My Top Picks for Backpacking Essentials

By Cap Puckhaber, Reno, Nevada

Looking for a no-frills backpacking packing list for 2-5 days? Here is my backpacking essentials checklist for everything you need to pack for a backpacking trip keeping it as light and as budget-friendly as possible!

I am Cap Puckhaber, a wilderness expert and writer who has spent years testing gear in diverse environments. I have experience from the low humidity of desert canyons to the deep cold of Northern Minnesota. My website, TheHikingAdventures.com, is where I document my approach to moderate trails, rivers, and peaks. I always focus on simplicity and durability during my trips. This backpacking essentials checklist guide represents my current, highly refined gear setup, which came from many trail-tested iterations. I have stripped away the excess to focus on what lets me thrive. I keep safety and efficiency as the top priorities for any adventure.

The Philosophy of Pack Weight: An Essential Mindset Shift

The key with backpacking is simple: bring everything you need, and absolutely nothing you do not need. Weight adds up incredibly quickly as you pack. Odds are you will not even use that bulky hairbrush, that extra deodorant stick, or an unnecessary life-straw. My favorite part of backpacking is fully realizing exactly how little I need to live and thrive in the wild. There is something truly beautiful about stripping life down to the bare essentials and appreciating that simplicity.

What is the 20% Rule for Backpacking?

Many experienced hikers follow the 20% rule as a guideline for safe and efficient travel. This essential rule means your fully loaded backpack should ideally weigh no more than 20% of your total body weight. This includes consumables like food and water. Staying under this threshold significantly reduces strain on your joints and muscles. This is incredibly important over a multi-day trip. A lighter pack greatly reduces the chance of injury or exhaustion. It allows you to enjoy the trail more fully.

How Much Should a Backpack Weigh for a 3-Day Hike?

For a typical 3-day backpacking trip, a beginner’s total pack weight should generally fall between 25 and 35 pounds. An experienced ultralight hiker might manage 15 pounds or less. A beginner who carries comfort items might push toward 40 pounds easily. I prioritize reducing my base weight—the weight of my pack excluding consumables like food and fuel—to keep the total weight manageable. I always aim for a base weight under 15 pounds. Focusing on a low base weight is the most transformative weight-saving step a hiker can take.

What are the 10 Essentials for Backpacking?

The Ten Essentials is a universally recognized system. It helps every backpacker prepare for emergency situations in the backcountry. These ten critical items should be carried on every trip, no matter the length. They can be life-saving if conditions change rapidly.

Navigation tools are absolutely necessary, which means carrying a map, a compass, and a charged phone with a GPS backup.
Illumination is required, meaning a headlamp or flashlight and extra batteries must be packed.
Sun Protection is critical, requiring proper sunscreen and durable sunglasses.
First Aid must be carried, and the kit should always be customized to the environment and the individual’s needs.
A Knife or Repair Tool is essential for making gear repairs and assisting with general camp tasks.
Fire starting capabilities are a survival necessity, so I always pack a lighter and waterproof matches.
Emergency Shelter should be lightweight and accessible, like a personal emergency bivvy or a small tarp.
Extra Food must be carried as emergency rations, accounting for potential delays or unexpected mileage.
Extra Water is a non-negotiable item, requiring a reliable filter and a backup purification method.
Extra Clothing or insulating layers must be carried to protect against sudden drops in temperature.

The Complete Sleep System: Shelter and Comfort Under the Stars

Sleeping Bags and Quilts: Prioritizing Your Sleep Style

For shoulder seasons or cold weather, the Nemo Disco Sleeping Bag is my go-to choice. It features a unique spoon shape that is exceptionally comfortable. This is great for those of us who tend to toss, turn, or sleep on our sides throughout the night. Testers praise the enhanced comfort and the reliability of its temperature rating. However, the biggest trade-off is its packed size and weight. This can occupy a significant portion of a smaller backpack.

My lightweight UL Enlightened Equipment 0 degree quilt comes out when ounces truly matter. I also use it for high-mileage trips. Quilts are noticeably lighter and more compressible because they eliminate the back insulation and the hood. Neither of these are functionally necessary on a quilt. Quilts offer excellent versatility, allowing me to move around and free my legs for ventilation. My previous traditional sleeping bag did not permit this.

