The Complete Backpacking Essentials Guide (includes a downloadable checklist)

Preparing for a backpacking journey can be exhausting and demanding. During my initial experience, I spent countless hours scouring the web for gear suggestions and packing lists. Eventually, I realized those resources lacked essential information. As a result, I created my own thorough backpacking checklist.

Since that time, I’ve logged countless miles exploring remote trails, and this checklist has been essential for many of those adventures. It has simplified packing for my backpacking journeys significantly. In this guide, I’ll share my personal backpacking checklist, designed to accommodate everything from quick overnight excursions to extended expeditions.

This guide includes my essential backpacking checklist template, designed as a flexible foundation. When selecting your backpacking equipment, consider your individual needs, the length of your trip, and the forecasted weather.

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Essential Items for Your Backpacking Adventure

When beginning, aim to keep your backpack’s total weight at or below 20% of your body weight. As you gain experience, assess which items went unused or could serve multiple functions, then switch to lighter alternatives.

Focus on using lighter options for major gear like your tent, sleeping setup, and backpack, as these significantly impact your total load. The aim is to gradually achieve a balance where your pack remains light yet comfortable for your needs.

Essential Gear for Backpacking

The core of any backpacking checklist consists of essential gear, which includes the heaviest and bulkiest items. Often referred to as the “Big 3” or “Big 4,” these critical components typically encompass the backpack, shelter, and sleeping setup (comprising a sleeping pad along with a sleeping bag or quilt).

Backpack

A backpacking pack (typically 40–65 liters in capacity) is generally adequate.
Waterproof backpack protector or rain-resistant backpack insert
Waterproof compression bags or storage bags (optional)

The backpack is typically considered the cornerstone and usually tops the list of essentials for backpacking, but I suggest purchasing it toward the end of your gear collection. This approach allows you to assess how everything fits, test the pack’s comfort, and evaluate its packability once you’ve acquired most of your equipment, particularly the bulkier items.

For overnight or multi-day backpacking adventures, a pack between 40L and 65L is generally ideal. While the duration of your trip will influence the size you need, opting for a larger pack offers greater flexibility, allowing you to use it for shorter excursions too.

Consider using a rain cover or liner for your backpack to keep your equipment dry during wet weather. For additional advice on backpacking in rainy conditions, explore more tips.

Explore our top picks for backpacking packs in our comprehensive guide to the best backpacking backpacks

Tent

Lightweight camping shelter for backpackers
Tent pegs
Trekking poles are essential tools for hikers, providing stability and support on uneven terrain. They help distribute weight, reduce strain on joints, and improve balance during long hikes. Adjustable and lightweight, trekking poles are designed for various trail conditions, making them a versatile accessory for outdoor enthusiasts. Many models feature ergonomic grips and durable materials to enhance comfort and longevity. Whether navigating steep ascents or rocky paths, trekking poles can significantly improve a hiker’s performance and safety.
Groundsheet (not mandatory)

Selecting a tent involves evaluating aspects such as cost, weight, roominess, simplicity of assembly, and overall design. A tent that sets up swiftly can be a lifesaver following an exhausting trek, while ample interior space ensures better relaxation. The primary categories are freestanding and non-freestanding tents.

Freestanding tents come with their own dedicated poles, while non-freestanding models rely on trekking poles for support. Both types are fairly straightforward to assemble, but I suggest rehearsing the setup for a trekking pole tent before heading out on the trail.

Trekking poles are incredibly useful, and I strongly suggest using them, particularly for safeguarding joints during downhill hikes. In the past, I avoided trekking poles simply because I wasn’t aware of their advantages. Today, they’ve become a must-have in my equipment lineup and a critical component of my backpacking setup, especially since I now rely primarily on non-freestanding tents.

Explore the top backpacking tents featured in our comprehensive gear roundups, all rigorously tested and reviewed.

Top 2 Backpacking Tents for Two People

Rest System

Sleeping Mat
Sleeping Bag versus Quilt
Portable Travel Pillow (Optional)

A critical component of the “Big 3” essentials for backpacking is the sleep system. Designing an effective sleep system requires careful attention to the weight-to-warmth ratio, comfort, and overall dimensions. Sleeping pads are available in mummy or rectangular shapes, typically ranging from 20 to 25 inches in width.

