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    9 Best Hiking Snacks, According To A Dietician

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    There’s something deeply satisfying about tucking into your summit snack beside a waterfall, dirt on your shoes and a view that’s stolen your breath in more ways than one. But what’s not so satisfying? Hitting a wall halfway up because your only fuel was three wine gums and a lukewarm energy drink.

    Hiking is a full-body endurance workout. And just like you wouldn’t rock up to a gym session without water or a protein bar, heading into the mountains without the right snacks can leave you running on empty.

    So we asked a dietician to break down what actually makes a great hiking snack – plus what to consider before you pack and what to munch when you’re powering through that final incline.

    Meet The Expert: Taryn Bortz is a registered dietician based in both Craighall Park and Blairgowrie.

    Why Fuelling Matters On A Hike

    A 2023 systematic review and meta-analysis found that consuming 30-80 grams of carbohydrates per hour during endurance exercise can help maintain energy levels, focus and overall performance. While the study looked at various endurance activities, the findings are especially relevant for low-to-moderate intensity efforts like hiking.

    Snacking smart doesn’t just keep hunger at bay – it also prevents blood sugar dips, maintains hydration and ensures your muscles have enough fuel to keep moving.

    Carbs During A Hike

    Before we get into the snack list, let’s talk carbs – because yes, you do need them. Carbohydrates are your body’s preferred energy source during exercise. They’re quickly broken down into glucose, which your muscles use to move, climb and balance.

    If you’re heading out for anything longer than an hour, you’ll want to include snacks that contain easily digestible carbohydrates, ideally paired with some protein to slow digestion, keep you fuller for longer and provide a steady stream of energy.

    The Best Type Of Carbohydrate For Long Hikes

    Timing matters, according to Taryn Bortz, a registered dietician based in Gauteng. “Before a long hike (for breakfast and dinner the night before): The best type of carbohydrates are low to moderate GI, as you want the energy to last for extended periods of time,” explains Bortz.

    “These carbohydrates break down and release glucose slowly, which means they will help sustain your energy for longer, preventing you from feeling fatigued. High GI carbs cause your blood sugar levels to spike and then drop, giving you quick bouts of energy (you want to avoid going into a hike feeling like this!),” she says.

    Ideas of low GI carbs include:

    “Be careful of having too much fibre before the hike as you don’t want to have any stomach discomfort.”

    During a hike, Taryn says, “You want readily absorbed carbohydrates – High GI Carbs – that provide you with energy quickly . You definitely don’t want to be waiting hours for the energy to kick in! You want carbs that provide fast fuel.”

    READ MORE: 4 Reasons To Switch To Low GI Bread, According To A Dietician

    Examples of high GI carbs during a hike:

    Muesli bars

    Trail mix

    Jelly beans

    Biscuits

    Energy gels

    Ripe bananas

    White bread

    After a hike, she recommends “a mixture of both High GI and Low GI carbs together with protein to help muscle recovery and replenishing glycogen levels in the muscle.”

    Her post-hike snack suggestions:

    Smoothie (with protein powder, milk/yoghurt, fruit, raw oats, nuts/seeds and spinach)

    Sandwich or pasta with a protein filling

    Protein overnight oats

    Let us break down the Macronutrients:

    TimingCarb TypeReasonExamplesBeforeLow GISustained energyOats, Bread, Wholegrain bread, berriesDuringHigh GIQuick energy boostDried fruit, sports gels, energy drinks, muesli barsAfterMixtureReplenish and recoverProtein shakes, protein bars, sandwich, pasta with protein

    Carbs To Avoid On A Hike

    “Avoid very high fibre carbs as these can cause stomach upset and discomfort,” says Taryn. “You should also avoid deep-fried or rich carbs as these are very high in fat and can also cause you to feel bloated and gassy. Fat also slows digestion, so it delays the energy release of carbohydrates.”

    “Avoid carbs high in sweeteners, colourants and preservatives (artificial carbs) as these can cause an influx of water into your gut and are highly fermentable, leaving you feeling bloated and gassy,” explains Taryn.

    “Avoid sugar-free gums, mints, protein bars or hydration tablets that use sugar alcohols like sorbitol or xylitol – especially if you’re sensitive. These can lead to cramping or emergency bathroom breaks,” she warns.

    READ MORE: How Many Carbs Should I Eat If I’m Trying To Lose Weight?

    Should The Carb-to-Protein Ratio Change Based On Hike Duration?

    The short answer: yes.

    For long hikes, Taryn recommends including some protein beforehand. “It’s ideal to make sure you stay fuller for longer, prevent muscle fatigue and have sustained energy during the hike.”

    The ratio depends on the length of your adventure:

    Very long hikes: aim for 2:1 or 1:1 (carbs to protein)

    Shorter hikes: stick with mostly carbs for quick energy, 4:1 or 3:1 works well

    After you’re done, it’s time to recover. “Consume carbohydrates together with protein in a 3:1 ratio,” she advises, to replenish glycogen stores and support muscle repair.

    Snacking Frequency

    “It is definitely better to have smaller snacks more often (every 30-45 minutes) as opposed to larger snacks to prevent stomach discomfort, ensure energy levels are continuously controlled and prevent fatigue,” says Taryn.

    Large, heavy snacks can have the opposite effect. “Feeling overfull can also cause you to become tired and slow your pace down. Eating too much at once can also cause increased blood flow to your digestive system, less to your brain and muscles, leaving you feeling exhausted!”

