How to Prep for a Hike: From Home, At the Trailhead, and Post-Hike

This post outlines how to prep for a hike by taking actions from your home, at the trailhead, and post-hike. These steps are subjective and provide a beginner foundation on how to plan your route, pack the right gear, be safe on the trail, and more.

I’m a thinker, not a doer. I will thoroughly plan out everything in my life to the last detail, however, I struggle with the execution of most of it.

I have problems just leaping into things for the first time. So everything I start usually becomes another research project (not that I’m complaining).

When I began hiking, I did an extensive amount of research. Pushing myself to go on my first trek was difficult as really there isn’t a lot to hiking to hide behind, as it’s basically just walking through the countryside.

My brain was starving for excuses not to go! But once it got there it was happy 🙂

The simplicity of hiking got me to stop overthinking and enjoy my surroundings.

Fast-forward to now, I still prep for each one of my hikes fervently, but I have a concrete list of steps that I run through each time so I can trek safely and comfortably.

Keep reading to learn all the steps to use to prep for a hike, from home, at the trailhead, and post-hike, in order to enjoy your experience to the fullest.

This post contains affiliate links. If you decide to make a purchase through these links, I will earn a commission at no extra cost to you. Thank you for reading!

Before exploring the great outdoors, please review the Leave No Trace principles. To help protect the natural beauty of our wilderness areas, it's our responsibility to ensure we have as little impact on the areas we visit as possible.

Remember to plan ahead and prepare, hike and camp on durable surfaces, dispose of waste properly, leave what you find, respect wildlife, stay on designated trails, and be considerate of other visitors. 

Let's all do our part to protect the great outdoors and make Leave No Trace a priority on every hike.

Plan Your Route

When planning a hike I like to ask myself these six questions in succession in order to find the route I truly want:

1. What type of hike do I want to go on?
2. How difficult do I want this hike to be?
3. How long do I want to hike for?
4. What kind of nature attractions do I want to see?
5. Where can I take this hike?
6. Are there any obstructions, limitations, regulations, laws, or personal or safety issues preventing me from taking this hike?

I like to use AllTrails+ to plan my hikes. You can get a majority of the information you need from the platform.

You also have access to other people’s comments and reviews about the trail. These are really helpful in finding out more about current conditions.

I always look for bear or wild animal sightings in the comments as an extra precaution.

To help answer the questions above, I’ve noted some common sources of information you can access and example answers:

1. What type of hike do I want to go on?
   • Day Hike, Overnighter, Backpacking Trip etc. Check out our article What are the Different Types of Hiking? for more ideas.
   • Consider the route type: Out & Back, Point to point, Loop trails etc.
2. How difficult do I want this hike to be?
   • Elevation is a key factor in difficulty, calculate the grade of slope to determine the steepness of the hike. Grade can be calculated by diving the elevation by the one-way distance x 100%.
   • Here are some rough estimates of the average grades per hiking level. Note these may be different for you, so adjust to your fitness level. Super Easy 0-5%, Easy 5-10%, Moderate 10-15%, Difficult 15-20%, Strenuous 20-30%, Very Strenuous 30%+
3. How long do I want to hike for?
   • Calculate how long it will take you to get ready, get to the trailhead, complete the hike, and return home.
   • Consider how much time you have in the day(s) to hike, whether after or before work or a full day on the weekend. Quick 5k, or 15km round trip
4. What kind of nature attractions do I want to see?
   • Consider the purpose or goal of the hike. Not in a serious way but ask yourself if you want to see something special on your trek, complete a fitness milestone, or just be in nature for as long as you can.
   • Lookout points, waterfalls, flower patches, peak summits etc.
5. Where can I take this hike?
   • Use your answers from the questions above to find a trail. Using an app like AllTrails+ or Strava easily automates this, as you can use search filters based on difficulty, elevation, distance, and route type.
   • Areas like Cypress Provincial Park or Golden Ears Provincial Park are popular hiking areas year-round.
6. Are there any obstructions, limitations, regulations, laws, or personal or safety issues preventing me from taking this hike?
   • Check to see if there have been bear or wildlife sightings in the area, as well as, invasive or poisonous species you should be aware of.
   • Make sure the route is fully accessible, not on private property or under construction by checking apps like AllTrails+ or Strava or checking the local area’s park website for more info.

