What to Pack for Day Hiking: 18 Essentials & Expert Tips

Nothing scuppers a day on the hills faster than realising the plasters are sitting at home—or that the forecast shower has turned biblical and your waterproofs never left the car. Avoiding that sinking feeling is easy when you follow a simple rule of thumb: pack light, but pack smart. The short version looks like this: a well-fitted 20–35 L daypack filled with water, calorie-dense food, layered clothing, navigation, first-aid, illumination and a pinch of emergency gear will keep you safe and comfortable on any UK trail.

Over the next few minutes we’ll run through an 18-point kit checklist, sharing the hard-earned tricks that hill leaders, mountain rescue volunteers and seasoned weekend ramblers rely on. You’ll learn how to size a pack properly, why paper maps still trump phone screens in thick clag, and which snack ratio keeps energy steady from breakfast car-park brew to sunset descent. Dip in, tick items off, and by the end you’ll have a trail-ready packing plan that works just as well for a winter Peak District loop as a breezy Cornish coast path.

1. Comfortable Daypack (20–35 L)

Your pack is more than a stuff-sack with straps—it’s the mobile base-camp that decides whether a hike feels effortless or like penance. Aim for a model in the 20–35 litre bracket: big enough for foul-weather kit and a flask, yet small enough to save you from packing the kitchen sink.

Fit & capacity guidelines

Start with the 20 percent rule: when loaded, the rucksack should weigh no more than 0.20 × body-weight (kg). For most hikers that lands between 6 and 12 kg.

• 20–25 L: half-day outings or settled forecasts.
• 26–35 L: full-day, winter, or family kit carrier.

Check back length—many brands offer women-specific or adjustable frames. Cinch the hip-belt across the iliac crest so it carries about 70 % of the load; shoulder straps should merely stabilise, not hoist.

Packing strategy & weight distribution

Place dense items (water, stove, batteries) high and close to the spine to keep your centre of gravity natural. Rain shell, map and snacks live on top or in exterior pockets for grab-and-go breaks. Use side compression straps to nix bounce, and line the main compartment with a lightweight dry-bag or rubble-sack—cheaper than replacing a drowned phone. A tidy, balanced pack means fewer adjustment stops and more time enjoying the view.

2. Navigation Tools (Map, Compass, GPS App & Power Bank)

Hand-on-heart, if you only remember one thing from any “what to pack for day hiking” list, make it navigation. Batteries die, mist rolls in, paths vanish—having redundant tools keeps a pleasant wander from turning into a call-out.

Why a paper map still matters

Ordnance Survey Explorer (1:25 000) and Landranger (1:50 000) sheets show field boundaries, rights-of-way and contour detail no phone screen can match. Fold the section you need into a clear map case and mark key bearings before you set off. Pair it with a reliable base-plate compass: set the bearing, rotate the bezel, keep the red needle in the shed and walk on the line even when visibility drops to five metres. No signal required, ever.

Tech tips for digital nav

Download offline OS tiles on apps such as Outdooractive or OS Maps, then switch the phone to airplane mode to conserve juice. Stow it in an inside pocket so the battery stays warmer. A 10 000 mAh power bank adds roughly two full charges—carry a short braided cable to avoid tangles. Lock the screen, check position sparingly and you’ll have both analogue and digital safety nets all day long.

3. Weather-Appropriate Clothing Layers

Britain’s hills are fickle: blazing sun at the car park, icy squall on the ridge. A smart layering system lets you fine-tune comfort without overstuffing your pack.

Layering system explained

• Base: moisture-wicking synthetic or merino next to skin; dries quickly and prevents chill.
• Mid: micro-fleece or lightweight insulated jacket trapping warm air while breathing.
• Outer: waterproof shell or wind shirt to block rain and gusts; pick a hood that fits over a beanie.

Shun cotton—wet jeans or tees leech heat faster than you can say “brew stop”.

Wearing vs packing spare layers

“Start cold”: set off feeling slightly cool so you don’t sweat through the first climb. Stash an extra warmth piece (thin puffy or thicker fleece) if wind-chill or a long lunch stop is on the cards, especially when forecasts drop below 10 °C. Keep it high in the pack for lightning-quick changes when weather moods swing.

4. Waterproof Jacket & Trousers

If there’s one bit of kit that turns “liquid sunshine” back into fun, it’s a proper waterproof shell set. UK weather can switch from bluebird to sideways rain in minutes, so a dependable jacket and over-trousers should always sit high on your list of what to pack for day hiking.