    Her advice: avoid what she calls the “Rest and Digest” feeling – that post-meal slump where your body wants a nap instead of a summit.

    Pack Like A Pro

    Factor in the distance and intensity of your hike

    Think about the weather (no dairy in 35°C Karoo heat, thanks!)

    Don’t forget hydration. Pack snacks that won’t dehydrate you further

    Aim for a mix of carbs, protein and healthy fats

    READ MORE: The Overnight Hiking Gear Women Swear By – Don’t Hike Without These

    9 Best Hiking Snacks (Backed By A Dietician)

    1. Biltong or Droëwors

    A South African hiking classic. High in protein and easy to pack, biltong is a satisfying savoury snack. Just be warned, it can make you seriously thirsty.

    Per 28g: 80 calories, 16g protein, 2g fat, 1g carbs

    Bonus: Packed with iron, zinc and vitamin B12

    Tip: Pair it with dried fruit for a protein-carb combo

    Venison/Ostrich is leaner, which is good on the gut

    2. Dried Fruit

    Portable and energy-dense, dried fruit like mango, apricots or raisins are great sources of natural sugar, potassium and fibre.

    Avoid sulphur-heavy, overly sweetened versions

    Mix with nuts or seeds to create your own balanced trail mix

    Woolworths Apricot, Guava, Apple and Mango Dried Fruit Strips

    Bear Fruit Rolls Strawberry

    The Fruit Cellar Sulphur-Free Dried Apples

    3. Homemade Energy Bites

    Quick to whip up and totally customisable. Think oats, nut butter, honey, chia seeds, maybe a handful of dark choc chips.

    Tip: Store in beeswax wraps or silicone bags for less mess.

    Ideas:  

    Dark Chocolate Power Bark

    Flax Energy Bites

    Pistachio Energy Balls

    READ MORE: The Hiking Workout Every Woman Should Do Before You Hit The Trails

    4. Granola Bars

    Easy to stash and snack on the go. Look for options that aren’t just sugar bombs – aim for bars with real ingredients and at least 3g of fibre and 5g of protein. Avoid granola bars that have too much fibre as these can cause stomach upset ( >6g is a high fibre product).

    Product Suggestions: 

    Energy Oats Multi-grain Bars

    Smul Cocoa Almond Protein Bar 55g

    Nakd Blueberry Muffin Bar

    5. Hard-Boiled Eggs

    If you’re on a shorter, cooler hike, boiled eggs are a protein-rich option that’ll keep you full. Just store them properly and don’t forget the salt sachet.

    1 Boiled egg contains 77-78 calories, 6.3g protein, 5.3g of fat

    Tip: Peel them ahead of time to avoid frustration mid-hike

    6. Homemade Muffins

    Yes, really. Wholegrain muffins with added seeds, grated carrot or even protein powder can double up as breakfast and fuel for the trail.

    Make a batch, freeze, then defrost on hike day. This breakfast muffin recipe is a great option to prep.

    READ MORE: The Basics Of Hiking And Trekking

    7. Trail Mix 

    Make your own mix of almonds, cashews, sunflower seeds, raisins, coconut flakes and dark choc chips. You’ll get a balance of healthy fats, carbs and fibre.

    Pro tip: Add pretzels or popcorn for a salty crunch

    8. Fresh Fruit

    Apples, bananas, pears – nature’s own energy bars. They’re hydrating, fibrous and offer quick-release sugar.

    9. Rice Cakes With Toppings

    Spread with nut butter or hummus, top with banana slices or cherry tomatoes. Light, crunchy and endlessly versatile. Pack toppings separately in mini containers or reusable pouches.

    READ MORE: Are Rice Cakes Actually Healthy For You? Here’s What You Need To Know

    Final Tips For Trail Snacking:

    Eat before you’re starving. Prevent energy crashes by snacking consistently every 45-60 minutes.

    Hydrate regularly! Don’t wait until you’re thirsty.

    Have electrolytes on board! To prevent muscle cramping and stiffness

    Avoid snacks that melt, spoil or crumble too easily (unless you’re okay with trail mix in your pockets).

    Women’s Health participates in various affiliate marketing programmes, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. More

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      Your Ultimate Overnight Hike Packing List – Free Download Included

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      Whether you’re planning your first overnight mission into the mountains or you’re a seasoned trekker, taking some of the thinking out of preparation can go a long way. No matter your hiking style, this overnight hike packing list for women has everything you need to hit the trail with confidence.

      Because whether you’re heading out solo or with a group, the gear you carry can make or break your experience. From backpacks that fit your frame to comfort-boosting toiletries and weather-ready layers, here’s what to pack – and why it matters.

      The Gear

      Photo by Chris Joubert

      Backpack

      Your backpack is your base so it’s important to get it right. Choose a hiking pack that holds 40-60 litres, with padded hip straps, adjustable harnesses and back ventilation to keep you comfortable on the move. You can also look for packs designed for women’s torsos – they’re typically shorter, with contoured shoulder straps and curved hip belts to better distribute weight across the hips.

      WH Recommends:

      Salomon Women’s Aerotrek 28 Hiking Bag

      K-Way Hiker 50L + 10L Hiking Pack

      First Ascent Mercury 65L Lightweight Hiking Pack

      Trekking Poles

      These are not essential, but your knees will thank you on long, steep descents. Look for collapsible poles with adjustable height and padded grips. Shorter hikers should check the minimum and maximum height range – poles that are too tall can strain shoulders.

