Picture this: You’re standing at the trailhead of that hike you’ve been dying to try. The morning air is crisp, the views are already stunning, and you’ve got a full day of adventure ahead. But that feeling of excitement can quickly turn to dread if you realize you’ve forgotten something essential.

I’ve been there—halfway up a mountain with blisters forming because I wore the wrong socks, or watching the sky darken while realizing my headlamp is sitting uselessly in my drawer at home. Those moments taught me that when it comes to hiking, preparation isn’t just about comfort—it’s about safety.

Whether you’re planning a casual day hike or tackling something more ambitious, knowing what to take on a hike can make the difference between an incredible memory and a miserable experience. So grab your notebook (or just bookmark this page), because we’re about to break down everything you need for your next trail adventure.

Why What to take on a Hike for Women Deserves Special Consideration

Before diving into specific gear recommendations, it’s worth noting that women often have unique needs when hitting the trails. It’s not about needing “prettier” gear (though if teal is your color, rock it!)—it’s about equipment designed for different body shapes, sizes, and physiological needs.

Women typically have different hip-to-shoulder ratios than men, which affects how backpacks sit and distribute weight. A pack designed specifically for women’s bodies can prevent neck and shoulder pain during longer hikes.

Women’s feet tend to be shaped differently, with various width-to-length ratios and arch heights. This means that unisex or men’s hiking boots often don’t provide the support and fit women need, potentially leading to blisters and foot fatigue.

Temperature regulation can differ—many women report feeling cold more easily, making layering strategies particularly important for comfort throughout changing trail conditions.

Women also have specific hygiene considerations, especially on longer hikes or backpacking trips. Solutions for bathroom breaks and menstruation require thoughtful gear choices that might not be obvious to beginner hikers.

The good news is that the outdoor industry has (finally) started catching up, with more companies designing gear specifically for women’s bodies and needs. The even better news? I’m about to share the best options based on years of trail testing.

Essential Hiking Gear: Your Must-Have Checklist

Hiking Backpack: Your Trail Command Center

Your backpack is arguably your most important piece of gear—it carries everything else! For day hikes, look for packs in the 15-25 liter range. The Osprey Tempest 20 is specifically designed for women’s torsos and features a hip belt that sits properly on women’s hips rather than riding up.

The REI Co-op Trail 25 Women’s Pack offers excellent organization with multiple compartments and external attachment points for trekking poles or extra layers, all at a more accessible price point.

For plus-size hikers, the Gregory Juno 24 comes in plus sizes with extended hip belts and shoulder straps, recognizing that outdoor gear should fit all body types.

Whatever pack you choose, make sure it has:

• Padded shoulder straps that don’t dig into your collarbone
• A hip belt that actually sits on your hips (not your waist)
• External water bottle pockets you can reach without removing the pack
• Some form of ventilation against your back to prevent excessive sweating

Remember that a properly fitted pack should carry most of the weight on your hips, not your shoulders. Many outdoor retailers offer free pack fitting services—take advantage of them!

Footwear: The Foundation of Hiking Comfort

Nothing ruins a hike faster than painful feet. Your specific footwear needs will depend on the terrain and distance, but there are some universal considerations for women:

For easy to moderate trails in dry conditions, trail runners like the Brooks Cascadia or Altra Lone Peak Women’s provide lightweight comfort and good traction. The zero-drop design of the Altras is particularly good for women who experience knee pain with traditional hiking boots.

For rocky terrain or longer hikes with a heavier pack, consider lightweight hiking boots like the Salomon X Ultra 4 Mid GTX Women’s or the Merrell Moab 3 Mid Waterproof. Both offer ankle support and protection without the break-in period old-school hiking boots required.

Whatever footwear you choose, pair it with proper hiking socks—preferably wool or wool blend for their moisture-wicking and blister-preventing properties. The Darn Tough Hiker Micro Crew cushion socks are worth their higher price tag for their durability and lifetime guarantee.

