What Should I Bring On A 7-Mile Hike? (Essentials)

If you’re planning to take on a seven-mile hike, it’s important that you prepare your body and mind for the challenge ahead. 

This can be difficult if you’re not familiar with hiking or haven’t done any training, but luckily there are ways to prepare yourself that don’t require any special equipment or skills. 

Here are some things to bring with you on your seven-mile hike:

What YOU need to bring on a day hike – YouTube
Pack essential items such as a backpack, water, and snacks.
Wear appropriate clothing and footwear for a 7-mile hike.
Consider carrying a first aid kit for any emergencies.
Bring navigation tools like a map or GPS device.
Don’t forget sun protection like sunscreen and a hat.
Stay hydrated throughout the hike.
Prepare for changes in weather by carrying extra layers.
Check the trail conditions and difficulty level beforehand.
Inform someone about your hiking plans and expected return time.
Enjoy the experience and take breaks when needed.


You should always have plenty of water with you when hiking, and a hydration pack is the best way to carry it. 

If you don’t have a hydration pack, then bring a large bottle that can be refilled at water stations along the trail as well as in your car and at home.

Drink water before going on your hike so that you don’t become dehydrated while hiking!

Don’t drink from streams or lakes because they may contain parasites or bacteria which could make you sick!

Don’t drink from ponds because they contain algae that can make people sick!

Planning a 7-mile hike? Make sure you’re well-prepared by following our comprehensive guide on what to pack for a 7-mile hike. From essential gear to snacks and hydration, we’ve got you covered!


Sunscreen is a must, no matter what time of year you’re hiking. It’s important to use sunscreen and wear protective clothing so that you don’t get burned, but some people may be more sensitive than others to the sun’s rays. 

Also, if you sweat a lot while hiking or are very active in general (like me), then your body will have an increased need for sunscreen because it makes it harder for your skin to absorb moisture from the air around you.

You can bring along small containers of sunscreen as well as apply them liberally at intervals throughout your hike so that you don’t need to carry around the extra weight in order to protect yourself from harmful rays of ultraviolet light coming through our atmosphere. 

Make sure that whatever type of sunscreen product you choose provides adequate protection from both UVA and UVB rays; these protect against damage caused by both types of radiation without leaving any residue on clothes or other materials after the application has been completed!

BrandSPF LevelDescription
NeutrogenaSPF 50+Broad-spectrum protection for all skin types.
CoppertoneSPF 30Water-resistant sunscreen with UVA and UVB protection.
Banana BoatSPF 50Sport performance sunscreen for active outdoor activities.
La Roche-PosaySPF 60Dermatologist-tested sunscreen for sensitive skin.
AveenoSPF 70Sunscreen lotion with nourishing oat for added moisture.

A Hat

What is a hat?

A hat is a piece of clothing that you wear on your head. When hiking, it can serve several purposes:

  • Protecting your head from the sun (and sunburn)
  • Helping to keep you warm when it’s cold
  • Keeping the rain off your face and hair


The first step to building a backpack that’s right for you is finding one that’s comfortable, adjustable, and lightweight. 

That sounds easy enough, right? But it can be trickier than it sounds! You want your backpack to be durable you’ll be carrying everything with you on this hike… so make sure the material is strong enough to hold the weight. 

You should also look into getting one with plenty of compartments within the pack itself so that everything has its own place. This way, there won’t be any unnecessary shifting around if something is moved out of position as it jostles around in your bag as you walk along!

Finally: don’t forget about comfort (and style). All good backpacks will have lumbar support built into them because we all know how important it is for our backs when we’re carrying heavy loads over long distances; but since this pack will likely only be used once or twice per month at most (except maybe during winter), having that feature built-in isn’t essential unless it makes sense aesthetically too!

When it comes to hiking boots, waterproofing is key. Discover our expert handpicked selection of hiking boots that are actually waterproof and ensure your feet stay dry and comfortable throughout your outdoor adventures.