      WH Recommends:

      Tent

      Go for something lightweight, weatherproof and easy to pitch. A freestanding two-person tent under 2.5kg is ideal. Practice pitching your tent solo – especially if you’re hiking without a partner. Plus, you want to choose a model that feels intuitive to set up on your own.

      WH Recommends:

      Sleeping Bag

      Always check the expected weather overnight and choose you gear based on that. Down is light and warm (but pricey and moisture-sensitive) while synthetics are bulkier, but better in damp conditions. Women tend to sleep colder than men so look for bags with a comfort rating that’s at least 5°C below the expected night temperature.

      WH Recommends:

      READ MORE: The Overnight Hiking Gear Women Swear By – Don’t Hike Without These

      Mattress (Sleeping Pad)

      Don’t skip insulation – there’s nothing worse than the cold of the floor seeping through or feeling like you’re sleeping directly on the ground (eina!). A sleeping pad with an R-value of 2.5+ keeps you warm and comfy.

      WH Recommends:

      Pillow

      Tiny in size, big on sleep quality – inflatable or compressible hiking pillows add real comfort. And a small luxury like a proper pillow can improve sleep quality, especially on your period or if you tend to get neck tension. If you’re really tight on space you could stuff your buff with spare clothes.

      WH Recommends:

      Dry Bag

      It’s really important to put protective measures in place to keep your clothing, sleeping bag and electronics dry – even if your pack gets soaked. Roll-top styles with welded seams work really well.

      Hydration Bladder

      A 2-3L bladder keeps water accessible while you hike. If you’re prone to bloating, sip consistently instead of guzzling – hydration pacing helps reduce water retention.

      WH Recommends:

      Water Bottle

      Pack a spare bottle for refills or mixing electrolytes. Hard plastic or metal bottles are durable and can keep your drinks cooler for longer, while collapsible ones might save you some space.

      WH Recommends:

      Multi-tool

      A lightweight multi-tool featuring essentials like a blade, scissors, tweezers and a screwdriver is a smart addition to your pack. It’s useful for everything from quick gear fixes to campsite meal prep. Choose one with a locking mechanism to keep things safe and secure. Plus, while it’s not a weapon, having a sharp blade or compact tool can offer a sense of empowerment or preparedness in unfamiliar environments.

      WH Recommends:

      READ MORE: The Hiking Workout Every Woman Should Do Before You Hit The Trails

      Spork

      A spork is a compact, weight-saving essential for eating on the trail. Titanium options are tough and built to last, while plastic versions are lighter on your pack and your wallet – though they’re more likely to snap under pressure.

      Lighter (with waterproofing)

      Fire is vital for both cooking and emergencies. Pack a dependable lighter in a waterproof container, ziplock or dry bag – and take a backup too, like waterproof matches or a compact firestarter.

      Travel Mug

      Perfect for coffee, soup or a hot drink at camp. Go for an insulated mug that holds heat well – with a sturdy build and a lid that won’t leak in your pack.

      WH Recommends:

      Stove + Gas + Pot

      A small cooking setup – like a Jetboil – is great for fast boiling and easy packing. But make sure to check that it fits your fuel canister and has a stable base for safety. An all-in-one pot system also helps cut down on bulk and weight. And don’t forget the fuel!

      WH Recommends:

      Camp Seat Pad/Chair

      A camp chair gives you extra comfort and insulation when sitting on cold or wet ground. Choose a lightweight foam or inflatable option that dries fast – and packs down small to save space.

      Headlamp

      Essential for pitching camp after sunset, cooking or finding your way during late-night loo trips. Opt for a headlamp with adjustable brightness, a rechargeable battery – and a minimum output of 150 lumens.

      WH Recommends:

      First Aid Kit

      Pre-packed kits are a good start, but you should customise yours with blister care, meds and trail-specific supplies. Add period products (even if you’re not expecting a bleed), UTI relief sachets and an antihistamine – hormone changes, stress and new environments can all bring surprise symptoms.

      WH Recommends:

      Map + Compass

      Even with AllTrails, pack a waterproof map and compass. Physical tools won’t fail if your battery does.

      READ MORE: These Are The 10 Best Electrolyte-Rich Foods, According To Dieticians

      Emergency Whistle

      Light to carry – and could save your life. Some hiking packs come with a built-in whistle on the chest strap, or you can pack a separate one for emergencies.

      Paracord or Cord

      Paracord or cord is endlessly versatile – use it to pitch a tarp, fix gear, hang food or string up a clothesline. A few metres adds barely any weight to your pack but can make all the difference.

      Duct Tape (mini roll or wrapped around bottle)

      Duct tape is a trail repair essential – whether you pack a mini roll or wrap some around your water bottle. Use it to patch up a tent, cover a blister or keep a loose sole together until you’re back home.

      ID/Permit/Cash/Medical Aid Card

      Certain trails ask for permits or ID at entry points – and having your medical details on hand can be crucial in an emergency. Store your ID, booking proof, medical aid card and a bit of cash in a waterproof pouch you can access quickly.

      The Food

      Photo by Chris Joubert

      Water (+ water filter if necessary)

      Bring enough water for drinking (2-3l per day), cooking and basic cleaning. If you’re unsure about refill spots on the trail, carry a lightweight filter or purification tablets as backup.