Check the Weather

Make sure to check the weather forecast for the area you will be hiking. Remember to change the location on your weather app or site to the area you will be hiking in as it could be very different from your current location.

The weather can change very quickly in the PNW, thanks to its beautiful mountains, oceans, and valleys. A gentle snowfall can quickly turn to whiteout conditions on a mountain if you’re left out and unprepared.

Rely on the radar, before numbered predictions. The radar never lies and it’s your best friend.

The Weather Network is my go-to time-lapse radar, as well as The Windy App (windy.app) for more in-depth stats about wind and water currents.

Dress for the Conditions

After checking the weather you can now decide on the appropriate clothing to wear. Follow the layering system to stay warm and choose wicking materials for clothing.

Start with a base, then mid-layer, then finally outer shell. A wide-brim hat, sunscreen, and sunglasses for sun protection, wool socks and a pair of good hiking boots.

• If you’re going winter hiking, bring some extras to stay warm like tuques, gloves, neck warmers, hand warmers, and thicker socks.

• If you’re going to be hiking in the rain, invest in a good rain suit with a hood to protect your head, and a rain cover for your pack. Plastic rain ponchos and garbage bags work perfectly well too!

• If it’s a warm and sunny day, a t-shirt and a pair of shorts are the best choice, but make sure don’t forget your sun protection.

• If it’s a sunny day with chilly winds, consider wearing a long-sleeve sun shirt and lightweight pants. At higher elevations, the temperature may decrease but the sun exposure may increase depending on your location.

It’s a weird concept to think about “staying warm in the sun”, but in alpine areas, the sun does not always equal warmth.

Don’t use the sun as a judge of the temperature, always bring extra clothing.

Train your body

If you are or are not physically active or are planning a more challenging hike, you should start training your body before you go.

I’ve not going to state a certain time frame to “get in shape” because this is dependent on your fitness level and where you are at in your journey. As such, I noted some useful tips for those wanting to train their bodies below:

1. If you are not physically active: Start by taking several long walks or slow-tempo runs around your neighbourhood or nearby parks. Practice mindfully climbing and descending flights of stairs. Start with shorter walks or hikes and gradually increase the distance and elevation.
2. If you are physically active: Begin by assessing your fitness level at the moment; are you better at climbing or going the distance? Determine your strengths and weaknesses, and choose hikes that will improve your confidence and challenge your skills. For example, if you can walk for miles but struggle with hills, incorporate more hikes that are short and steep into your fitness routine, along with those that are longer and gentle.
3. If you’re looking to challenge yourself: First, select the goal you want to accomplish. Are you looking to reach a certain elevation or do you want to complete a difficult hike you’ve failed at? By identifying a specific goal it’ll make completing the challenge easier. Next, assess your fitness level in relation to your goal. Make it realistic, timely and actionable. If you’re struggling to complete 5k hikes, having a goal of completing a 25k backpacking trip in the next month wouldn’t be reasonable. Lastly, select trails that’ll help train your body to reach your specific goal. For example, if you want to be able to hike 1000m+ of elevation consistently, you first need to be able to consistently hike to 350m, then 750m. Remember progress takes time but it’s always worth it!

Pack the Ten Essentials + Extras

For myself, the highest priority of the ten essentials to bring are plenty of water, lots of food, sun protection, and extra clothing. I make sure these things are always in my pack along with a first aid kit.

Other safety equipment is also very important to bring like an emergency shelter, knife/multi-use tool, navigational tools, light source, and firestarter.

You can read more about What to Pack for a Hike: The Ten Essentials + Extras here.

Tell Someone Your Plans

Before you head out, let someone know where you are going and when you plan to return. This will ensure that someone knows your location in case of a sudden emergency. This is especially important if you’re going to be hiking solo.

