What to Pack in Your Backpack for a One-Day Hike

Know exactly what carry in your backpack on a trail can turn a simple outing into a memorable experience—or, if neglected, into a risky situation.

In 2025, with ecotourism on the rise (the Ministry of Tourism registered more than 12 million trekking enthusiasts in Brazil), preparation has become even more crucial.

Short trails, often underestimated, require as much care as long expeditions, as unforeseen events such as weather changes, injuries or lack of basic resources can occur at any time.

This guide was prepared based on recommendations from expert guides, safety studies and current trends in outdoor equipment.

Here, you will find everything from essential items to unconventional but valuable tips to ensure comfort and safety.

Whether it's a trail in Serra da Mantiqueira or in Tijuca National Park, the rule is clear: planning avoids surprises.

Essential Equipment: Safety First

Never underestimate the importance of items that protect your physical integrity.

A report by the Brazilian Mountain Rescue Society (SBSM) reveals that 70% of trail accidents occur due to a lack of basic equipment.

Carry in your backpack on a trail A complete first aid kit—with gauze, tape, anti-inflammatories, and even a compact thermometer—can prevent serious complications.

Also include an emergency windbreaker, such as the mylar models, which weigh only 50g and retain up to 90% of body heat.

Another item that is often forgotten is the whistle. In emergency situations, its sound can travel much further than a human scream.

Some modern backpacks already come with whistles integrated into the chest clasp, a practical solution for those looking for minimalism.

Lighting also deserves attention. Rechargeable LED headlamps (such as those from Black Diamond) allow you to keep your hands free when climbing or setting up tents.

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Handheld flashlights with SOS mode are ideal for night signaling.

Hydration and Nutrition: Fuel for the Body

Water is an absolute priority, but the quantity varies depending on the intensity of the trail and the weather.

In hot regions, such as the northeastern hinterland or the Cerrado, carry in your backpack on a trail at least 3 liters per person is the recommended minimum.

Tube-based hydration systems (like CamelBak or Deuter) are convenient, but always have a spare bottle—if the reservoir gets punctured, you won't be left without a tank.

For those who prefer sustainable solutions, portable filters (like the LifeStraw) allow you to safely drink water from rivers and streams, eliminating bacteria and protozoa.

However, in areas with possible chemical contamination (such as pesticides), only bottled water or water treated with chlorine tablets is safe.

Food should be light but energetic. Protein bars with a high content of complex carbohydrates (oats, quinoa) prevent glycemic spikes.

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Dried fruits, such as apricots and bananas, are rich in potassium, preventing cramps.

Avoid fatty or slow-digesting foods—a common mistake is to load up on sandwiches with mayonnaise, which can spoil in just a few hours in the sun.

Technology and Navigation: Modernity at the Service of Adventure

Despite the popularity of smartphones, relying solely on apps like Google Maps or AllTrails can be risky.

Remote areas, such as Chapada Diamantina, often have areas with no signal. Carry in your backpack on a trail a dedicated GPS (Garmin or Suunto models) with offline maps is the safest choice.

These devices also often include a digital compass and altimeter, useful for high-altitude hiking.

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For those who prefer traditional methods, topographic maps printed on water-resistant material are indispensable.

Learning how to use them before your adventure is crucial—many national parks offer basic orienteering courses.

A common mistake is not marking visual landmarks such as peaks or rivers, which can lead to disorientation on flat terrain such as dunes or dense forests.

Power banks with more than 10,000 mAh guarantee energy for several days, but solar models (like those from Anker) are interesting for longer expeditions.

Just remember: solar panels are inefficient on cloudy days or under dense vegetation.

Clothing and Accessories: (what to take in your backpack on a trail))

Inadequate clothing is one of the main causes of discomfort on trails.

The concept of “layers” is fundamental: a thermal first layer (in polypropylene or merino wool), an intermediate layer (fleece) and a waterproof outer layer (such as jackets with a Gore-Tex membrane).

This system allows for rapid adjustments depending on the temperature—useful in regions such as Serra Gaúcha, where the climate changes abruptly.

Footwear should be chosen according to the terrain.

For dry, rocky trails, approach shoes (like La Sportiva) offer grip without the weight of boots.

On muddy terrain or with rivers, waterproof boots with Vibram soles are ideal.

A little-known trick is to use gaiters (ankle protectors) to prevent stones and insects from getting into your shoes.

Socks are often overlooked, but they make a difference. Models with reinforced heels and toes (like Smartwool) reduce friction and keep feet dry.

Avoid cotton—it retains moisture and increases the risk of blisters.

Respect for the Environment: Ecological Awareness

The movement Leave No Trace gained strength globally, and in Brazil it is no different. Carry in your backpack on a trail a sturdy garbage bag (preferably reusable) is a must.

Food waste, even organic food, must be collected—banana peels, for example, take up to 2 years to decompose and alter the local ecosystem.

Repellents and sunscreens must be biodegradable.

Brands like Bioart and L'Occitane offer options without oxybenzone, a chemical that damages coral reefs and waterways. Another tip is to avoid perfumes, which attract bees and other insects in dense forest areas.

For physiological needs, dig a hole at least 15 cm deep (60 meters from water sources) and use biodegradable toilet paper.

Conclusion (take in your backpack on a trail)

Plan what carry in your backpack on a trail goes beyond simply filling a space with random items.

It’s a question of balancing weight, utility and safety. In 2025, with advances in ultralight materials and wearable technologies, it’s possible to be prepared without carrying excess.

The secret is in anticipation: study the climate, the terrain and your own physical limitations.

Talk to people who have already traveled the trail and adapt your kit according to your needs. Remember that, in nature, self-sufficiency is a virtue.

Happy hiking—and may your only memories be of the views, not the unexpected.

(Updated in April/2025, based on safety standards from the Brazilian Mountaineering Confederation and recommendations from certified guides.)

Reference Table (Real Data)

(Source: Trail Safety Manual – Brazilian Mountaineering Confederation, 2024.)

Frequently Asked Questions

1. Can I use regular backpacks instead of trekking backpacks?
Yes, but specific models offer better weight distribution, relief for the spine and strategic compartments. For short trails, 20-30L backpacks with padded straps are sufficient.

2. Is it safe to drink river water with portable filters?
Filters remove bacteria and protozoa, but not viruses or chemicals. In suspect areas, combine filtration with purification tablets.

3. What is the best footwear for river trails?
Waterproof boots with grippy soles (e.g. Merrell Moab) or specific trekking sandals (such as Teva).

4. How to avoid venomous animals?
Wear high boots, avoid walking at night without lights, and never put your hands in holes or under rocks.

5. Can I just charge my cell phone as a GPS?
Not recommended. Cell phones can run out of power, break or lose signal. Always carry a physical map as a backup.

6. What to do in case of a storm?
Stay away from isolated trees, open areas, and waterways. Crouch in low places until the rain passes.

Enrique Medeiros Published on April 8, 2025