Hiking: The Complete Guide for Hikers, Families and Backpackers

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A Saturday-morning loop through the woods with the dog and a thermos of coffee. A family on a state-park trail, the five-year-old stopping at every log. A backpacker shouldering a full pack at a trailhead in the Sierra, a week of food inside. A thru-hiker touching the sign on top of Katahdin after five months on the Appalachian Trail. And a 4 a.m. headlamp start to get up a high peak and back down before the afternoon storms. Hiking is the simplest sport there is, and one of the most loved: the Appalachian Trail alone counted 16.9 million recreation visits in 2025, according to the Appalachian Trail Conservancy and the National Park Service.

This page is hiking for the people who hike and the people who look after them: how it works, from day hikes to backpacking and peak-bagging, what it looks like at every level from a toddler in a carrier to the Triple Crown of long trails, and, most of all, how to stay healthy out there. Sports health is the heart of it: the hiking injuries that happen most (blisters and ankle sprains lead the list), the knees on the way down, heat, altitude, lightning and ticks, and when to see a professional. Then training, recovery and the gear that matters.

Hiking at a glance

Main forms	Day hiking, backpacking (overnight trips carrying your camp), section and thru-hiking of long trails, and peak-bagging (climbing a list of summits). Scrambling sits between hiking and climbing.
Who looks after the trails	Land agencies (National Park Service, USDA Forest Service, Bureau of Land Management, state parks) with nonprofit partners such as the Appalachian Trail Conservancy, Pacific Crest Trail Association and Continental Divide Trail Coalition. The American Hiking Society speaks for hikers nationally.
The big three trails	The Appalachian Trail (about 2,200 miles, 14 states), the Pacific Crest Trail (about 2,650 miles) and the Continental Divide Trail (about 3,100 miles, five states): together, the “Triple Crown.”
Ground rules	The Ten Essentials, Leave No Trace’s seven principles, trail right-of-way (uphill hikers first; bikes yield to everyone; everyone yields to horses) and permits where a park requires them.
Main physical demands	Hours of walking on uneven ground, climbing and descending with a pack, often in heat, cold or thin air.
Most common injuries	Foot blisters and ankle sprains lead; also knee pain on descents, overuse aches on long trips, falls, and environmental problems: heat illness, altitude illness, hypothermia, lightning and tick bites.

How hiking works

There’s no scoreboard, but there is a structure. A day hike is anything you finish before dark, from a one-mile nature loop to a 20-mile ridge walk. Backpacking means carrying your shelter, sleeping bag, stove and food so you can spend nights out. Thru-hikers walk an entire long trail in one season; section hikers piece it together over years. Peak-baggers work through lists such as a state’s high points or a range’s tallest summits, often starting before sunrise.

The rules are about safety and the land. The National Park Service (NPS) asks every hiker to carry the Ten Essentials: navigation, sun protection, extra clothing, illumination, first-aid supplies, fire, a repair kit and tools, extra food, water and a way to treat it, and emergency shelter. It also asks you to tell someone where you’re going and when you’ll be back. On the trail, hikers going uphill have the right of way, cyclists yield to hikers and horses, and hikers step to the downhill side for horses and pack stock. Leave No Trace’s seven principles, from “plan ahead and prepare” to “be considerate of other visitors,” keep the trails worth hiking. Overnight trips in many national parks need a backcountry permit, and a few famous day hikes, like Half Dome in Yosemite, need one too. All of it is on our trail rules and safety page.

Hiking at every level

Kids and families

Most hikers start as kids, on short, flat trails with something to see: a waterfall, a lake, a fire tower. The NPS Junior Ranger program, free at most of its more than 400 sites, turns a park visit into a set of activities and a badge, and the federal Every Kid Outdoors program gives US fourth graders a free annual pass to federal lands and waters, with their family. Teach every child the NPS advice for getting lost: stay put, “hug a tree,” and blow a whistle. More in our hiking with kids guide.

Teens, schools and clubs

Teens hike with scout troops, school outdoor clubs, summer camps and outdoor schools such as the National Outdoor Leadership School (NOLS). Hiking clubs are some of the oldest outdoor groups in the country: the Appalachian Mountain Club, founded in Boston in 1876, is the oldest, and the Sierra Club, with John Muir as its first president, has led outings since the early 1900s. Colleges have outing clubs, and many offer outdoor programs and trips for students.

Adult day hikers and backpackers

This is where most hiking happens: weekend day hikes, a first overnight, a week in a national park. Local clubs, trail-maintenance crews and American Hiking Society events such as National Trails Day (the first Saturday in June) are easy ways in. The NPS’s first rule fits here: know your limits, and pick trails that match your fitness, experience and the elevation.