Sleeping bags and quilts provide optimal insulation for warmth. Sleeping bags deliver full-body coverage from front to back, whereas quilts resemble blankets but are crafted to reduce drafts. Both options perform effectively, though keep in mind that the warmth of your sleeping bag or quilt depends on the quality of your sleeping pad.

Sleeping pads are rated with an R value to measure their insulation. Generally, a sleeping pad with an R value between 2 and 5 works well for three-season use, while those rated 5 or higher are more suitable for four-season conditions. Always choose a sleeping pad with the right R value for the intended season.

Layers of Clothing

Underwear
Hiking socks (made from synthetic materials or wool)
Short sleeve
Long-sleeved shirt (for protection against insects or sun exposure)
Insulated fleece jacket (mid layer)
Compressible insulated jacket filled with down or synthetic material
Quick-drying hiking pants or shorts
sleep shirt / base layer top
sleep pants / base layer bottom
Bandana or BUFF headwear
Insulated Pants (optional) – Fleece or Down
Gloves or Mittens
Beanie (made from fleece or wool)
Waterproof Outerwear for Rainy Weather
Waterproof trousers (if desired)

Layering your clothing correctly is crucial for staying safe and comfortable in the backcountry. My top suggestion is to choose moisture-wicking materials such as synthetic fabrics or wool. Avoid cotton on the trails—it’s generally a bad option because it fails to retain warmth when wet, increasing the risk of hypothermia.

Make sure to pack the right layers. The clothing items I’ve included in this list are meant to complement each other and be layered, starting with lightweight options like t-shirts or long-sleeve shirts, followed by midlayers, and finishing with outer layers such as a puffy or down jacket or a rain jacket.

On the trail, I usually wear just pants or shorts paired with a short or long-sleeve shirt. If the temperature drops, I add my fleece mid-layer. When it’s windy or rainy, I throw on a rain jacket. While setting up camp, I often rely on a puffy or down jacket to stay warm once my body stops generating heat from hiking.

Footwear

Hiking footwear, including boots, shoes, and trail runners
comfortable footwear or outdoor shoes
Gaiters (if desired)
Microspikes (optional)

Choosing the right footwear is a critical yet frequently underestimated aspect of a successful backpacking adventure. The decision to opt for hiking boots or trail runners depends largely on the landscape you’ll traverse and your individual comfort needs. Hiking boots provide robust durability and essential ankle support, ideal for navigating rough or unpredictable trails.

They’re also ideal in colder environments where additional insulation and water resistance are advantageous. Conversely, trail runners are light, offer excellent grip, and are designed for comfort over extended distances on groomed paths.

The focus isn’t solely on footwear. Consider your sock selection as well—skip cotton and opt for moisture-wicking fabrics to maintain dry feet and minimize blister formation. As for camp shoes, your feet will appreciate the chance to breathe after a long day of intense trekking.

Navigation

GPS device or smartphone GPS application
Waterproof map bag (dry sack)
Compass
Satellite Messenger and/or Personal Locator Beacon (optional)
Additional batteries, portable chargers, and charging cables

Navigation is a critical component of any backpacking checklist. Thanks to modern technology, numerous dependable hiking apps now offer GPS functionality. While it may seem obvious, always remember to download the map on your chosen app before embarking on your backpacking adventure.

Even now, I always keep a topographic map and compass as a reliable backup—I’m skilled in using them. Fortunately, I’ve never needed to rely on them. While GPS devices and smartphone apps are incredibly useful, they can lose power, get damaged by water, or fail unexpectedly.

Satellite messengers and Personal Locator Beacons (PLBs) tend to be expensive, so I wouldn’t necessarily consider them essential gear. That said, if your budget allows, they can be invaluable during emergencies. With modern phones becoming increasingly sophisticated—many now including built-in SOS capabilities—the need for satellite messengers or PLBs might not be as critical.

Outdoor Cooking Area

Portable camping stove
Fuel
Cooking set/Pot
Cup
spork
plates / containers
eco-friendly soap that breaks down naturally
fast-drying towel
foldable water carrier (optional)
small pot scrubber or sponge (optional)
fine-mesh sieve (optional)

Backpacking loses its charm without food. If you share my passion, you likely love preparing a delicious meal in the wilderness. However, it’s essential to adhere to Leave No Trace principles and clean up thoroughly afterward. This backpacking checklist’s cooking kitchen section emphasizes lightweight yet functional gear for meal preparation and cleanup.