For women who experience hot spots or blisters despite good footwear, Leukotape (a medical-grade athletic tape) applied preventatively to problem areas can be a game-changer. It stays on even through sweat and water crossings.

Don’t forget to break in your footwear before any significant hike! Even the most perfectly fitted boots can cause problems if they’re brand new.

Clothing: The Art of Strategic Layering

Successful hiking outfits follow the layering principle, allowing you to adjust to changing conditions and activity levels. Here’s what works:

Base layers should be moisture-wicking and quick-drying. The Smartwool Merino 150 Base Layer or lightweight synthetic options from brands like Patagonia and REI perform well for most conditions. Cotton is the enemy on trails—once wet from sweat or rain, it stays wet and can lead to dangerous cooling.

A sports bra that actually supports without chafing is non-negotiable for comfort on the trail. This is where I have to mention my absolute game-changer: REZYLE sports bras with their sewn-in pads. When you’re miles from anywhere, the last thing you want is to deal with shifting or bunched-up removable pads. These stay perfectly in place through scrambling, jumping across streams, or whatever else your adventure throws at you. Check them out on Amazon if you’re tired of dealing with sports bras that can’t handle the outdoors.

Mid layers provide insulation when temperatures drop. A lightweight fleece like the Patagonia R1 or a packable down vest gives warmth without excessive bulk.

Outer layers should protect against wind and rain. The Outdoor Research Helium Rain Jacket packs down tiny but provides essential protection when weather turns. For colder conditions, a packable insulated jacket like the Mountain Hardwear Ghost Whisperer/2 offers impressive warmth-to-weight ratio.

Hiking pants should allow full range of movement while protecting your legs from scratches, sun, and insects. The prAna Halle pants and Columbia Saturday Trail pants both offer stretch, UPF sun protection, and quick-drying fabrics. In hot weather, convertible pants that zip off into shorts give you options.

Always pack a hat—both a sun hat for protection and a beanie for unexpected cold, especially at higher elevations where temperatures can drop rapidly.

Hydration: Your Most Critical Supply

Proper hydration can make or break your hiking experience, affecting energy levels, muscle function, and overall safety. The standard recommendation is about half a liter per hour of moderate activity in moderate temperatures, but this increases with intensity, heat, and altitude.

Water bottles like the Nalgene Wide-Mouth 32oz are durable classics, while collapsible options like the Platypus Platy Bottle save space when empty. For longer hikes, consider a hydration reservoir like the CamelBak Crux or Osprey Hydraulics, which allows you to drink without stopping to reach for a bottle.

For trails without reliable water sources, that’s all you need. But if you’ll be near streams or lakes, a lightweight water filter like the Sawyer Squeeze or LifeStraw provides insurance against running out while minimizing the weight of carrying all your water.

For longer hikes, especially in hot conditions, consider electrolyte replacement options like Nuun tablets or Liquid I.V. packets, which help maintain proper hydration more effectively than water alone.

Always research water availability for your specific trail before heading out, and carry more than you think you’ll need—it’s better to return with extra than to run out miles from the trailhead.

Navigation Tools: Finding Your Way With Confidence

While well-marked popular trails might seem foolproof, proper navigation tools are non-negotiable safety equipment for any hiker.

Always carry a physical map of your trail area, even if you’re using digital navigation. Maps don’t run out of battery or lose signal. The National Geographic Trails Illustrated series offers excellent waterproof maps for popular hiking areas.

A compass is your backup for when technology fails. The Suunto A-10 offers reliable performance at a reasonable price point. Take a few minutes to learn basic compass skills before you need them.

Most hikers now use their smartphones with apps like AllTrails Pro, Gaia GPS, or Avenza Maps, which allow you to download maps for offline use. Remember that phone batteries drain quickly when using GPS functions, especially in cold weather or areas with poor signal.

