weight should I carry on a hike?
When it comes to hiking, the weight of your backpack is a crucial factor that can make or break your experience. A heavy load can turn even the most scenic trail into a painful ordeal. Whether you’re heading out for a day hike or embarking on a multi-day trek, understanding how much weight your backpack should carry—and how to reduce it—can enhance your comfort and enjoyment on the trail.
THE GOLDEN RULE: How much weight should your backpack hold?
Experienced hikers often follow a simple guideline: your backpack should weigh no more than 10% of your body weight for day hikes and no more than 20% for multi-day treks. For instance, if you weigh 80 kilograms, your backpack should not exceed 8 kilograms for a day trip and 16 kilograms for a longer trek. However, this rule is just a starting point. Individual factors such as your physical strength, fitness level, and previous hiking experience can influence how much weight you can comfortably carry.
Factors influencing backpack weight
Beyond the golden rule, several factors should be considered when determining the ideal weight for your hiking backpack:
1. Trip Duration and Nature: The longer the hike, the more food, water, clothing, and gear you’ll need. If you’re camping, you’ll also need to carry a tent, sleeping bag, and mat, adding to the load.
2. Weather Conditions: Cold weather hiking requires extra layers, including jackets, gloves, and beanies, all of which increase the weight. In contrast, summer hikes require less gear, allowing for a lighter load. Additionally, if you’re hiking in rainy areas, you might need a second or even a third change of clothes, cold wet socks have never enhanced the hiking experience.
3. Equipment Age: Older backpacks and gear tend to be heavier than modern, lightweight options. Upgrading to newer, lighter gear can significantly reduce your pack weight. Our BN501 35l backpack only weighs 1,35kg and the BN502 55l weighs 1,6kg, allowing you to carry more for a less weight.
4. Preparation and Experience: Beginners often overpack due to uncertainty. With experience, you’ll learn what is essential and what can be left behind, refining your packing strategy over time.
Finding your base weight
Lighter packs increase comfort, improve stamina, and help you move more efficiently, especially on challenging routes. For multi-day treks, understanding both your total weight and base weight—the weight of your backpack excluding food and water—is essential. Ideally, your base weight should be under 13 kilograms for extended trips. Less than 9 kilograms is considered lightweight, and anything under 4.5 kilograms is ultra-light. When looking to lighten your load, start by reducing your base weight by having a light backpack, tent and sleeping bag.
Seven tips to lighten your load
1. Pack the Essentials: Create a packing list of must-have items and stick to it. Only bring additional items if they truly add value to your hike.
2. Minimise Clothing: Limit your clothing to essential, multifunctional pieces that can be reworn and adapted to the climate, like zip-off pants if you are hiking in a temperature changing climate. Think layer upon layer and opt for a light outer layer that protects you from wind and rain.
3. Weigh Everything: Before packing, weigh each item. Choose lighter alternatives where possible because every gram counts.
4. Invest in Lightweight Gear: Consider upgrading to lighter gear, particularly the “Big Three”—your backpack, tent, and sleeping bag—which contribute the most to your pack weight.
5. Plan Meals Carefully: Plan your food carefully to minimise weight. Choose high-calorie, lightweight foods and carry only the water you need, refilling along the route if possible.
6. Reduce Supply Quantities: Use small containers for toiletries and other supplies, carrying only what you’ll need.
7. Learn from Experience: Each hike is a learning opportunity. Reflect on what you used and didn’t use, and adjust your packing list for next time.
Choosing the right backpack capacity
Your backpack’s capacity should match the duration and type of your trip. Squeezing everything into a small backpack can be uncomfortable and unbalanced. Make sure you have a backpack that has smart features such as pockets on the waistband and room for a hydration system, like our BN501 and BN502. This will help you keep your phone, snacks and water close without the need of stopping and removing the backpack.
Here’s a quick guide of an approximate backpack capacity:
Day Trip: 12-15 litres for 3-6 kilograms of total weight.
Multi-Day with Accommodation: 25-35 litres for 6-14 kilograms.
Multi-Day with Camping: 35-55 litres for 10-20 kilograms.
Optimising weight distribution: How to pack your backpack
Proper weight distribution is key to carrying your backpack comfortably. Follow these guidelines for optimal packing:
1. Lower Part: Store large, soft items like sleeping gear that you won’t need until the end of the day.
2. Centre: Place heavy items, such as food and cooking equipment, close to your back to stabilise the load.
3. Upper Part: Keep frequently used items, like your rain jacket, and first aid kit, easily accessible.
4. Outer Pockets: Use these for small, essential items you’ll need on the go, such as GPS, water, and snacks.
5. Waist Pocket: Keep your phone, snacks and other essential small items.
Final thoughts
Packing light isn’t just about comfort—it’s also about enjoying your hike to the fullest. If you’re new to hiking, don’t worry about getting it perfect right away. Learn from each adventure, and over time, you’ll develop a packing strategy that works best for you. Start with shorter camping trips in easier terrain to get a feel for how your backpack and its weight feels during the hike, and increase the distance and difficulty over time. If you need a lightweight backpack, functional hiking clothes or a weatherproof shell jacket for an upcoming hike or camping trip, checkout our wide assortment!
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