Always use a Sea to Summit compression sack to minimize the volume of your sleeping bag. Do this regardless of whether you choose a quilt or a bag. For beginners who are managing cost, the REI Trailmade 20 Sleeping Bag at $99.95 offers excellent synthetic warmth. This is a very reliable choice.

Sleeping Pads: The R-Value You Need

Your sleeping pad provides critical insulation from the cold ground. This is often the biggest source of heat loss during the night. I carry the lightweight Nemo Tensor Sleeping Pad because I found this comfortable, inflatable pad packs down much smaller than comparable options. If you are an absolute beginner or prefer a budget, bombproof option, the Nemo Switchback for $49.95 is perfect. This durable, closed-cell foam pad is virtually indestructible. Always remember that the R-value of your pad must reliably match the lowest temperatures you anticipate for your trip. Do not skimp on ground insulation.

Your Tent: Ultralight or Standard Shelter

My ultralight choice for protection is the Big Agnes Fly Creek 2 UL + footprint Tent. This setup provides an excellent balance of low weight and comprehensive weather protection. I always carry the footprint to significantly protect the tent floor from wear. When I advise beginners, I frequently recommend exploring the REI Backpacking Bundle options. These bundles often contain a budget-friendly tent, sleeping bag, and pad. They offer great value for getting started without purchasing every piece of gear separately.

A Trail Kitchen That Works: Water, Food, and Stove Essentials

Water Purification: Sawyer Squeeze vs. Tablets

I carry the Sawyer Squeeze water filter as my primary method for purification. This small filter system is fast, simple, and highly effective against 99.99999% of bacteria and 99.9999% of protozoa. This makes it incredibly reliable for most backcountry water sources in the United States. The primary benefits of using a filter are speed and the total lack of any lingering chemical taste in your water.

I also carry iodine tablets as a chemical alternate purification method. The tablets are extremely lightweight. They serve as a crucial backup in case the filter membrane freezes and cracks due to residual water inside. Be aware that chemical treatments are significantly slower than filtration. They can also leave a distinct taste that is off-putting to some individuals. A preferred chemical alternative that effectively treats viruses and parasites, including Cryptosporidium, is often chlorine dioxide drops or tablets.

Cooking and Kitchen Gear

My cooking system is built for efficiency and low weight. I start with the MSR Pocket Rocket camp stove. This dependable, compact canister stove is a workhorse that boils water incredibly fast. It is ideal for dehydrated meals. The MSR Windburner at $189.95 is a notable splurge. However, its integrated system maintains superior performance in high wind or cold conditions. For dishware, I use Sea to Summit Collapsable Dish-wear, which saves both space and weight in the pack.

I carry two empty Smartwater water bottles for hydration. They are lightweight and fit easily into pack pockets. I know even a Nalgene bottle can add unnecessary weight. Definitely leave your metal Stanley at home. For eating, a long spork is best. It allows me to reach the bottom of a dehydrated meal bag without getting food residue on my hand.

Bear Canister vs. Ursack: Which Food Storage is Approved?

Choosing a food storage method requires diligently checking the regulations for your specific park or trail. These rules vary by location. While I use the Urssack frequently in bear country with no issue, not all parks allow them. Bears can still potentially damage the food inside the bag. Hard-sided bear canisters are typically required in areas with high bear activity. Bears have learned to defeat other methods in places like Yosemite National Park.

The Urssack is officially bear resistant, meaning a bear cannot access the food. However, the food inside might be crushed. A hard-sided canister is considered bear proof and provides superior protection for the contents. Always check with the specific park or forest service before your trip. This ensures your storage method is approved to avoid potential fines or confiscation of your food supply.

Clothing and Layers: The Three-Season Strategy

Base layers and Insulation: The Core of Your Warmth

I rely on Merino wool for its unmatched warmth-to-weight ratio and natural odor-resistance. One long sleeve wool baselayer top is what I bring to wear and one to pack. Smartwool is favored because it has consistently demonstrated excellent longevity compared to other baselayers I have owned. Sweating a lot while hiking is something I do. I know I get very cold sitting in my damp baselayer at camp. Therefore, I bring a spare, dry one to sleep in every night.