A portable charger like the Anker PowerCore 10000 can keep your phone powered for multiple days of hiking. Store it somewhere warm in cold conditions to maintain its charging capacity.

Consider sharing your route and expected return time with someone who isn’t on the hike. Apps like Garmin InReach allow check-ins and emergency communication even without cell service, though they require a subscription.

First Aid and Emergency Supplies: Be Prepared, Not Scared

A basic hiking first aid kit should balance comprehensiveness with weight and space considerations. The Adventure Medical Kits Mountain Series Hiker Medical Kit provides a good foundation that you can customize based on your specific needs.

Beyond the basics, consider adding:

• Moleskin or blister bandages (even with good footwear, unexpected blisters happen)
• An emergency mylar blanket, which weighs almost nothing but can prevent hypothermia in unexpected conditions
• A small multi-tool or knife for various trail emergencies
• A headlamp or flashlight with fresh batteries—essential if your hike takes longer than expected and darkness falls
• A whistle for signaling in emergency situations (many backpack sternum straps include one)
• Basic medications like antihistamines, pain relievers, and any personal prescriptions

Familiarize yourself with the contents of your first aid kit before hiking, and know basic first aid principles. Many outdoor organizations offer wilderness first aid courses that can provide invaluable knowledge for trail emergencies.

Nutrition: Fuel Your Adventure

Proper nutrition on the trail maintains energy levels and prevents the dreaded “bonk” that can turn an enjoyable hike into a struggle. Even for day hikes, always pack more food than you think you’ll need.

Trail mix combining nuts, dried fruit, and a bit of chocolate provides a classic blend of quick and sustained energy. Make your own to control ingredients and avoid the excess sugar in many commercial versions.

Energy bars like Larabars, RXBars, or Clif Bars offer convenient, compact nutrition. Look for options with recognizable ingredients and a good balance of carbohydrates and protein.

For longer hikes, include some more substantial options like tortillas with peanut butter, hard cheese with crackers, or tuna packets. These provide sustained energy and a welcome break from sweeter snacks.

Fresh fruit like apples and oranges offers refreshing hydration along with nutrients, though they’re heavier than dried options.

Don’t forget electrolytes, especially on hot days or for more strenuous hikes. Electrolyte chews or drink mixes help replace what you lose through sweat and prevent cramping.

Pack your food in sealed containers or bags to prevent leaks in your pack and to contain smells that might attract wildlife.

Sun and Bug Protection: Defending Against the Elements

The sun’s impact intensifies at higher elevations, making protection essential even on cloudy days. A broad-spectrum sunscreen with SPF 30+ should be reapplied every two hours (more often if sweating heavily). Mineral-based options like Thinksport or Raw Elements tend to perform better during active outdoor pursuits.

Sun-protective clothing with UPF ratings provides more consistent protection than sunscreen alone. Brands like Columbia, REI, and Patagonia offer lightweight hiking shirts and pants with built-in sun protection.

Sunglasses with UV protection prevent eye strain and potential damage, especially on snow or water where reflection intensifies UV exposure. Look for wrap-around styles that block side light as well.

For bug protection, options range from DEET-based repellents like Ben’s 30% DEET to natural alternatives like Repel Lemon Eucalyptus. In areas with ticks or significant mosquito populations, permethrin-treated clothing provides an additional defense layer.

If you’re sensitive to bugs or hiking in particularly infested areas, consider lightweight bug nets that can be worn over hats for face protection.

Bathroom Essentials: Addressing the Awkward But Necessary

Let’s talk about something most hiking lists politely avoid: bathroom needs. For women especially, this requires some planning.

Always carry toilet paper or biodegradable wipes in a sealable bag. A separate bag (many hikers use a colored zip-top bag) is necessary for packing out used paper—yes, even toilet paper should be packed out in most environments to preserve the trails.

For liquid waste, products like the Kula Cloth provide an antimicrobial, reusable alternative to toilet paper that clips to your pack to dry in the sun’s UV rays between uses.