Key performance ratings

Look for fabrics with:

• Hydrostatic head ≥ 10 000 mm – enough to shrug off Lakeland stair-rods.
• Breathability RET ≤ 12 or MVTR > 15 000 g/m²/24 h – keeps sweat from condensing inside.
• Fully taped seams and a wired or laminated hood peak that stays put in gusts.
• Extras: two-way pit zips, adjustable cuffs and a draw-cord hem for fine-tuning airflow.

Quick-stow tips

Roll, don’t fold, to squeeze air out and prevent fabric creases; elastic “stuff-pockets” on many jackets double as their own pouch. Stash the jacket at the very top of your pack or in the rear mesh so it’s deployable in under 30 seconds. Over-trousers roll into a side pocket—clip a strip of tenacious tape around them for on-trail repairs to rips or punctures. Dry gear equals warm morale.

5. Supportive Footwear & Spare Socks

Feet log every kilometre, so give them first-class treatment. Choose shoes that match the terrain and your experience, then back them up with fresh socks in a dry-bag; swapping pairs at lunch keeps skin healthy and morale high.

Boots vs trail shoes

Sturdy leather or fabric boots shine on wet, rocky ground, offering ankle support and a stiffer sole that edges onto slippery slate or peat hags. They pair well with gaiters in knee-deep bog. Lightweight trail shoes, meanwhile, feel agile and airy on well-drained paths and dry quickly after a ford. Go waterproof if you’re expecting cold puddles; pick non-membrane mesh for summer speed where drying time beats outright waterproofing. Whichever style, the outsole needs a deep, self-cleaning lug pattern for muddy British footpaths.

Blister prevention & lacing techniques

Moisture + friction = hotspots. Swap cotton for merino or synthetic socks and consider a thin liner under a thicker hiking sock to reduce shear. Treat emerging rubs with zinc-oxide tape before they flare. Secure heels using a “surgeon’s knot” at the instep, then finish with a “heel-lock” hitch to stop up-and-down slip on descents. Re-lace after the first climb when your feet have warmed and expanded.

6. Sun Protection (Hat, Sunglasses, Sunscreen, SPF Lip Balm)

Forget the cliché of “grey and safe” British skies: up to 80 % of UV still slices through cloud, and glare bounces off water, rock and even damp grass. That makes sun protection a non-negotiable item on any what to pack for day hiking checklist, whether you’re bagging Snowdon or strolling the South Downs.

Applying sunscreen in UK conditions

Carry a 50 ml tube of broad-spectrum SPF 30 +; that’s enough for several top-ups yet weighs under 60 g. Apply generously—about a heaped teaspoon for face, ears and neck—30 minutes before setting off, then re-apply every two hours or straight after heavy sweating or a dunk in a stream. An SPF-rated lip balm stops dry, cracked lips turning the descent into a grimace.

Sunglasses & eye safety

Choose wrap-around sunnies with UV400 or category 3 lenses; they block 99 % of UVA/UVB and cut wind tear-up on exposed ridges. Polarised lenses earn their keep beside lakes or wet stone by slicing glare and sharpening contrast. Add a brimmed cap or lightweight legionnaire hat for full 360° shade without adding more than 70 g to your pack.

7. Hydration System (2 L+ Bottle or Bladder, Filter/Tablets)

Run low on water and even the easiest path feels like a slog. Packing a hands-free 2 L hydration bladder or two robust bottles keeps regular sipping simple and prevents the fatigue, cramps, and fuzzy thinking that derail many first-time hikers.

How much water to carry

Use 500 ml per hour of moderate walking as a baseline. In scorching sunshine or steep ascents, plan on a full litre. Most people should therefore begin a day hike with at least two litres and mark reliable streams or taps on their map if they intend to carry less. Drink little and often; once you feel thirsty you’re already playing catch-up.

Treating wild water safely

Fast, light filters (e.g., Sawyer Mini) strain out bacteria and silt in one step. Chlorine or iodine tablets add virus protection but need a 30-minute dwell time—speed the process by pre-filtering cloudy water through a buff. UV sterilisers work well too, yet remember cold drains their batteries faster. Keep treatment gear in an outer pocket for quick deployment.

8. High-Energy Food & Snacks

Food is the trail’s octane. Under-fuel and you risk the dreaded “bonk” where legs turn to jelly and decision-making nosedives. Over-pack and you’ll lug unnecessary weight. Aim for light, nutrient-dense options that survive a bumpy ride in your daypack and can be eaten on the go without fiddly prep.