Long trails and the Triple Crown

The National Trails System, created by Congress in 1968, includes 11 national scenic trails. The best known are the Appalachian Trail (Georgia to Maine), the Pacific Crest Trail (Mexico to Canada through California, Oregon and Washington) and the Continental Divide Trail (Mexico to Canada through New Mexico, Colorado, Wyoming, Idaho and Montana). Hikers who finish all three can claim the Triple Crown of Hiking from the American Long Distance Hiking Association–West, which had recognized 806 Triple Crown awards as of its 2025 ceremony. Thru-hiking the PCT means applying for its free long-distance permit, required for trips of 500 miles or more. More on our organizations and trails page.

Peak-baggers and mountain hikers

From the 4,000-footers of New Hampshire to Colorado’s 14ers, peak lists pull hikers higher. That brings two extra risks: altitude illness and afternoon thunderstorms. Both are covered below.

Sports health for hikers

Most hiking injuries are minor, but help can be hours away, so prevention matters more than in almost any other sport. The NPS puts it plainly: your safety is your responsibility, and on remote trails self-rescue may be needed. This section is general information, not medical advice. If you’re hurt, see a professional.

The most common hiking injuries

• Blisters and ankle sprains: a 2023 systematic review of injuries treated on trails found these were the most common hiking injuries, with blisters making up 8–33% of all reported injuries, and the legs and feet the most injured area in every hiking study.
• Wet socks and blisters: in a study of 203 hikers on the Camino de Santiago, 68.5% had foot blisters, and hiking in wet socks almost doubled the risk. Sock fiber (synthetic or natural) made no difference; the authors suggest changing socks on long days to keep feet dry.
• Overuse on long trips: in a survey of 1,295 long-distance Appalachian Trail hikers, 61% reported musculoskeletal complaints, and 11% stopped their hike because of them. Hikers who didn’t train beforehand were much more likely to report an injury; strength, stretching and endurance training, stabilizing footwear and poles were all linked with fewer problems.
• Pack weight: at Philmont Scout Ranch, a heavier pack relative to body weight was one of the factors linked with injuries on 12-day treks; in long-distance hikers, heavier packs were linked with tingling and numbness. Lighter is kinder.
• Falls and head injuries: a slip on a wet rock or a fall while scrambling can mean a fracture or a concussion.

Knees on the way down: trekking poles

Descents are hard on knees. A 2020 review in Wilderness & Environmental Medicine found trekking poles reduce the load on the legs, though they raise the cardiovascular effort a little, and with a heavy pack they may also help balance and stability. A lab study of hikers walking downhill with a day pack and a large pack found that poles lowered the forces at the hip, knee and ankle. Many hikers also wear a knee sleeve for comfort, or an ankle brace after a sprain.

Heat, water and salt

At Grand Canyon, where the inner canyon can top 110°F in summer, the NPS asks hikers to avoid hiking from 10 a.m. to 4 p.m., to drink and eat salty snacks even when they’re not thirsty or hungry, and to soak their clothes at every creek. Too little water risks heat illness; too much water without salt can lead to hyponatremia, which looks like confusion. The National Athletic Trainers’ Association (NATA) recommends easing into hot weather over 7–14 days. Call 911 (or use an SOS device) for confusion, collapse or hot, dry skin. Water from streams and lakes needs treating: the CDC says to boil it for 1 minute (3 minutes above 6,500 feet) or use a filter with an absolute pore size of 1 micron or smaller, adding a chemical disinfectant if viruses are a concern.

Altitude

The CDC says altitude illness can affect people sleeping at 8,000 feet (2,450 m) and higher; about a quarter of visitors sleeping that high in Colorado get acute mountain sickness, which feels like a hangover: headache, often with nausea, fatigue or dizziness. Its advice: go up gradually, never go higher with symptoms, and go down if they get worse. Trouble walking straight, confusion or breathlessness at rest are emergencies; descend and get help.

Lightning, ticks and wildlife

The National Weather Service is clear: there is no place outside that is safe from lightning. Check the forecast, plan to be off peaks and ridges before afternoon storms, and if you hear thunder, get down from high ground; never shelter under a lone tree or a rock overhang. For ticks, the CDC recommends an EPA-registered repellent, clothing treated with 0.5% permethrin, walking in the center of the trail, and a full tick check and a shower within two hours of getting home. Watch wildlife from a distance and store food the way the park asks.

Concussion: recognize and remove

After a fall with a blow to the head, watch for the signs in the CDC’s HEADS UP program: headache, dizziness, confusion, balance problems, nausea or a hiker who seems “off.” Stop the hike, turn back with them, and have a healthcare provider check them before they hike again. Call 911 or trigger an SOS for danger signs such as repeated vomiting, a worsening headache, seizures, increasing drowsiness or one pupil larger than the other.