If you’ll be menstruating during your hike, plan accordingly with your preferred products. Many women find menstrual cups ideal for hiking as they don’t generate waste and can go longer between changes. Period underwear like Thinx can serve as backup protection.

Familiarize yourself with proper wilderness bathroom etiquette: stay at least 200 feet from water sources, dig a 6-8 inch cathode hole for solid waste (if allowed in your hiking area), and pack out all paper and products.

A small bottle of hand sanitizer is essential for hygiene after bathroom breaks on the trail.

Optional But Awesome: Enhancing Your Experience

While not strictly essential, these items can significantly improve your hiking experience:

Trekking poles reduce impact on knees and improve stability on uneven terrain or during stream crossings. The Black Diamond Trail Cork poles adjust to different heights for uphill and downhill sections and fold down to strap onto your pack when not needed.

A lightweight sitting pad like the Therm-a-Rest Z Seat transforms any rock or log into a comfortable lunch spot and provides insulation from cold ground.

For bird watching or wildlife spotting, compact binoculars like the Nikon Trailblazer 8×25 offer good magnification without adding significant weight.

If you enjoy trail photography, a lightweight tripod like the Pedco UltraPod allows for steady shots and can wrap around tree branches for creative angles.

For particularly buggy areas, a head net weighs almost nothing but provides significant relief from swarming insects.

Packing Strategies: Organizing Your Hiking Essentials

How you pack is almost as important as what you pack. These strategies keep essentials accessible and your load balanced:

Keep frequently accessed items in external pockets or at the top of your pack: snacks, water, sunscreen, phone, and map should all be reachable without unpacking everything.

Use waterproof stuff sacks or heavy-duty zip-top bags to organize and protect gear categories: one for extra clothing, one for food, one for first aid and emergency items, etc. This makes finding things easier and provides protection from unexpected rain.

Pack your backpack with weight distribution in mind: heavier items should sit close to your back and centered between your shoulder blades, while lighter items can fill outer pockets and the top section.

Attach trekking poles and other external gear securely so they don’t swing or catch on passing branches. Most hiking packs have specialized attachment points for this purpose.

Leave no empty spaces in your pack—stuff smaller soft items like extra socks or a light layer into gaps to prevent items from shifting during active movement.

Hiking Gear for Different Seasons and Conditions

Your hiking checklist will need adjustments based on season and specific trail conditions:

Spring Hiking Essentials

Spring brings muddy trails and unpredictable weather. Add gaiters like the Outdoor Research Rocky Mountain Low Gaiters to keep mud out of your boots. Pack extra layers for rapidly changing conditions, and be prepared for both sun and rain, often within the same hike.

Waterproof boots become more important than breathable trail runners, and trekking poles help navigate muddy or slippery sections. Lightweight microspikes may be necessary for trails at higher elevations where snow and ice linger into late spring.

Summer Hiking Must-Haves

Summer means heat management and increased sun protection. Switch to lighter, more breathable clothing with UPF protection, and consider sun sleeves rather than a long-sleeve shirt for adaptable coverage.

Carry significantly more water or ensure you have reliable filtration if natural sources are available. An insulated water bottle or reservoir sleeve helps keep water cool longer.

A bandana or buff soaked in cool water and placed around your neck can help regulate body temperature on particularly hot days.

Fall Hiking Gear Additions

Fall brings cooler temperatures and shorter daylight hours. Add a packable insulated jacket and ensure your headlamp has fresh batteries as darkness comes earlier.

Bright colors are advisable during hunting seasons in many areas—an orange vest or hat increases visibility to hunters without disturbing wildlife.

Be prepared for greater temperature fluctuations between morning and afternoon by focusing on versatile layering pieces.

Winter Trail Essentials

Winter hiking requires specialized gear for safety. Microspikes or snowshoes become necessary for traction, and insulation needs increase significantly.