If you’re driving to the trailhead, leave a sticky note or sheet of paper with your route plan on it in clear view on your seat or dashboard before you go.

The majority of national and provincial parks do not have cell towers due to environmental regulations, hence, you will not be able to use your phone in most areas to call for emergency services if needed. Consider investing in GPS transponders like the Garmin inReach Mini or the Garmin GPSMAP 64x, as an emergency satellite communication device.

Review Your Route

Check your route one more time before you head out. Make sure you are familiar with the general direction of the trail, and route type so you know where you are going.

At the trailhead and further one, you should start to see markers or signs for your route in bright colours on trees or rocks.

Also, remember the specific name of the trail you’re on. This may be different than the overall name of the trail on a navigational app but it will be helpful for reading signs at trail intersections.

Dynamic Stretching

Dynamic stretching is a type of stretching that involves actively moving the muscles and joints through a range of motion.

It is often used as a warm-up before physical activity, to help prepare the body for the demands of the exercise and reduce the risk of injury.

Before going on a hike, I always try to do some dynamic stretching that targets the major muscle groups involved, such as the legs, hips, shoulders and back.

Here are some examples of dynamic stretching exercises that I usually do before a hike:

1. Walking lunges: Step forward with one foot and lower the back knee towards the ground while keeping the front knee bent at a 90-degree angle. Alternate legs and continue walking forward.
2. Leg swings: Stand with one hand on a stable surface and swing one leg forward and back, then side to side. Switch legs and repeat.
3. Knee raises: March in place while lifting your knees as high as possible.
4. Hip circles: Stand with your feet hip-width apart and circle your hips in a clockwise direction, then switch to a counterclockwise direction.
5. Arm circles: Stand with your arms out to the sides and circle them in a clockwise direction, then switch to a counterclockwise direction.

It is important to remember that dynamic stretching should not be painful and should be done with control and proper form. It is also important to gradually increase the intensity and duration of the stretching to avoid injury.

Recheck Your Pack for Supplies

After you stretch, double-check that you have everything you need in your pack before venturing out on the trail.

This is your last chance to check your pack for all your necessary supplies.

There’s something really sad about opening your pack after a long hike and finding out that you forgot your lunch at home.

A double-check never hurts.

Tie Your Shoes Properly

A properly tied hiking boot will provide good support, help prevent blisters and injuries, and allow you to enjoy your hiking experience without pain.

Remember to re-adjust your laces throughout the day if you feel any discomfort or if your feet swell due to prolonged hiking.

I always use the Surgeon’s knot on my Merrells because I normally get blisters from my heel slipping in my boots. Everyone has different issues regarding footwear and support.

Inadequate footwear can lead to foot, ankle, leg, and back pain, so I urge you to make sure your boots/shoes are properly tied for your specific needs.

Check out some of these resources I’ve found helpful on how to tie your hiking boots:

• Youtube: How to Lace a Hiking Boot For Better Fit
• Youtube: How to Lace Hiking Boots for a Better Fit | Oboz Footwear
• REI: How to Lace Hiking Boots

Adjust Your Pack on Your Back

Wearing your pack properly on the trail will help you avoid a lot of neck, shoulder, and upper back pain.

After you get your boots on, put your pack on your back. Adjust your hip straps (if applicable), then adjust your shoulder straps. Adjust the lift loader straps to pull the weight forward if you feel you are falling back.

Walk around in your boots for a bit, then readjust your straps to how you feel. It’s perfectly normal to have some straps longer than others.

Here are some resources that helped me learn about adjusting packs and pack sizing in general:

• Youtube: How to Fit Your Pack at Home with Miranda || REI
• Youtube: How To: Proper Backpack Fit
• Youtube: How to Fit Your Hiking Pack

Start Tracking Your Route via App

Last thing before you go!

Don’t forget to click Start on your fitness or navigation app to track your route. I often find myself forgetting to start the activity until a couple of km into it.

Also, remember to pause your activity when you take longer rest breaks in order to not impact your stats.