Calorie needs & timing

• Rough rule: 250–300 kcal per hour of steady hiking; bump that to 350 kcal in cold or very hilly conditions.
• Front-load breakfast, then graze every 45 minutes to keep blood-sugar levels even.
• Mix quick carbs (dried fruit) with slower-burn proteins and fats (jerky, nuts) to avoid spikes and crashes.

Packable meal ideas

• Cold: whole-wheat tortillas filled with hummus, roasted pepper and feta; oat bars; trail mix of almonds, cranberries and dark chocolate chips.
• Hot: soup or instant noodles in a 500 ml vacuum flask—drink straight from the lid.
• Sweet boosts: honey wafers, jelly babies, or Kendal mint cake for a nostalgic sugar hit.
• Salty backups: mini cheddars or cheese triangles replace sodium lost through sweat.

9. First Aid Kit

Even the tamest footpath can dish out blisters, nettle stings or worse. A pocket-sized first-aid kit turns minor mishaps into non-events and buys precious time should something serious occur miles from a car park. When deciding what to pack for day hiking, aim for a kit that treats the most likely injuries without bloating your load.

Bare minimum items

• Assorted plasters and Compeed blister pads
• Sterile gauze, low-adhesive dressing and conforming bandage
• Triangular bandage (doubles as sling or pressure pad)
• Zinc-oxide or micropore tape
• Alcohol wipes and small tube of antiseptic cream
• Tweezers and mini scissors
• Disposable gloves
• Pain relief (ibuprofen/paracetamol) and antihistamine tablets

Customising for personal & group needs

Add any prescription meds, an inhaler, or EpiPen, clearly labelled and easy to reach. Walking in a group? Up-size dressings and include a tick remover. Keep everything in a bright, waterproof pouch with an inventory card so anyone can step in if you’re the patient.

10. Illumination (Headlamp & Spare Batteries)

Day hikes that over-run, shaded gorges, or a tunnel-like forest canopy can plunge you into gloom long before you planned. A lightweight headlamp keeps both hands free for poles or a map and turns an awkward stumble into a confident stride.

Choosing the right headlamp

Look for at least 200 lumens in high mode, which gives roughly 60 m beam distance—plenty for picking a line down scree. An IPX4 water-rating shrugs off drizzle, while a lockable switch prevents accidental pack-rub activation. Select a model offering both spot (distance) and flood (wide) beams so you can scan terrain or read the map without blinding teammates.

Red-light & battery tips

A built-in red LED preserves night vision and keeps campsite chat civil. Power the lamp with lithium AA/AAA cells; they weigh less and hold voltage better in cold than alkalines. Stash a fresh set in a zip-lock bag with a mini silica sachet to banish moisture—tiny insurance that costs only 30 g.

11. Insulation Accessories (Hat, Gloves, Buff/Neck Gaiter)

Small accessories punch above their weight: a hat or gloves can stop heat loss and keep morale high when wind or drizzle ambushes you.

Seasonal swaps

Pack a micro-fleece or merino beanie for most months; swap to a chunky wool or synthetic knit once temperatures flirt with freezing. Summer liner gloves tame wind-chill, while winter hikes merit waterproof insulated pairs with gauntlet cuffs.

Packing small but warm items

Store hat, gloves and a buff in your pack's outer mesh for instant access at rest stops. The humble buff doubles as headband, face mask, sun shade or pot grabber— a multi-purpose MVP on any “what to pack for day hiking” list.

12. Multi-Tool or Knife

A compact multi-tool earns its place in your daypack the moment a boot-lace snaps or a stove screw works loose. It weighs little yet solves dozens of niggles.

Trail-use functions

• Cutting cord, blister tape or stubborn salami
• Mini scissors tidy fraying boot laces and trim kinesiology tape
• Flat & Phillips drivers tighten trekking-pole locks, spectacle screws or camera mounts
• Needle-nose pliers pull out splinters, ticks and bent tent-peg tabs

UK legal considerations

Stick to a folding, non-locking blade under three inches (7.62 cm) and you’re within UK law for everyday carry. Keep it stowed mid-pack and sheathed to avoid accidents.

13. Fire-Starting Supplies (Lighter & Waterproof Matches)

Fire-lighting kit weighs next to nothing yet can tip the balance between discomfort and genuine danger if you’re stranded cold, wet, or waiting for rescue.

Emergency vs planned use

A cheap piezo lighter paired with a few stormproof matches covers both scenarios: it can ignite a lifesaving signal or simply boil water for a morale-boosting brew on a windswept summit. Keep them separate from stove igniters so you’re never caught short.