Add heavyweight base layers, a substantial insulating mid-layer, and a truly windproof and waterproof outer layer. Insulated hiking boots replace lighter footwear.

Hand warmers, a thermos with hot liquid, and high-calorie snacks help maintain body temperature. A puffy insulated jacket with a hood provides emergency warmth during stops.

Never compromise on navigation tools in winter, as trails can disappear under snow and landmarks change appearance. Battery life decreases in cold conditions, so carry extras or keep electronics close to your body for warmth.

Special Considerations for Different Hike Types

Day Hike Essentials

For shorter hikes (2-4 hours) on well-marked, popular trails, you can streamline your gear while still maintaining safety essentials. Focus on:

• At least 1-2 liters of water
• Snacks with a mix of quick and sustained energy
• Basic first aid (bandages, blister treatment, personal medications)
• Sun protection (hat, sunscreen, sunglasses)
• An extra layer for unexpected weather changes
• Phone with offline map or physical map
• Headlamp (even for day hikes—delays happen)

Overnight Additions

When your day hike extends into an overnight adventure, your gear expands considerably to include shelter, sleeping, and cooking systems:

A backpacking tent like the Big Agnes Copper Spur HV UL2 offers an excellent balance of weight and livability for overnight trips. For women hiking solo, the one-person version saves weight while still providing comfortable space.

A sleeping bag appropriate to the expected temperatures is essential—the REI Co-op Magma 15 Women’s offers exceptional warmth-to-weight for three-season backpacking. Women’s specific sleeping bags typically provide additional insulation in the foot box and hip areas to address women’s common cold spots.

A sleeping pad like the Therm-a-Rest NeoAir XLite Women’s provides both comfort and critical insulation from the ground. The women’s version offers additional insulation in a slightly shorter, lighter package.

For cooking, a lightweight stove system like the MSR PocketRocket or Jetboil MiniMo provides efficient meal preparation with minimal weight penalty.

Long Distance Preparation

For ambitious multi-day or thru-hikes, every ounce matters, and durability becomes even more critical:

Consider upgrading to ultralight versions of your gear, but never at the expense of safety or functionality. The Osprey Lumina 45 is specifically designed for women attempting lightweight long-distance hiking.

Plan resupply points carefully and research water availability along your route to minimize what you need to carry at any given time.

Pay extra attention to foot care, as small issues become major problems over long distances. Many experienced long-distance hikers size up by half a size in their trail footwear to allow for foot swelling during long days.

Invest in high-quality merino wool hiking clothing that can be worn for multiple days while resisting odor—this reduces the amount of clothing you need to carry.

Final Thoughts: Preparation Meets Adventure

Knowing what to take on a hike is about finding the balance between being prepared for the unexpected and not overloading yourself with gear you’ll never use. Start with the essentials outlined here, then adjust based on your personal experience and specific trail conditions.

Remember that the best gear in the world can’t replace good judgment and proper preparation. Research your trail thoroughly, check weather forecasts until the last minute, and always let someone know where you’re going and when you plan to return.

If you’re new to hiking, consider joining guided hikes or outdoor groups where you can learn from experienced hikers before venturing out alone. Organizations like the REI Outdoor School and many local hiking clubs offer beginner-friendly events to build your skills and confidence.

The right gear, thoughtfully packed, opens up incredible opportunities to explore the natural world. From serene forest paths to challenging mountain summits, trails offer experiences that simply can’t be found elsewhere.

With your REZYLE sports bra keeping everything perfectly in place (no pad adjustments necessary!), sturdy boots protecting your feet, and a well-organized pack containing your essential gear, you’re ready to discover the unique combination of challenge and peace that only hiking provides.

So check that packing list, lace up those boots, and hit the trail—adventure awaits just beyond the trailhead.

For more outdoor fitness inspiration, check out our guides on workout essentials, kettlebell exercises for trail strength, and the best step counter to track your hiking achievements.