My Down Puffy jacket is my ultra-packable down layer. It is perfect for chilly backpacking nights at camp. I have had my Stio Pinion for five years, and it is still performing perfectly. As my mid-layer, I always pack one thin fleece pullover. I encourage you to check out the midwest-local Superior Fleece brand, which is based in Minnesota.

Outer Shells and Protection

A reliable Raincoat and Rain pants are absolutely essential. They should be immediately accessible from the top of your pack. I also use a Raincover for my pack, which adds an extra layer of protection for the items inside. Additionally, packing a thin pair of wool gloves is an item I almost never regret packing, even in summer. They offer significant warmth for little weight.

Footwear and Socks: Protecting Your Trail Engine

My Oboz Bridger Mid’s are worn for almost every trip. Over 1200 miles have been put on this specific pair, and they are still in great shape. These boots are 100% recommended for their durability and support. For socks, I pack 2-3 pairs of because of their excellent cushioning and lifetime guarantee. I wear one pair, carry a clean, dry pair for camp, and have one extra spare just in case. Always pack Hiking Sandals or Crocs for camp to air out your feet. This is a key step in preventing blisters.

How Many Pairs of Underwear to Bring?

How many pairs of underwear to pack on a backpacking trip is a highly contentious topic among hikers. Personally, since underwear does not take up much space or weigh very much, I like to pack one clean pair for every day I am out and an additional spare. This totals four pairs for a long weekend trip. Alternatively, many serious ultralight hikers opt for only two pairs of quick-dry, anti-microbial wool underwear. They rely on spot washing with a small amount of water to minimize pack weight. Both methods are perfectly acceptable. You must simply choose the approach that keeps you the most comfortable and hygienic on the trail.

Packing Your Backpack: What is the 5:1 Ratio of Packing?

The “5:1 ratio” is not a formal weight rule. It is a concept referring to the balance between minimalist, lightweight hiking gear and the desire for bulkier, comfort-focused items. A good packing strategy maximizes efficiency. It requires considering what you truly need versus what you merely want. The choice of the right pack is similar to buying shoes. What works for one person may not work for your specific body type.

How to Choose a Backpacking Bag: Fit is Everything

A backpack must be sized correctly to your torso length. This is more important than the pack’s volume. I am 5′4″ and wear a size S/M top generally. I tend to fit a smaller frame pack. Osprey is known for making excellent packs for women with smaller frames in general. If you have a larger frame, I would highly recommend checking out Gregory packs for their robust adjustment systems. Granite Gear is a midwest-based company. They have highly customizable pack fits that I have had great personal experiences with.

I use the Granite Gear Perimeter 35L for my lightweight trips, though that specific model is now discontinued. I use the larger Osprey Aura 65 for any trips that last longer than one week with no resupply options available. Regardless of the brand, always ensure the pack’s torso length is correctly adjusted to your body before loading it.

Weight Distribution for Optimal Comfort

You want the vast majority of the weight to sit squarely on your hips, not on your shoulders. The shoulders should only stabilize the load. I like to mess with my pack straps until it sits almost completely around my hips. My shoulder straps are basically just there to prevent it from sliding out. All of the items I do not need until camp go to the bottom of my pack. This includes my sleeping bag, sleeping clothes, and camp shoes.

I place the bulk of the heaviest weight centered around the small of my back, as close to my spine as possible. This includes my food, stove fuel, and tent poles. You want the things you might need quickly while hiking placed on top of your pack. This includes rain gear, snacks, first aid, emergency signaling, and your water filter.

Navigation and Safety: The Non-Negotiable Gear

First Aid: Focus on Preventative Blister Care

You can purchase a fully comprehensive first aid kit from REI that is prepackaged. However, I highly recommend customizing your own kit specifically for backpacking needs and common trail injuries. I blister easily, so preventative blister care is super important for a successful trip.

This preventative care looks like cutting my toenails before trips. I apply duct tape or KT taping over the parts of my feet that are known to develop hot spots before I start hiking. The second I start to feel any heat or friction on my foot, I immediately stop hiking. I take off my boot and use Glacial Gel patches and medical tape to cover the spot before it becomes an open blister. It is far better to stop hiking and tend to your feet early than to try and patch up an open wound later in the day. Beyond blisters, the most common backpacking injuries tend to be minor burns from camp stoves or issues related to dehydration. I come prepared for both with a burn kit and rehydration packs.