I prefer using a tiny scrub sponge cut into a small square for cleaning, though you could embrace minimalism and simply use your fingers. When straining food from gray water, I opt for a mini strainer, which might seem odd, but you could take a minimalist approach by diluting it with water and consuming the leftover bits like a soup.

For two people, we suggest using compact pot systems, ideally between 1.1L and 1.3L in size. You may opt for a larger pot if additional space is desired.

Nourishment and Hydration

Water filtration / chemical purification
Water containers / hydration bladders
Everyday meals plus one additional option
Bear-resistant container / Food storage sack
Instant coffee or Tea (optional)
Electrolyte blend (optional)

Food and water are critical items on any backpacking list, and carrying a reliable water filtration method is vital for safety. The Sawyer Squeeze and chemical treatments like chlorine dioxide are my preferred ways to purify water.

For most relatively clean water sources, I typically depend solely on the Sawyer Squeeze, but when dealing with more contaminated water, I combine chemical treatments with the Sawyer Squeeze filter.

Toiletries

Hand sanitizer
Toothbrush and toothpaste tablets
Medications prescribed by a healthcare professional
Eyeglasses prescribed by a doctor and/or contact lenses
Trowel
Toilet paper and/or bidet
Menstrual hygiene products
Urine Rag / bandana (if desired)
Disposable moist towelettes (optional)
Small comb, additional hair bands (optional)
Deodorant (if desired)

From my perspective, toiletries often become the most contentious category on any backpacking checklist. Certain travelers trim their toothbrushes and hairbrushes to reduce weight. Meanwhile, numerous backpackers opt to leave makeup behind and skip using deodorant altogether.

Ultimately, your approach should focus on doing what feels right for you and exploring methods to streamline and lighten your toiletries kit. Your personal care routine will probably end up being a bit different from your usual at-home habits.

The focus is on alteration and streamlining. Swap a standard deodorant stick for a compact travel version, opt for bathing wipes, or embrace a completely natural approach. As another instance, rather than taking a traditional shower, you could skip it entirely, choose fragrance-free baby wipes, or immerse yourself in a natural water source.

Safety and Maintenance

First aid supplies container
Handheld light or head-mounted light
Safety whistle
Quick-ignition fire starter for emergencies
Alternative water treatment (chemical) for backup purposes
Duplicate itinerary (one given to a friend or relative and another kept inside the vehicle)
Blade or versatile handheld implement
Repair Kit (Sleeping pad, tent, adhesive tape, etc.)
Bear Spray (recommended but not required)

Staying safe in the backcountry is essential, and the ability to repair damaged gear is key to maintaining comfort. While backpacking, I’ve had to fix everything from down jackets to tent mesh—issues arise, and carrying a repair kit ensures you can address problems quickly.

The majority of safety gear listed here is sourced from the 10 essentials and incorporated into our detailed checklist. Certain items, such as bear spray, are region-dependent and optional, while others might be omitted to avoid redundancy. For instance, many of my backpacks feature an integrated safety whistle in the sternum strap, eliminating the need to carry a separate one.

Belongings of an Individual

Phone
Photo identification, money, and payment cards (credit/debit)
Required Backpacking Permits (when applicable)
Keys for a Car

Personal items on our backpacking checklist include essential belongings needed for identification, financial transactions, and permit documentation.

Sun and Insect Defense

Sunglasses
Wide-brimmed sun hat
Sunscreen
Moisturizing Lip Balm with SPF Protection
A substance designed to deter insects
Mosquito face cover (optional)

From my experience, two issues that can ruin a backpacking trip are insect bites and sun exposure. That’s why this section has a dedicated spot on our backpacking checklist. Generally, we suggest treating clothing with permethrin when hiking in areas with lots of bugs. Occasionally, a mosquito net might be necessary, though this is typically reserved for extreme bug seasons in damp or wet locations.

We choose sunscreen sticks for their compact and lightweight design, avoiding the hassle of messy, greasy applications from traditional tubes.