When to see a doctor, physical therapist or athletic trainer

See a professional for a joint you can’t put weight on or that looks out of shape, swelling that doesn’t settle, a blister that looks infected, knee or foot pain that keeps coming back on every hike, or any concussion signs. A sports medicine physician handles most sports injuries without surgery (the American Medical Society for Sports Medicine says about 90% are non-surgical), a physical therapist guides rehab, and an athletic trainer can help if you’re on a school or college team. A wilderness first-aid course is worth taking before long trips. Our hiking injuries page goes deeper.

Training and conditioning for hiking

The Appalachian Trail survey points one way: hikers who trained before their trip got hurt less. Build up the length and climbing of your hikes gradually, add some weight to your pack over several weeks, and mix in leg and core strength (step-ups, lunges, squats), balance work and some stretching or yoga. Stairs and hills are the best practice for descents. Many hikers track distance, climb and heart rate with a watch (see Garmin Forerunner vs fenix and our hiking wearables page). Plans by level are on our hiking training page.

Hike day: the sports-nutrition position statement from the American College of Sports Medicine and two dietitians’ groups recommends a meal high in carbohydrate and moderate in protein, eaten roughly 1–4 hours before exercise. On the trail, snack often, drink regularly and add electrolytes on hot days (see our electrolyte powder guide). Start early, set a turnaround time and stick to it. More on our hike day page.

Recovery after a big hike

The day after a long descent, the stairs at home tell you everything. Sleep comes first: the CDC recommends 7 or more hours a night for adults and 8–10 for teens. Then real food and fluids. Simple tools help many hikers feel better: a foam roller or massage gun for tight calves and quads, compression boots after a long weekend, and soft recovery shoes once the boots come off. They’re about comfort, not treatment. See our hiking recovery page.

Gear for hiking

• Footwear: boots or trail runners, whichever fits best and suits the trail and your load. Break them in before a big trip, and pack spare socks.
• A pack that fits: a 20–30 liter daypack for day hikes; a framed pack with a hip belt for overnights.
• The Ten Essentials: map and compass (plus a GPS or phone app), headlamp, sun protection, extra layers including a rain shell, first-aid kit, fire starter, repair kit, extra food, water and a way to treat it, and emergency shelter.
• Trekking poles for descents and river crossings.

Four picks to start with: the Merrell Moab 3 Mid Waterproof, a classic day-hiking boot with a waterproof membrane and a Vibram TC5+ outsole (about $175 at Merrell); Black Diamond Trail trekking poles, aluminum poles with FlickLock adjustment that Black Diamond says weigh 480 g a pair (about $120); the Sawyer Squeeze, a 3-ounce, 0.1-micron filter for bacteria and protozoa; and the Adventure Medical Kits Mountain Series Hiker first-aid kit. For the drive home, the OOFOS OOahh Slide from our recovery shoes guide. The full list is on our hiking gear page.

Prices change often. The prices above are what we saw at the maker or a major retailer in October 2026; check the current price before you buy.

Hiking FAQs

What are the Ten Essentials for hiking?

The NPS list: navigation (map, compass, GPS), sun protection, extra clothing, illumination (headlamp), first-aid supplies, fire (matches or lighter and fire starter), a repair kit and tools, extra food, water and water treatment, and emergency shelter. Carry them even on short hikes.

What are the most common hiking injuries?

Foot blisters and ankle sprains, according to a 2023 systematic review of trail injuries. On long trips, overuse aches in the feet, knees and legs are common too. Dry socks, well-fitting footwear, training before the trip and trekking poles all help.

Who has the right of way on a hiking trail?

Per the NPS, hikers going uphill have the right of way, cyclists yield to hikers and horses, and hikers yield to horses and pack stock by stepping to the downhill side of the trail.

What is the Triple Crown of hiking?

Completing the Appalachian Trail, the Pacific Crest Trail and the Continental Divide Trail, close to 8,000 miles in all. ALDHA-West gives the official award on the honor system; it had recognized 806 awards as of its 2025 ceremony.

At what altitude does altitude sickness start?

The CDC says altitude illness can affect people sleeping at 8,000 feet (2,450 m) and higher. Go up gradually, don’t go higher with symptoms, and go down if they get worse.

Are trekking poles worth it?

For many hikers, yes, especially downhill and with a heavy pack. Research shows they reduce the load on the knees and other leg joints, at the cost of a little more effort for the heart and lungs.

Hiking gives back quiet mornings, big views and a sport you can do at any age. The hikers who keep going pack the Ten Essentials, tell someone their plan, train before big trips, turn around when the weather or their body says so, and leave the trail better than they found it. Keep exploring: our recovery tools guide, our running guide for trail runners, climbing for when the trail turns to rock, and every other sport on our sports hub.