      WH Recommends:

      Coffee

      A warm drink can lift your spirits on chilly mornings. Instant sachets are the easiest option – add a splash of long-life milk for an extra touch of comfort. We love the Cup A Ground Coffee because it’s a single serving of high quality ground coffee in a sachet.

      Long-Life Milk (Small)

      A small carton of long-life milk (like the Woolworths 250ml Long Life Full Cream Milk) is a trail treat – it adds taste and energy without needing a fridge. For a lighter option, go for powdered milk instead.

      Dehydrated Meal

      Quick, compact and fuss-free – just add boiling water. Pick dehydrated meals (like the Forever Fresh Mild And Creamy Butter Chicken With Basmati Rice) that are high in protein and calories to help your body recover after a long day on the trail.

      Instant Oats

      Instant oats make for a dependable, heat-and-eat breakfast. Use ready-made sachets (we love the Jungle Oatso Easy Variety Pack) or mix your own with dried fruit, seeds or protein powder – for added fuel and long-lasting energy on the trail.

      READ MORE: 9 Homemade Protein Bars That’ll Actually Keep You Full – For Long

      Electrolytes

      Electrolytes help replace the salts you lose when you sweat – especially in warm weather or on tough climbs. Tablets or powder sachets are ultra-light and easy to stash in your pack.

      Hiking Snacks

      Pack high-energy, non-perishable snacks like biltong, trail mix, dried fruit or energy bars. Aim to eat something every couple of hours to keep your energy steady on the trail.

      Always pack an extra meal or snack – it can be a lifesaver if you’re delayed, hit bad weather or run lower on energy than expected.

      The Tech

      Photo by Chris Joubert

      AllTrails App (Offline)

      Download AllTrails maps in advance. It’s a non-negotiable on tricky or unmarked routes.

      Camera

      If you’re after crisp trail shots, a GoPro, drone or compact mirrorless camera can capture the highlights. Just make sure it’s stored safely – a padded dry bag or ziplock will keep it protected from bumps and moisture.

      WH Recommends:

      Sony ZV-E10 II

      GoPro HERO13 Black

      DJI Mini 4K

      Smartwatch

      A smartwatch can be a handy tool for keeping tabs on distance, elevation and time. Many models also offer GPS navigation and weather updates – useful features when you’re out on the trail.

      WH Recommends:

      Powerbank + Chargers

      A powerbank keeps your phone, watch and headlamp running when you’re off-grid. Go for a lightweight option with at least 9 000–20 000mAh of capacity – enough to last a couple of days on the trail.

      WH Recommends:

      Spare Headlamp Batteries

      If your headlamp runs on batteries, always pack a fresh set – you don’t want to be stuck in the dark when the sun goes down.

      The Toiletries

      Photo by Chris Joubert

      Wet Wipes

      When there’s no shower, wipes are your best friend. Go biodegradable where possible.

      Towel

      A microfibre towel dries fast, packs small – and comes in handy after a swim or quick face rinse on the trail.

      Hand Sanitiser

      A must for hygiene when water’s limited – a small bottle of hand sanitiser lasts ages. Use it before meals or after toilet breaks to stay clean on the trail.

      Sunscreen

      Broad-spectrum SPF 30+ is essential for sun protection at altitude or on long days outside. Reapply often – focusing on your face, neck and hands. Stick or cream formulas tend to be the easiest to use on the go.

      WH Recommends:

      Techniblock SPF 50 75ml Active

      Nivea Sun Protect & Moisture Trigger Spray 50+

      Back 2 Nature Active Zinc Fair SPF 50

      Blister Plasters/Protectors

      Blister plasters are essential for easing pressure or stopping hot spots before they turn painful. Nexcare Waterproof Blister Plasters are popular with hikers for good reason – they stay put and offer instant relief.

      Lip Ice

      Protects your lips from cracking in the sun and wind – especially at altitude. Go for a balm with built-in SPF for extra defence on exposed trails.

      WH Recommends:

      Sebamed Lip Defence Stick SPF30

      Labello Caring Beauty 3-in-1 Lip Balm

      MVP Lip Balm SPF 20

      Tissues + Toilet Paper

      Take only what you need, and keep it dry in a waterproof ziplock. Always carry out used toilet paper – leave no trace behind.

      Toilet Trowel

      Used for digging catholes when no toilets are available. A lightweight plastic trowel does the job without adding bulk to your pack.

      Deodorant

      We’d argue this is an essential because a quick freshen-up at camp feels great. Mini solid sticks are the easiest to pack and use on the go.

      WH Recommends:

      Mitchum Women’s Lime & Eucalyptus

      Balancing Deodorant Wipes

      Pure Beginnings Forest Fresh Mint Deodorant

      READ MORE: What To Pack In Your Hiking Beauty Kit

      Cleanser + Face Cream

      Cleansing removes sunscreen, sweat and dust – keeping your skin fresh after a day on the trail. e Follow with a face cream to lock in moisture and prevent dehydration from sun, wind or cold. Use travel-sized tubs or decant into mini pots to save space (gentle cleansing wipes also work well).

      Toothbrush + Toothpaste

      A travel-sized toothbrush and a small tube of paste are all you need for a night out. Toothpaste tabs are an even lighter option – and take up hardly any space in your pack.

      Mosquito Repellent

      A must in summer or near water. DEET-based sprays offer the strongest protection, but natural repellents are a gentler choice if you’ve got sensitive skin.