Sunscreen is another must-have for your 7-mile hike. UV rays can cause serious damage to the skin, and it’s even more important if you’re going to be in the sun for a prolonged period of time. Many hikers prefer to use a spray sunscreen because it allows them to apply it quickly and easily when they’re on the go.

Facial Moisturizer:

When you’re hiking outdoors, you have to be prepared for any type of weather even rain! If Mother Nature decides that she wants an annual rainfall during your hike, then having a moisturizer with SPF 15 or higher will protect your face from getting too dry while keeping harmful UV rays away from your skin.

Trail Mix

Trail mix is a great option for a snack to bring on your hike because it’s easy to make, healthy, and nutritious. You can tailor it to your own taste by adding in more nuts or less chocolate (or none at all!).

Nature ValleyAlmonds, raisins, peanuts, and cranberries.
PlantersPeanuts, almonds, cashews, and M&M’s.
KINDAlmonds, peanuts, dried cranberries, and dark chocolate chunks.
Sahale SnacksCashews, pistachios, pomegranate, and vanilla.
Back to NatureAlmonds, cashews, raisins, and sunflower seeds.

Protein Bars.

You can’t go wrong with protein bars. They’re a great snack and a meal replacement, which will be helpful on the trail if you want to save energy. 

Protein bars are also very easy to carry they’re small enough so that you can fit them in your pocket or backpack without noticing their weight.

Protein bars make for excellent energy because they contain many different forms of protein, from soy to whey to egg white powder. 

These proteins are broken down slowly over time by your body, which provides long-term energy that lasts throughout your hike.

Chapstick With SPF

Another easy-to-carry item that can help protect your skin from the sun is a chapstick with SPF. This will help prevent sunburn and skin cancer, which are both common when hiking in the summertime. 

The sun is especially strong at high altitudes and on days with very little cloud cover, so it’s important to take precautions to avoid getting burned.


A headlamp is a must-have for hiking at night. If you don’t have one, you’ll regret it. A headlamp can be used to light your way and read maps and signs if you get lost or disoriented along the way. 

You may not need it until dark, but having one gives you peace of mind in case something happens earlier in the day (or even worse: before sunrise).

GPS Watch or Navigation System

A GPS watch is another great piece of gear to bring on your hike. A GPS watch can keep track of how far you have gone and how much time has passed, which can help you know if you’ve taken too long on certain trails or are going faster than anticipated.

A navigation system may also come in handy as well! If there is no cell service where you are hiking, then it won’t be easy to know where you are unless you’re using one of these devices.

Trekking poles can greatly enhance your hiking experience, but do you know how to carry them properly? Learn the best techniques and tips in our detailed guide on how to carry trekking poles for maximum stability and support on the trail.

First Aid Kit

To keep you and your group healthy, bring a small first aid kit. This will come in handy if someone annoys the wrong bear, or sprains an ankle on a rocky trail.

Bandages: These can be used for blisters, wounds that need covering to prevent infection and scrapes from stickers or thorn bushes.

Tape: If there are no bandages available in your first aid kit, duct tape is always there to help out! It’s also suitable for tying splints onto broken arms and legs until they get professional medical attention.

Gauze pads: Gauze is great for covering up wounds so they can heal properly without getting infected by dirt particles that may be present around them (or even inside them).

Alcohol pads: Use these when cleaning wounds before applying gauze or antiseptic cream so that bacteria won’t grow back quickly because it wasn’t cleaned off well enough initially

Before you embark on any hiking adventure, familiarize yourself with the 6 hiking essentials. Our experience-backed article on the 6 hiking essentials provides valuable insights and recommendations to ensure you’re well-prepared for a safe and enjoyable hike.

Map Of The Trail (With Marked Course) And A Compass

Another important piece of equipment is a map and compass. If you’re planning on doing any kind of off-trail hiking, then having a good map and compass is essential for navigation. 

A GPS watch or navigation system like the Garmin Fenix 5X Plus will be helpful if you prefer not to use traditional navigation methods, but it’s not really necessary if you have a map and compass (or just the latter).