Keeping tinder dry

Stash cotton pads smeared with petroleum jelly or waxed wood shavings inside a film canister; add a micro-firesteel and the bundle still weighs under 30 g.

14. Emergency Shelter (Bivvy Bag, Foil Blanket, Group Tarp)

Even on a “there-and-back by tea time” stroll, pack something that keeps wind and rain off if luck—or daylight—runs out.

When day hikes turn into overnights

A twisted ankle, white-out or swollen stream can pin you down for hours; hypothermia follows fast once you stop moving. A reflective foil blanket buys minutes; a breathable bivvy or bothy bag buys the time needed for rescue.

Lightweight options

SOL emergency bivvy (110 g) packs to apple size; ultralight sil-nylon tarps under 200 g shelter two when paired with trekking poles. Stow near the top of your pack, clipped to a grab loop so you can deploy it in seconds.

15. Trekking Poles

Once you’ve walked with poles it’s hard to go back. They turn your arms into a second pair of legs, spreading effort, sharpening balance and saving joints on punishing descents.

Reducing impact & boosting stability

A Sports Medicine study measured up to a 25 % reduction in knee‐joint compression when hikers used poles on steep downhill sections. Extra contact points also steady you across slimy limestone, peat bogs or knee-deep fords—plant the poles first, then step with confidence.

Adjusting length & storage

Set the pole so your elbow sits at roughly 90 ° on level ground, shorten by 5–10 cm for climbs, lengthen the same for descents. Foldable Z-poles collapse to rucksack height and weigh under 200 g each, while telescopic models adjust on the fly. Stash collapsed poles in side loops or under compression straps to keep tips away from faces when the terrain eases.

16. Insect Protection (Repellent & Bite Relief)

A midge cloud can ruin morale fast. Stash lightweight bug defence so bites don’t hijack the hike.

Repellent options

DEET 20–30 % gives six to eight hours and is cheap. Picaridin 20 % feels nicer on skin, same duration. Plant-based lemon-eucalyptus works ~4 hours. In tick country, permethrin-treat socks and trousers once; it lasts several washes.

UK midges & mozzies tactics

Highland midges swarm May–September when wind drops under 5 mph. Rest on breezy ridges, wear a head-net at dusk, and ditch dark tops. Near boggy water, sunrise mozzies are worst.

17. Rubbish Bag & Leave No Trace Kit

Even the most photogenic summit loses its magic when crisp packets flap underfoot. A tiny leave-no-trace kit keeps the hills pristine and weighs less than a chocolate bar.

Pack-it-out principles

Stash a tough zip-lock or 5 L dry bag at the top of your pack. Everything goes in—banana skins, tea-bags, spent plasters, micro-bits of tape. Knot it shut, take it home, and bin responsibly.

Toilet trowel etiquette

If nature calls, walk 60 m from water and dig a 15 cm cat-hole with a 25 g aluminium trowel. Bury waste, disguise the spot, and pack out used tissue in another sealable bag.

18. Personal Identification & Emergency Info

If something goes pear-shaped on the hill, rescuers need to know who you are, how to treat you and whom to call. Packing critical info is light, cheap and could be lifesaving.

What to include

• Government photo ID (driving licence or passport card)
• NHS number and blood group on a laminated slip
• ICE contact name and phone number, front and back of the slip
• Brief list of allergies, medication or conditions (e.g. asthma, diabetes)
• Paper route card left with a friend: start point, waypoints, party names, expected return time

SOS devices & apps

• Pre-install OS Locate and What3words for precise grid or word references
• Activate Emergency SOS on iPhone/Android before setting off
• Carry a 406 MHz Personal Locator Beacon or two-way satellite messenger for remote areas—legal to use worldwide and detectable even without phone signal

Ready to Hit the Trail?

Run through the checklist one last time: a fitted pack, navigation backup, layered clothing, food, water, first-aid, illumination, emergency bits and your ID. Those 18 essentials weigh surprisingly little yet cover every common mishap, from a rubbed heel to an unplanned night out. Pack them in the order you’ll need them, cinch the straps, and give the zip-lock rubbish bag pride of place on top—future walkers will thank you.

Take thirty seconds before you lock the car: check forecast, start the tracker app, leave your route card. Small rituals like these turn “a walk” into safe, confident hiking.

Need to upgrade worn boots or top up consumables? Swing by Take a Hike UK for trail-tested kit, free delivery over £50 and a no-quibble returns policy. Grab your map, shoulder the pack, and step onto the path—Britain’s hills are waiting.