      Trash Bags

      Bring rubbish bags to carry out everything – from used toilet paper and wipes to food wrappers. You can also use it to line your pack for added waterproofing.

      Anti-Chafe Balm

      Apply anti-chafe balm around the sports bra line, thighs and anywhere your backpack makes contact — even light friction adds up over long distances.

      Earplugs

      Great for light sleepers – especially in shared camps or when the wind picks up at night. Earplugs can make all the difference to a good night’s rest. Small and worth it.

      The Clothes

      Photo by Chris Joubert

      Sun Hat

      Protects your face and neck from harsh sun – especially at altitude. A wide-brimmed hat or one with a neck flap gives you the best all-round coverage.

      Sunglasses

      Shields your eyes from glare, dust and harmful UV – a must in exposed areas or at high altitude. Wraparound lenses offer extra protection, especially on reflective terrain like sand or rock.

      Chimi Split Black Sunglasses

      Chimi Sierra Frosted Clear Sunglasses

      Oakley OO9495D Radar Plate

      Rain Jacket/Waterproof Shell

      Weather can shift quickly in the mountains – even on clear days. A lightweight waterproof shell is a must for protection from sudden rain or wind. Choose one with breathable fabric and taped seams to stay dry and comfortable.

      WH Recommends:

      Salomon Outerpath 2.5L Jacket

      K-Way Women’s Rosa Hiking Shell Jacket

      adidas Terrex Xploric 2.5l Climaproof Anorak

      Hiking Boots

      Footwear can make or break your hike – so it’s worth getting right. Pick boots that are properly broken in, fit well, offer ankle support and keep your feet dry on rough or wet trails.

      WH Recommends:

      Salomon XA Pro 3D V9 Gore-Tex

      adidas Terrex Skychaser Hiking Shoes

      K-Way Women’s Strata II Hiking Boots

      Shirt + Hiking Pants

      Moisture-wicking, lightweight fabrics help keep you dry, regulate body temperature – and reduce the risk of chafing. Convertible trousers with zip-off legs give you flexibility when the weather shifts.

      WH Recommends:

      Salomon Women’s Outerpath Base Pants

      K-Way Women’s Gradient Zip-Off Pants

      First Ascent Ladies Stretchfit Zip Off Pants

      Socks + Underwear

      Good hiking socks help ward off blisters and keep your feet warm – merino blends are a top choice. Opt for underwear that’s moisture-wicking and quick to dry, and always pack a spare dry pair for comfort.

      Fleece Jersey/Base Layer

      A fleece or thermal top is great for chilly mornings and evenings. Choose synthetic or wool fabrics – they breathe well, stay warm when damp, and layer easily under a waterproof shell or over base layers when you’re on the move.

      WH Recommends:

      K-Way MMXXI Snowflake Soft Touch T-Shirt

      First Ascent Ladies Polypropylene Baselayer Long Sleeve Top

      Tracksuit/Camp Clothes

      Pack a clean, comfy set of clothes for camp and sleep – it keeps your sweaty hiking kit separate and adds a soft layer between you and the ground. Fleece or synthetic fabrics are best, as they insulate better than cotton when temperatures drop.

      READ MORE: From Hike To Hot Girl Walk – 36 Gorpcore Pieces You’ll Live In

      Down or Synthetic Jacket

      A warm jacket is a must in cold conditions. Down gives you the best warmth-to-weight ratio and packs down small – but it loses insulation when wet unless water-resistant. Synthetic fill is bulkier, but keeps you warm even when damp – ideal for coastal or wet-weather hikes.

      WH Recommends:

      K-Way Women’s Deluge Down Puffer Coat

      First Ascent Ladies Downtown Jacket

      Buff

      A buff is a versatile bit of kit – use it as a headband, neck warmer, face cover in wind or dust, or for extra sun protection on exposed trails. Plus, you can stuff it with extra clothes and use it as a pillow if need be.

      Beanie

      A beanie might be small, but it makes a big difference when temperatures drop. It’s especially useful for sleeping outdoors, helping to retain body heat through the night – even on summer hikes.

      Camp Shoes

      Slip-on shoes or sandals are perfect for giving your feet a breather after a long day on the trail. They’re also useful for river crossings or pottering around camp.

      Gaiters

      Not essential, but gaiters can be a big help on muddy paths, through dense bush or in areas where ticks are common. They keep debris out and offer extra lower-leg protection.

      Women’s Health participates in various affiliate marketing programmes, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. More

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      The Overnight Hiking Gear Women Swear By – Don’t Hike Without These

      by

      When you’re carrying everything on your back – from shelter to snacks – every item needs to earn its place. That’s why we’ve rounded up the best overnight hiking gear for women. Think lightweight layers, storm-proof protection and multitasking essentials made for real trails, real weather and real women. Whether you’re prepping for a solo mission or a group getaway, this kit makes packing (and hiking) a whole lot easier.

      Essential Hiking Gear You’ll Reach For Every Time

      Photo by Chris Joubert

      The Backpack

      K-Way Hiker 50L + 10L Hiking Pack

      This one’s all about smart storage without the faff. You’ve got 50 litres of main space, plus an extra 10L if you need to squeeze in a bit more. The padded hip belt takes pressure off your shoulders, and the zipped belt pockets are ideal for things you want close – like trail mix, sunscreen or your phone. It’s hydration-bladder compatible, has splash-proof zips and comes with its own rain cover, so you’re sorted if the weather turns. There are even loops for your poles. Lightweight, functional and surprisingly roomy for the price.