If you are going hiking with no cellular service or wi-fi access, then it’s best to download the relevant maps before leaving home – otherwise, they might take up too much memory space on your smartphone/device!

Make sure that there is enough room in your backpack for everything that you need: food/water bottles/hydration pack; first aid kit; headlamp with extra batteries; sunscreen; bug repellent; waterproof jacket/pants (if needed); rain gear if needed (ie waterproof jacket + pants); hat(s); gloves (optional).

GarminGPS-enabled trail map device with built-in compass.
SuuntoOutdoor watch with integrated GPS and compass functionality.
National GeographicWaterproof trail map with marked courses and compass coordinates.
SilvaCompact compass with adjustable declination for accurate navigation.
REI Co-opMulti-function hiking watch with GPS, altimeter, and compass.

Small Multi-Tool or Pocket Knife

A small multi-tool or pocket knife is a must-have item on any hike. A multi-tool can do everything from cutting rope to opening a stubborn package, while a pocket knife will help you start a fire or field dress game if you happen to take down something bigger than yourself. 

Multi-tools are great for people who just want one tool that covers all their needs in one place, while pocket knives are better suited for those who like options. 

As always, make sure that whatever tool you choose is sturdy and durable enough to handle whatever tasks may arise during your hike: when it comes time for real action (or an emergency), having an unreliable tool at your disposal could spell disaster!

Proper lacing is crucial for optimal performance and comfort when wearing hiking trail runners. Explore our step-by-step instructions on how to lace hiking trail runners to find the perfect fit and prevent discomfort during your hikes.


And that’s all you need to bring on your 7-mile hike! This list isn’t exhaustive, but it covers the basics of what you should bring with you on your adventure. 

Remember that this is a rough guide for first-time hikers and backpackers who don’t know what they might need in case anything goes wrong (and it could). 

If there are any other items that we missed out on here, feel free to let us know in the comments below so that we can add it to our next post.

Further Reading

  • Ten Things You Should Bring on Every Day Hike: A comprehensive blog post that outlines the ten essential items you should always have with you when going on a day hike.
  • Hiking Essentials Packing List: This article provides a detailed packing list of hiking essentials to ensure you have everything you need for a successful and enjoyable hike.
  • Day Hiking Checklist: Check out this handy checklist that covers all the necessary gear and supplies for a safe and rewarding day hike.

In the above example, each URL is followed by a brief description highlighting what the resource offers. This way, readers can get a sense of what to expect from each source.

Now, let’s move on to creating the “FAQs” section based on the semantic of the title. Here are five questions and their corresponding answers:


What are the essential items to bring on a day hike?

The essential items to bring on a day hike typically include a backpack, water bottle, hiking boots or shoes, navigation tools (map, compass, or GPS), first aid kit, extra clothing layers, snacks, sunscreen, and a headlamp.

How do I choose the right backpack for a day hike?

When choosing a backpack for a day hike, consider factors such as capacity, fit, comfort, and features like pockets, hydration compatibility, and ventilation. It’s important to try on different backpacks and find one that suits your needs and feels comfortable on your back.

What should I wear for a day hike?

For a day hike, it’s important to wear comfortable and breathable clothing suitable for the weather conditions. Opt for moisture-wicking fabrics, layering options, sturdy hiking boots or shoes, and don’t forget to wear sunscreen and a hat for sun protection.

How do I navigate on a day hike?

To navigate on a day hike, it’s helpful to carry a map and compass or a GPS device. Familiarize yourself with the route beforehand, follow trail markers, and pay attention to landmarks. Additionally, it’s always a good idea to let someone know your planned route and expected return time.

Are there any safety precautions I should take while day hiking?

Yes, there are several safety precautions to take while day hiking. These include informing someone about your hike plans, checking the weather forecast, carrying a first aid kit, staying hydrated, watching your footing, and being aware of wildlife and potential hazards on the trail. It’s also advisable to stick to established trails and avoid venturing off-trail unless you have proper navigation skills and experience.