Surplus Materials

Compact backpack or Summit pack (not required)
Camera, power source, storage media (if needed)
Optional sleeping eye mask
Earplugs (if desired)
Optional books or reading materials
Write using a pen or pencil (if preferred)
Portable chair or seating cushion (optional)
Card games or other forms of gaming (if desired)
Binoculars (if desired)

Backpacking isn’t just about how far you go; it’s also about the memories you make and the chances to unwind during the adventure. Though many backpackers venture into the wilderness to fully embrace nature.

Adding a few additional items can elevate your backcountry adventure. The extra items section of our backpacking checklist includes more luxurious options. Be selective with your choices, aiming for just 1-3 items to keep weight manageable, depending on how much they add to your pack.

For instance, I frequently carry a sit pad, though it weighs just around an ounce, making its impact on overall pack weight minimal. Similarly, I often pack sleeping ear plugs, but their weight is so insignificant that it barely affects the total load.

Occasionally, I’ll carry a book or a camera, both of which add considerable weight. Including just three to five books in my backpack would noticeably raise the pack’s load, making my time on the trail more challenging.

Mastering the Art of Packing: Essential Strategies and Advice

Now that you’ve gone over the backpacking checklist and understand what to bring, it’s time to load everything into your backpack. Packing for backpacking requires some practice, but it gets simpler with experience. For better balance and ease, stick to these steps:

Place the heaviest items toward the center and near your back. Secure them with compression straps to prevent movement.
Pack lighter belongings and items you’ll use often in the top and exterior compartments.
Prioritize non-essential items by placing them at the end.

To properly wear your loaded backpack, adhere to the following steps:

Lift it onto your leg above the knee.
Slide each arm through the shoulder straps one at a time, balancing the load to prevent unnecessary pressure on your back.
Maximize your backpack’s features—adjustable loops, compression straps, and hip belt compartments are designed to hold additional gear and offer easy reach for must-haves such as snacks and water bottles.
Store your tent poles and other long gear in the side compartments to prevent them from jabbing or bothering you while you’re on the go.

By perfecting these packing methods, you’ll optimize your backpack’s capacity while guaranteeing a smoother and more enjoyable hike. When each item has a designated spot, you can hit the trail with assurance, ready for whatever the adventure brings.

Common Inquiries

What factors should I consider when choosing a shelter option—tent, tarp, or hammock?

Evaluate the weight, space required, setup difficulty, and surrounding conditions before choosing. Tents provide greater protection, tarps are more lightweight and adaptable, while hammocks excel in forested terrain where level ground is scarce. In general, I suggest tents rather than tarps or hammocks, particularly for those new to backpacking.

Is it possible to carry sufficient food for a seven-day trek in the wilderness?

Certainly, it’s possible to prepare sufficient food for a seven-day backpacking adventure by targeting approximately 2500 calories per person daily (keep in mind that this calorie estimate varies depending on factors like gender, body size, and activity level). Opt for lightweight, long-lasting, and high-calorie foods to simplify meeting your energy needs.

How does ultralight backpacking differ from traditional backpacking?

In backpacking, ultralight emphasizes using the lightest equipment possible to achieve a base weight under 10 pounds, whereas traditional backpacking favors heavier loads for greater comfort and readiness. If possible, I suggest aiming for a middle ground—neither ultralight nor traditional, but a lightweight strategy instead.

What quantity of water should I bring, and are the water sources on the trail dependable?

Aim to bring approximately half a liter of water for each hour of moderate exertion or around 1 to 1.5 liters for every 5 miles of hiking or backpacking, and consistently verify the accessibility and dependability of natural water sources on your planned path.

Should I choose hiking boots or trail runners for my journey?

The choice between hiking boots and trail runners varies based on terrain and individual preference. Typically, hiking boots provide greater support and durability for rugged landscapes, whereas trail runners are lighter and more suitable for smooth, well-kept paths. Personally, I favor trail runners for most of my hikes, reserving hiking boots primarily for colder conditions.

Summary

Concluding this backpacking checklist, keep in mind that the adventure hinges on both readiness and discovery. Each decision, from choosing the proper equipment to organizing it effectively, influences your journey.

Whether you’re gazing at a breathtaking mountain vista or settling into your sleeping bag beneath a starry sky, proper preparation guarantees a safe and enjoyable experience. Use this backpacking checklist as a guide, customizing it to fit your needs and the specifics of your journey, so you can embark on your hike with complete assurance.