      READ MORE: 23 Bucket List Hikes To Do In South Africa, From Day Hikes To Wild Camping

      First Ascent Mercury 65L Lightweight Hiking Pack

      If you’re heading out for a few days and need proper space, this 65L pack has you covered – and at just 1.8 kg, it won’t drag you down. The front zip opens right into the main compartment (so no more digging for your headlamp), and there’s a stretch pouch on the front for stashing a fleece mid-hike. The internal frame keeps things stable on tricky climbs, and the padded straps and hip belt make it feel secure, even when it’s fully loaded. You’ll also get pole loops, hydration bladder compatibility and a rain cover included. Basically, it’s built for real trail time.

      EXCLUSIVE OFFER! First Ascent is offering 15% off site wide (firstascent.co.za) to WH readers until 31 August 2025. Just use the voucher code FAWomensHealth15

      Salomon Women’s Aerotrek 28 Hiking Bag

      Designed with women’s frames in mind, the Aerotrek 28 combines technical precision with comfort you’ll notice from the first wear. The back panel uses Salomon’s Airvent AGILITY+ system – a suspended mesh construction that boosts ventilation and keeps the pack steady without clinging when you sweat. It’s shaped for better weight distribution on narrower shoulders and shorter torsos, and the harness system adjusts easily to fine-tune your fit on the move. At 28L, it’s ideal for overnight hikes where you’re able to pack light.

      The Dry Bag

      Sea to Summit Lightweight Dry Bag 1.5L

      You never quite know where the day (or trail) might take you – or what you might end up wading through. This compact dry bag is perfect for keeping your valuables, especially tech, safe and dry if you take an unexpected dip. It’s soft, pliable and super versatile. Made from Bluesign-approved recycled nylon with a non-PFC water-repellent finish, it’s eco-conscious without compromising on durability. The white interior helps you spot smaller items easily (even in low light), and the roll-top closure keeps moisture firmly out.

      The Hiking Boots

      Salomon XA Pro 3D V9 Gore-Tex

      These trail shoes are made for tough, technical terrain – with enough structure to keep your feet supported under load, and enough grip to handle slick rocks, roots and loose climbs. The 3D Advanced Chassis™ adds stability without bulk, and the Gore-Tex membrane keeps water out while still letting your feet breathe. The Contragrip® MA outsole performs well across mixed surfaces, and the Quicklace system means you can tighten up in seconds and tuck the laces away mid-hike. Durable, waterproof and surprisingly agile – a solid all-rounder for overnight hikes with varied terrain.

      K-Way Women’s Strata II Hiking Boots

      These boots offer the kind of grip and support you’ll appreciate after a long day with a loaded pack. The water-repellent suede and mesh upper holds up against scrapes and splashes, while the sealed seams help keep your feet dry when the trail gets wet. A full rubber toe rand protects against rock stubs (ouch!), and the EVA midsole adds cushioned support without weighing you down. The lug pattern offers solid traction across everything from muddy inclines to dry, dusty paths – ideal for multi-day hikes where conditions can change fast.

      READ MORE: Why Your Running Takkies Are Pretty Bad Hiking Shoes 

      The Trekking Poles

      First Ascent Inca Trekking Poles Twin Pack

      If you’ve ever felt the strain on a steep descent, you’ll know how much difference a solid pair of poles can make. These lightweight aluminium poles offer extra drive uphill and much-needed support downhill – especially when your legs are feeling it. The FastLock system makes height adjustments quick and secure, and they pack down easily when not in use. The contoured EVA grips are comfy enough for long days out, and you’ll get interchangeable baskets for snow and mud, plus tough tungsten tips that hold up on mixed terrain. Reliable, no-fuss support for any season.

      The Headlamp

      LedLenser NEO1R Rechargeable Headlamp

      Don’t let the size fool you – this compact headlamp packs serious brightness. Ideal for early starts, late finishes or midnight tent exits, it’s rechargeable, lightweight (just 39g) and easy to wear, even on long hikes. The red light mode won’t blind your campmates, and the tilting lamp head lets you direct the beam exactly where you need it – whether you’re navigating trail markers or brushing your teeth. It’s also water-resistant (IP67 rated), so a bit of rain won’t be a problem. A great pick for shorter missions or emergency back-up. For bigger adventures, the NEO5R offers a step up in power.

      Fenix WF26R

      Need serious brightness? This torch delivers. With a max output of 3 000 lumens – roughly on par with your car’s high beams – it lights up your whole campsite. There are six lighting modes, a USB rechargeable battery and a magnetic dock for easy charging. Long treks, late-night setups or even an Eskom load shedding sesh – it’s got you covered.

      The First Aid Kit

      Camp Master Adventure First Aid Kit

      A first aid kit is small, but it could make a big difference. This 25-piece kit includes essentials like antiseptic wipes, burnshield, bandages, insect repellent and even a CPR mask – all in a lightweight pouch that fits easily in your pack. Hopefully you’ll never need it, but you’ll be glad it’s there if you do.