Toss Any Trash

Follow the Leave No Trace principles by packing out all your trash during your hike. Whether it’s food wrappers or sanitary products, leave no trace and pack it out in a disposable plastic bag!

Right after your hike, toss or empty out your plastic bag at the nearest bin. If you do this right after your hike you are less likely to forget about it and keep trash in your bag (this will happen trust).

Lay Out Any Damp Dear to Dry

After a rainy, or muddy hike, don’t ball up your clothing in your pack or toss them directly into your laundry bin.

To avoid transferring the smell and dirt from your hiking clothes, lay out your damp gear to dry before washing.

TIP: It’s easier to brush off mud and dirt from clothing and shoes once dry than wet.

TIP: Make sure you put your rain suit through the dryer to reactivate the DWR waterproof coating after use.

Upload Pictures to Storage

I always forget about taking pictures when I’m hiking. I honestly get caught up in the experience and forget. I usually remember when I see someone else take out their camera.

Nevertheless, I’m guilty of letting beautiful pictures sit on my camera roll. Remember to upload pictures from your hike (if any) to your physical or cloud storage.

This will make them easier to share, secure them safely, and more memorable for yourself.

Static Stretching

Static stretching is a type of stretching that involves holding a position for a set amount of time, typically 30-90 seconds, to improve flexibility and range of motion.

After a hike, static stretching can help to relieve muscle tension and lactic acid build-up, increase flexibility, and reduce the risk of injury.

Here are some examples of static stretching exercises I like to do after a hike:

1. Standing forward fold: Stand with your feet hip-width apart and slowly lean forward, keeping your back straight, until you feel a stretch in the back of your thighs. Bend your knees a bit for tension relief, and grab onto your ankles, or behind your knees. Hold for 30-90 seconds.
2. Quadriceps stretch: Stand with your feet hip-width apart and hold onto a stable surface for balance. Bend your left knee and bring your foot up behind you, grasping your ankle with your left hand. Hold for 30-90 seconds, then switch legs and repeat.
3. Standing calf stretch: Stand facing a wall with your hands on the wall at shoulder height. Take a step back with one foot and keep both feet flat on the ground. Lean forward, keeping your back straight, until you feel a stretch in your calf. Hold for 30-90 seconds, then switch legs and repeat.
4. Seated butterfly stretch: Sit on the ground with the soles of your feet touching and your knees bent out to the sides. Gently press your knees down toward the ground until you feel a stretch in your inner thighs. Hold for 30-90 seconds.
5. Child’s pose: Start on your hands and knees, then sit back on your heels while stretching your arms forward. Rest your forehead on the ground and breathe deeply for 30-90 seconds. Move your outstretched arms to one side, hold and repeat on the other for 30-90 seconds

Remember to stretch slowly and gently, and only stretch to the point where you feel mild tension in the muscles, not pain. Hold each stretch for at least 30 seconds, and repeat each stretch two or three times to get the maximum benefits.

Reflect on Your Experience

After all of your hard work prepping and completing your hike, it’s great to take the time to reflect on your whole experience.

I like to journal about my experience, look at pictures I’ve taken, and get in touch with how my body feels after the hike.

Here are some journal prompts I like to use to reflect on my hiking experience:

• What was the most challenging part of the hike? How did you overcome it?
• Describe the most beautiful view or scenery you encountered on the hike. What emotions did it evoke in you?
• Did you hike alone or with others? How did your hiking companions impact your experience?
• Were there any unexpected obstacles or events that occurred during the hike? How did you handle them?
• Did you learn anything new about yourself during the hike? If so, what was it?
• How did your body feel during and after the hike?
• What did you notice about the wildlife or nature during the hike?
• Did the hike challenge you mentally or emotionally as well as physically? If so, how?
• How did the hike align with your expectations and goals?
• Would you do this hike again? Why or why not?

These journal prompts can help you reflect on your hiking experience and gain a deeper understanding of your thoughts, feelings, and reactions to the experience.

Do you have a specific prepping routine that you follow? If so leave a comment below!

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