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Last updated: May 9, 2024 6 min read Did you know that hiking, an [increasingly popular activity](https://www.statista.com/statistics/191240/participants-in-hiking-in-the-us-since-2006/), may have even more [health benefits](https://www.nike.com/a/benefits-of-hiking) than walking? Hiking typically [burns more calories](https://www.healthline.com/nutrition/hiking-calories-burned) and can help boost your mental health, with [one study](https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2019.02942/full) finding that spending just a short time in nature can help you feel happier and less stressed. When preparing for a walk, you probably put on your comfy workout clothes, lace up your favorite pair of sneakers, grab a bottle of water, turn on your favorite tunes and head out the door. But if you’re spending a day [hiking](https://worldexpeditions.com/Blog/difference-between-a-walk-hike-trek-and-tramp), which typically is longer in duration and more physically challenging than walking, your prep gets a bit more complicated. That’s why we’ve put together the ultimate day hiking checklist with some guidance from Nike Wellness Collective Yoga Instructor Xochilt Hoover. Read on to learn her list of hiking essentials and product recommendations to ensure you bring the appropriate hiking gear on your next excursion. ## The Ultimate Hiking Checklist -  [Shop Nike Women’s Repel Running Jacket](https://www.nike.com/t/trail-womens-repel-running-jacket-CtgZ30/FN6853-010) [](https://www.nike.com/t/trail-womens-repel-running-jacket-CtgZ30/FN6853-010) -  [Shop Nike Swerve Polarized Sunglasses](https://www.nike.com/t/swerve-polarized-sunglasses-d8m5mJ/NKFD1850-783) [](https://www.nike.com/t/swerve-polarized-sunglasses-d8m5mJ/NKFD1850-783) -  [Shop Nike Zegama Women’s Trail Running Shoes](https://www.nike.com/t/zegama-womens-trail-running-shoes-FWN4lV/DH0625-403) [](https://www.nike.com/t/zegama-womens-trail-running-shoes-FWN4lV/DH0625-403) -  [Shop Nike Recharge Stainless Steel Chug Bottle (32 oz)](https://www.nike.com/t/recharge-stainless-steel-chug-bottle-32-oz-4H1mgm/N1003312-953) [](https://www.nike.com/t/recharge-stainless-steel-chug-bottle-32-oz-4H1mgm/N1003312-953) -  [Shop Nike Go Women's Leggings with Pockets](https://www.nike.com/t/go-womens-high-waisted-full-length-leggings-with-pockets-6hx1H3/DQ5668-010) [](https://www.nike.com/t/go-womens-high-waisted-full-length-leggings-with-pockets-6hx1H3/DQ5668-010) -  [Shop Nike ACG Aysén Day Pack (32L)](https://www.nike.com/t/acg-aysen-day-pack-32l-MsDgs8/DV4054-010) [](https://www.nike.com/t/acg-aysen-day-pack-32l-MsDgs8/DV4054-010) ## 1. Layered Clothing The trickiest thing to decide before embarking on a hike is [what to wear](https://www.nike.com/a/hiking-outfit-ideas). While your clothing must-haves may depend on the specific location, time of year and weather conditions you’ll face, a general rule is to dress in layers. “Layering is incredibly important on a hike since you often experience different temperatures throughout the hike,” Hoover says. She lists a long-sleeved UV-repellent top as a must and, depending on the temperature, says she usually brings a lightweight jacket or, for colder weather, a down jacket. “The [ACG ‘Rope de Dope’ jacket](https://www.nike.com/t/acg-rope-de-dope-womens-therma-fit-adv-quilted-jacket-7hgQFk/FN1943-020) is one of my faves to wear on hikes that are cooler or need layering,” she says. Hoover’s preferred tops for hiking include [Dri-FIT](https://www.nike.com/w/womens-dri-fit-clothing-32dxrz5e1x6z6ymx6) T-shirts and long-sleeved shirts for their [moisture-wicking](https://www.nike.com/a/moisture-wicking-shirts) fabric that helps you stay dry and comfortable. Her picks for bottoms? Nike’s [Zenvy](https://www.nike.com/w/womens-zenvy-clothing-5e1x6z6ymx6z8dhfr) and [Universa](https://www.nike.com/w/womens-universa-clothing-5e1x6z6ymx6z9sh3f) with pockets for their stretchy, comfortable fabric. “I also like the ACG hiking pants for colder temperatures,” she adds. ## 2. Appropriate Footwear According to Hoover, the appropriate hiking footwear depends on your body, the length of the hike and the conditions you’ll encounter. “For shorter hikes, I wear the [ACG Mowabb](https://www.nike.com/launch/t/acg-air-mowabb-rattan-birch),” she says. “Going on longer hikes can be tough on the feet, so I often look for a more lightweight option for a boot. I have pretty weak ankles, so I need a good shoe that gives solid ankle coverage as well as a thicker sole that can withstand rocks and rough terrain.” Both the [Zegama](https://www.nike.com/t/zegama-womens-trail-running-shoes-FWN4lV/DH0625-003) and the [Wildhorse](https://www.nike.com/t/wildhorse-8-mens-trail-running-shoes-zPRz8Z/DR2686-006) trail running shoes are designed to provide stability and cushioned responsiveness, helping you navigate the ups and downs of uncompromising terrain. One final footwear feature to keep in mind: waterproof or Gore-Tex shoes for encountering slick surfaces. Check out the [Pegasus Trail Gore-Tex](https://www.nike.com/t/pegasus-trail-4-gore-tex-womens-waterproof-trail-running-shoes-9knDsQ/DJ7929-303) or the [Juniper Trail Gore-Tex](https://www.nike.com/t/juniper-trail-2-gore-tex-mens-waterproof-trail-running-shoes-M3zFpN/FB2067-300). ## 3. Rain