Emergency Signaling and Communication

I carry an Emergency Bivvy on every trip. I keep it in a pocket accessible without having to remove my entire backpack. If you become immobilized due to a fall or an injury and cannot easily move, this piece of gear can be life-saving for lasting a night. I carry a Garmin InReach or similar device for calling for help when I am in areas with absolutely no cell service. Alternative, non-electronic safety options include carrying a whistle or a signaling mirror for communication. While navigating, I far prefer to use a paper map and compass. I rely on them over an electronic app for my primary navigation.

Miscellaneous Items to Pack for a Backpacking Trip

My personal miscellaneous items for a trip often include my Trekking Poles. They save significant wear and tear on my knees on long downhill sections. I keep a small, ultralight repair kit that includes tent split patches, duct tape wrapped around a trekking pole, and a noso patch or two for quick fabric repairs. Basic hygiene items like hand sanitizer, a toothbrush, and sunglasses are absolute essentials. The Kula Cloth is a highly recommended and sustainable option for female hikers. It is excellent for minimizing waste.

Leave No Trace: Hygiene and Waste Management

Why You Should Pack Out All Waste

Properly disposing of waste is the third principle of Leave No Trace. Improper disposal of food, trash, and wastewater spreads disease, attracts wildlife, and ultimately spoils the scenery for future visitors. For washing, I usually skip soap entirely. There is no such thing as truly eco friendly soap. I typically use the dirt to cut any grease on my dishes and then rinse with water. Remember that all washing—whether for dishes, bodies, or clothing—must be done at least 200 feet away from all water sources.

For human waste, you must carry a small trowel to properly dig a cathole if you are not in an area with established pit toilets. A cathole must be 6-8 inches deep. It also needs to be at least 200 feet from water, camps, and any major trails. Finally, you must pack out all hygiene products, including used toilet paper and disposable wipes. If I am on my period while backpacking, I almost always bring wet wipes, but I ensure they are all packed out and never buried.

What NOT to Pack for a Backpacking Trip

While some people opt to carry these items for comfort, here are some things that I typically skip. I do this to save both weight and space in my pack:

Pillow: I simply use my stuff sack and fill it with my puffy jacket. This is a comfortable, lightweight alternative to a dedicated camp pillow.
Deodorant: I find caking on layers of deodorant while backpacking to actually be more unpleasant than just applying it once before hitting the trail.
A Camp Chair: There are generally lovely, perfectly adequate rocks and logs all around me. The dedicated chair is just not worth the extra weight.
Extra Packaging: I always remove food from its original bulky containers. I also stuff my tent loose into the pack, ditching all unnecessary packaging. This cuts down on weight instantly.

Planning Your First Backpacking Route and Trail Strategy

How Do I Plan My First Backpacking Route?

This was the biggest question I had when I started off backpacking. I recommend doing a shakedown trip first. Pack up all your gear and pick a route you have day hiked before. Then, backpack in three miles or less. This short distance ensures that if you get to camp and for some reason need to leave quickly, you can easily do so without major consequences.

For actual trips, aim for less than ten miles a day when travelling with a friend or partner. If you are a frequent day hiker or in above-average shape, you might choose to pick slightly higher mileage. Good mileage routes for beginners will generally be between 3–15 miles a day. The key is to start slow and build confidence before tackling massive distances.

Permits, Navigation, and Preparation

Many of the most popular backpacking trails across the country require specific permits. Be sure to check well in advance to see if the trail you are planning on hiking requires one. Permits can often be difficult to secure last-minute. For navigation, you need to know what you personally require to navigate safely in the area you are travelling. You must never rely solely on electronics. Always decide if your goal is to push your hiking limits or to simply enjoy the scenery and the experience of being outdoors. Plan your gear and route accordingly.

About the author

Cap Puckhaber is a marketing strategist, finance writer, and outdoor enthusiast. He writes across CapPuckhaber.com, TheHikingAdventures.com, SimpleFinanceBlog.com, and BlackDiamondMarketingSolutions.com. Follow him for honest, real-world advice backed by 20+ years of experience.