Choosing Your First Hiking Backpack: A Practical Guide
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Your first hiking backpack is a bit like your first hiking buddy: get the match right and every trail feels easier. Get it wrong, and even a short loop can end with sore shoulders and a bad mood. The good news? Choosing well is simpler than most shops make it sound. Here's a practical guide.
1. Start with your trip, not the brand
Pack size is tied to trip length. For a day hike, a 20–35 litre pack is the sweet spot: room for water, food, an extra layer and a small first-aid kit. Move to a weekend trip (1–3 nights) and you're looking at roughly 30–50 litres. For multiday adventures (3–5 nights), most hikers choose 50–80 litres, and anything 5+ nights usually means 70 litres or more. As a rule, buy the smallest pack that fits your usual trip — an oversized pack simply tempts you to overpack. (Source: REI Expert Advice — How to Choose a Backpack)
2. Fit beats everything — and it's about your torso, not your height
The most important measurement is your torso length, measured from the bony bump at the base of your neck (the prominent C7 vertebra) to the top of your hip bones. The pack's hipbelt should carry the vast majority of the load — around 80% or more — so it needs to sit snugly on the top of your hip bones. Your shoulder straps should wrap closely around your shoulders but not carry significant weight; if they do, the pack is too big or the hipbelt is too loose. Many outdoor shops will measure you for free, and trying a pack on with some weight in it tells you more than any spec sheet. (Source: REI Expert Advice — Backpacks: Fit & Torso Size Guide)
3. Watch the total weight
A loaded day-hiking pack should weigh no more than about 10% of your body weight; for multi-day backpacking, aim for around 20%. If you weigh 70 kg, that means roughly 7 kg for a day hike and about 14 kg for a weekend. When you're tempted to add “just one more thing”, remember that every gram lands on your hips and shoulders. (Source: REI Expert Advice — How Much Should Your Pack Weigh)
4. Pack like a pro: three zones
How you load matters as much as what you load. Think of the pack in three zones:
- Bottom: bulky, soft gear you won't need until camp — sleeping bag, sleeping pad, camp clothes.
- Core (against your back): the dense, heavy items — food, cook kit, stove, water. This keeps the centre of gravity close to your body and stable.
- Top: bulky but essential trail gear — a warm jacket, rain shell, first-aid kit.
Keep small essentials (map, snacks, sunglasses, headlamp) in easy-access pockets, and balance the weight on both sides. Imagine stacking cordwood rather than building a column: fill the gaps so nothing shifts as you walk. (Source: REI Expert Advice — How to Pack a Backpack)
5. Features worth paying attention to
An internal-frame pack transfers the load to your hips and keeps you stable on uneven ground — the right choice for most hikers. Look for a ventilated back panel if you tend to get a sweaty back, hipbelt pockets for phone and snacks, elastic side pockets for water bottles, and compatibility with a hydration reservoir. Trekking-pole loops and compression straps are small details that make a big difference on longer days. (Source: REI Expert Advice — Backpack Features)
6. The final test
The best pack is the one you forget you're wearing. Load it, adjust the hipbelt, snug the shoulder straps, and walk around the shop for a few minutes. If it feels like part of you after the first five minutes, it's probably the one. Happy trails! 🍌
Sources: All advice in this article is based on REI Co-op's free Expert Advice guides, a widely used and reputable outdoor resource.