Jacket A rain jacket will help keep you and your hiking accessories dry. The [Nike Trail Women's Repel Running Jacket](https://www.nike.com/t/trail-womens-repel-running-jacket-CtgZ30/FN6853-440) does just that with its durable, water-repellent fabric — plus, it’s packable! ## 4. Water Bottle You need to stay hydrated on any hike (or walk, for that matter). Hoover recommends a 32-ounce (or larger) stainless steel water bottle, such as the [Nike Recharge](https://www.nike.com/t/recharge-stainless-steel-chug-bottle-32-oz-4H1mgm/N1003312-953) Stainless Steel Chug Bottle, which is vacuum-insulated to ensure cold drinks stay cold and hot drinks stay hot. ## 5. Snacks Along with water, food is a must. Bring plenty of snacks. Depending on the length of your day hike, you may want to pack lunch as well, Hoover says. Opt for non-perishable foods that are rich in nutrients and easy to stash in your backpack. Trail mix, nuts, nut-based bars, seeds, energy bars, granola or granola bars, and dried or freeze-dried fruits and vegetables all make great snacks. Fresh fruit, such as apples, oranges and bananas, is another good option. For lunch, ready-made tuna salad pouches or whole-grain bagels or tortillas are good choices. Perishable foods, such as sandwiches, are fine to pack, too, as long as you [keep them cold](https://www.eatright.org/food/planning/away-from-home/5-food-tips-for-camping-and-hiking). ## 6. Beanie or Hat You’ll also want something to cover your head, Hoover says. Whether a [hat](https://www.nike.com/w/hats-visors-and-headbands-52r49) for sun protection or a beanie for warmth when it’s cooler, your head covering can help your body [stay warm](https://www.advnture.com/feature/why-to-pack-a-hat). A beanie can be worn in warmer temperatures if it’s breathable and lightweight. ## 7. Sunscreen Along with a hat that offers sun protection, don’t forget sunscreen. Remember to wear sunscreen both on sunny and overcast days to avoid a painful sunburn and help prevent skin cancer and premature skin aging. Also, protect your eyes with a pair of stylish and protective sunglasses. [Polarized lenses](https://www.nike.com/t/swerve-polarized-sunglasses-d8m5mJ/NKFD1850-783) are especially helpful when hiking in a snowy environment to [block the snow’s glare](https://www.aao.org/eye-health/glasses-contacts/polarized-lenses). ## 8. Chapstick or Lip Balm When preparing for a hike, remember to bring [lip balm](https://zpacks.com/blogs/news/12-easily-forgotten-pieces-of-gear-for-a-thru-hike) to keep your lips hydrated and protected from the sun (if your lip balm contains SPF). While a small and simple item to throw in your backpack, it’s often the little things that are hardest to remember. ## 9. Hand Sanitizer Another small item that’s essential for a day hike (or any other day)? Hand sanitizer. Protect against germs by stocking up at home and always having one on hand for your next outdoor adventure. ## 10. Tripod While many hikers enjoy hiking for the act itself, for others, the best part is the end goal. Reaching the top of a mountain and witnessing that view feels like an incredible accomplishment. So, give yourself a pat on the back, and capture the Instagrammable moment with a photo. A tripod, Hoover says, will come in handy here! ## 11. Hiking Pole If you’re embarking on a hike through rocky terrain, a [hiking pole](https://www.rei.com/learn/expert-advice/trekking-poles-hiking-staffs.html) can provide support and stability. The type of pole you need depends on your height and the terrain you can expect. ## 12. Flashlight or Headlight Hiking later in the day or in the evening? Bring a flashlight or headlight if you know it will get dark. Bright idea. ## 13. First-Aid Kit Accidents happen, but when you’re out in the wilderness, it’s critical to be prepared when an emergency arises. Your typical kit includes adhesive bandages in a variety of sizes, as well as gauze pads, towelettes, tape, tweezers, scissors, an emergency blanket and more. ## 14. Roomy Backpack Lastly, you need a backpack to carry all of this stuff! Hoover recommends backpacks with plenty of storage. “Side pockets are useful for a water bottle or hiking poles if they fit,” she says. “I really enjoy backpacks with lots of compartments since you're typically bringing a lot of little random things on a hike, and it can be nice to put keys and phone stored away in a zipped-up pocket.” Additionally, Hoover prefers backpacks that offer support. “It's helpful to have a backpack with low back support and one that clasps at the waist as well as over the breast bone,” she says. Hoover recommends the [ACG Aysén](https://www.nike.com/t/acg-aysen-day-pack-32l-MsDgs8/DV4054-010) for longer hikes. Its durable yet flexible Dyneema® material runs through the roll top of the daypack, so it stays in one piece even after extensive use. The daypack also features a wealth of expandable internal storage and a magnetic button closure. Finally, she says, if you’re hiking in a region that experiences a lot of rain, it's a good idea to consider a waterproof backpack.  Of course, you can tailor what you bring on a hike to your specific needs. But, with this simple hiking checklist, you can spend less time thinking about your packing list and more time exploring. 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