      READ MORE: 10 Camp Master Camping Essentials Every Woman Needs – Tested By Us

      The Multi-tool

      Leatherman Signal Multitool

      Part survival kit, part all-in-one campsite problem solver – this multi-tool packs 19 functions into one compact, flip-out design. You get everything from a fire-starting ferro rod and safety whistle to a 420HC combo blade and even a mini hammer (ideal for tent pegs or stubborn zips). It’s made from corrosion-resistant stainless steel and includes pliers, a saw, a can opener and bit driver, so whether you’re fixing gear, cooking dinner or making kindling, this tool’s got your back. It also clips onto your belt or bag, so it’s always close at hand.

      The Water Filter

      LifeStraw Go

      Think this is just a water bottle? Think again. It’s a built-in filter system you can take almost anywhere. The microfilter removes bacteria, parasites, sand, dirt and even microplastics, so you can refill from streams, taps or campsite tanks without stressing. It also improves taste, which makes hydration way more appealing when you’re deep into a dusty hike. The filter lasts up to 4 000 litres (that’s around 8 000 single-use bottles you’re not buying), and the BPA-free body is made from 50% recycled plastic. Perfect for trails, travel or keeping in your daypack – just in case.

      The Hydration Bladder

      Thule Hydration Bladder 2.5L

      An easy hydration fix for long, hot days on the trail. This 2.5L bladder fits neatly into most hiking packs – not just Thule’s – and gives you smooth, hands-free sipping while you move. It’s leak-proof, quick to fill and shaped to stay flat as it empties, so you don’t end up with that annoying slosh. You’ll hear nothing but the sound of nature – win!

      Best Sleeping Bags, Mats And Tents For Overnight Hikes

      Photo by Chris Joubert

      The Tent

      K-Way Scorpion 2-Person Fire Retardant Hiking Tent

      This tent strikes a solid balance between weight, weather protection and ease of use. It’s fully waterproof (with a 2 000mm waterhead rating), fire-retardant and freestanding – so it sets up quickly, even on uneven ground. There’s space for two people plus gear and the double-layer design helps with ventilation on warmer nights. It packs down small, pitches fast and holds up when the weather doesn’t play along – exactly what you want after a long day on your feet.

      READ MORE: Sex In A Tent? Here’s How To Keep It Fun, Flexible And Not A Complete Disaster

      First Ascent Starlight II Tent

      This tent is built for unpredictable conditions – think strong wind, surprise showers and exposed terrain. Weighing just 2.3 kg, it’s light enough to carry on your own, with a spacious interior and reinforced aluminium poles that hold steady when the weather shifts. It’s quick to pitch solo, and the reflective guy ropes are a welcome detail when you’re making a dash for the bathroom in the middle of the night. It’s a great option if you’re chasing elevation or heading out in shoulder season and want something reliable without adding bulk.

      The Mattress

      First Ascent Ultralight Insulated PLUS Mattress

      No one hikes well on no sleep – and this insulated inflatable mattress makes sure you don’t have to. Weighing just 490g, it’s impressively light for something that adds serious warmth and comfort. Dual thermal layers help keep the cold from seeping up through the ground, and the air cell design offers full-body cushioning without the bulk. It inflates quickly, packs down small and gives you one less reason to dread freezing nights on the mountain.

      The Sleeping Bag

      Camp Master 2 Expedition 300C Sleeping Bag

      With 300 g/m² of hollow-fibre insulation and a terry-cotton lining that feels almost like a duvet, it feels plush without being overly bulky. The cowl-shaped hood helps seal in heat at the shoulders – a big plus when temps drop overnight – and the durable 240T shell holds up well to rougher camp setups. While it’s not the lightest option out there (2kg), it’s a solid choice for basecamps or overnight hikes where comfort matters more than gram-counting.

      First Ascent Ice Breaker Down Sleeping Bag

      If you’re heading into serious cold – think Kili or winter in the Berg – this sleeping bag’s got the insulation to match. It’s comfort rated to –3 °C, meaning you can still sleep soundly without needing to curl up for warmth. A chest baffle helps block cold air from creeping in through the zip area and the mummy shape traps heat efficiently without feeling claustrophobic.

      READ MORE: The Hiking Workout Every Woman Should Do Before You Hit The Trails

      The Pillow

      Driftaway Compact Plus Memory Foam Pillow

      Big sleep in a small package. This travel-friendly pillow is filled with memory foam that responds to your body’s temperature and pressure – no lumpy camping neck ache here. It compresses into its own compact bag, so you don’t have to choose between pack space and proper rest. We love that you can use it on overnight hikes, when visiting a friend or even when travelling to a hotel (it’s that compact and handy).

      Layering Essentials For All-Weather Adventures

      Photo by Chris Joubert

      The Down Jacket

      K-Way Women’s Deluge Down Puffer Coat

      When your hike includes cold mornings, wind-blasted ridgelines or long waits at the summit, this puffer delivers serious warmth (and it’s practically South Africa’s national piece of clothing). Filled with 650 fill-power responsibly sourced down, it offers high insulation value while still packing down small. The DWR coating helps shed light rain or snow, and the adjustable hood and cuffs seal in heat when the temperature drops. With zipped hand pockets and a longer cut for extra coverage, it’s a dependable layer for overnight hikes.

      First Ascent Ladies Downtown Jacket

      Cold front incoming? This puffer’s got your back. Filled with 85/15 responsibly sourced duck down, it’s lightweight, warm and wind‑resistant. The shorter cut means it layers well over gym tights or jeans, while the removable hood and water‑repellent shell handle surprise showers like a pro.

