Backpacking (hiking)

Backpacking is an outdoor recreation involving hiking for more than one day while carrying all necessary gear in a backpack.

This activity often involves camping in the wilderness to complete extended journeys. Depending on where a person travels, the experience changes significantly. In North America, many backpackers use tents for shelter. In contrast, much of Europe features a network of mountain huts and simple shelters. In New Zealand, this activity is known as tramping.

Other terms for multi-day trips include trekking, bushwalking, or long-distance hiking. Trekking often implies a more self-reliant approach in remote areas.

Successful backpacking requires managing a complex system of equipment and physical needs. A backpacker must carry food, water, bedding, shelter, clothing, and a cooking kit. Because every item adds weight, managing the total load is a primary concern. Backpacks come in various styles, including frameless, external frame, internal frame, and bodypack designs.

Beyond the pack, a hiker needs a sleep system consisting of a sleeping bag and a pad. They also require survival gear and water containers. Proper hydration is critical for safety and success. Depending on the weather and terrain, a hiker may need to drink between 2 and 8 liters of water every day.

Water management involves both storage and purification to prevent illness. Since water is exceptionally heavy, hikers cannot carry more than a few days' supply at once. Many travelers rely on natural water sources and must treat them to remove bacteria and protozoa. Common treatment methods include boiling water or using chemicals like chlorine or iodine. Some hikers also use filtration or ultraviolet light to ensure the water is safe. Water can be stored in traditional bottles or modern collapsible plastic bladders. Hydration bladders are becoming increasingly popular among modern backpackers.

Because hiking is energy-intensive, nutrition is a vital part of the process. Long-distance hikers may require up to 4,500 calories of food energy per day.

This is a very high amount of energy compared to daily needs. To manage weight, many hikers use freeze-dried, precooked entrees that only require boiling water. Other popular foods include trail mix, nuts, energy bars, and beef jerky. There are three main ways to prepare these meals. Hikers might use a camp stove, cook over a campfire, or use a method called cold soaking. Cold soaking involves rehydrating dried food in cold water to avoid carrying a heavy stove.

Moving with a weighted load provides unique physical benefits and challenges. A weighted carry taxes many muscles, including the deltoids, abdominals, hips, and quadriceps. It also stresses the back and the knees. Research shows that carrying a pack can be as beneficial for the cardiovascular system as a light run. However, there is a difference in how the body handles impact. A man running without a pack loads his knees with a specific amount of stress per stride. When that same man carries a backpack, the stress per step increases.

This physical demand makes fitness and proper technique important.

Some enthusiasts follow a specific style called ultralight backpacking. This method emphasizes carrying the absolute minimum amount of gear possible. Ultralight hikers focus on reducing their "base weight." Base weight is the weight of the pack at the start of a trip, excluding food, water, and fuel.

This style was popularized by American rock climber Ray Jardine. In 1992, he published the PCT Hiker's Handbook, which established many modern techniques. Jardine famously completed a Pacific Crest Trail hike with a base weight of only 7 pounds. This discipline remains very popular among those who hike long distances.

Safety and environmental ethics are essential components of the backpacking culture. Hikers must master navigation and orienteering to find trails and avoid getting lost. They must also learn first aid to treat minor injuries or recognize serious issues like hypothermia and dehydration.

To protect the wilderness, backpackers follow the "Leave No Trace" ethos. This means leaving the environment as pristine as possible. Historically, the activity has been dominated by white men. Official backpacks have been patented since 1878, but the first backpack designed specifically for women did not arrive until 1979. Today, backpacking continues to grow as a way to connect with the natural world.