      The Waterproof Jacket

      K-Way Women’s Rosa Hiking Shell Jacket

      Lightweight but fully waterproof, this shell is made for serious rain – not just drizzle. It’s seam-sealed, breathable and rated to 10 000mm water resistance, so it holds up well in sustained downpours without turning into a sauna. The adjustable hood and cuffs help keep wind and water out, while the shaped fit layers easily over a midlayer. A solid pick for overnight hikes where space is limited but staying dry matters.

      READ MORE: 6 Hiking Fashion Influencers You Need To Follow In 2025

      The Hiking Shirt

      First Ascent Ladies Luxor Long Sleeve Hiking Shirt

      This long-sleeve shirt is made for long days under the sun. It’s quick-drying, moisture-wicking and offers UPF50+ sun protection – so you stay cool and covered without worrying about sunburn. The lightweight stretch fabric moves easily with you, and mesh underarm panels boost ventilation when the temperature climbs. It packs small and wears well.

      The Hiking Pants

      First Ascent Ladies Stretchfit Zip-Off Pants

      These zip-off hiking pants are a practical pick for overnight hikes where conditions can shift fast or when you want to streamline your pack. The 4-way stretch fabric moves with you on climbs and scrambles, while the built-in UPF30+ protection and water-repellent finish make them reliable in sun or light rain. A flattering, flexible fit and quick-dry performance round out these do-it-all trail essentials.

      K-Way Women’s Gradient Zip-Off Pants

      Two-in-one gear that actually works. These lightweight zip-offs convert from full-length hiking pants to shorts in seconds. Made from a lightweight, quick-drying stretch fabric, they give you the freedom to hike in full-length coverage and switch to shorts when it warms up. The relaxed fit layers easily over thermal leggings, and the ankle zips make them easy to get on or off without removing your boots. You’ll get comfort, airflow and versatility – all in one pair.

      Salomon Women’s Outerpath Base Pants

      Designed for cooler conditions and early starts, these tapered hiking pants offer lightweight warmth with a soft brushed inner for added comfort. The four-way stretch fabric moves easily on climbs and descents, while the adjustable waistband ensures a snug fit under a pack. Zipped hand pockets keep essentials secure, and the slim ankle fit works well with hiking boots.

      READ MORE: Tried And Tested: 5 Salomon Hiking Essentials You’ll Want For Every Hike

      The Headgear

      Salomon Unisex Sense Aero Headband

      Just enough warmth, zero bulk. This ultralight headband keeps your ears covered and sweat in check on crisp mornings, windy summits or shaded scrambles. The 4-way stretch fabric stays put without squeezing, and the reflective logo boosts visibility if you’re out before sunrise – or still going at sunset. Packs tiny, weighs next to nothing and quietly does its job.

      Lightweight Cooking Gear And Trail Fuel Essentials

      Photo by Chris Joubert

      The Cooking System

      Jetboil Zip Cooking System

      Hot meals, minus the fuss. The Jetboil Zip boils nearly a litre of water in just two minutes – great for coffee, oats or instant meals when the sun’s going down fast or you want to get going quick. The insulated cup keeps things warm, while the base doubles as a bowl and measuring cup to save space. Add the Pot Support and Jetpower Fuel to complete the setup.

      The Water Bottle

      Stanley The Aerolight™ IceFlow™ Water Bottle Fast Flow

      Sleek, lightweight and made for movement, with a one-handed flip lid, fast-flow spout and double-wall insulation that keeps your water icy on hot climbs. At 240g, it won’t weigh you down – and the leakproof design means you can toss it into your pack and go.

      The Mug

      Stanley The Aerolight Transit Mug

      This one’s for those who can’t bear to go without a hot bev (we hear you!). It keeps your brew hot for up to 6 hours (or iced for 8), has a locking, leakproof lid and weighs just 240g – light enough to earn a spot in your pack and keep the caffeine withdrawels at bay. Whether you’re sipping on the trail or refuelling at camp, it’s the kind of luxury you’ll reach for every time.

      READ MORE: 9 Homemade Protein Bars That’ll Actually Keep You Full – For Long

      Best Hiking Tech: GPS, Cameras And Smartwatches

      Photo by Chris Joubert

      The Camera

      Sony ZV-E10 II

      Compact enough to take on any trail, powerful enough to capture it properly. Weighing just 292g, this mirrorless camera packs a 26MP sensor, 4K video, real-time eye autofocus and a flip screen – perfect for vlogging, action shots and low-light landscapes. It pairs easily with your phone for quick sharing and the built-in directional mic keeps your audio crisp even when the wind picks up. Want to level up your content? Sign up for Sony’s Alpha Universe to connect with other creators and tap into unparalleled knowledge and inspiration. 

      DJI Mini 4K

      Small in size, big on views. This ultra-portable (229g) drone is easy to slip into your pack and shoots crisp 4K footage from up to 10 km out. The controls are intuitive – even for first-time flyers – and the stabilisation tech keeps your footage smooth, even in breezy conditions. Whether you’re scouting the trail ahead or filming summit sunsets, this little flyer delivers serious perspective.

      GoPro HERO13 Black

      GoPro’s original action cam helped define adventure footage – and this latest model takes it up a notch. The HERO13 Black shoots buttery-smooth 4K at 120fps and features HyperSmooth stabilisation lock, so your clips stay crisp even when you’re leaping down rocky trails. It mounts easily to a chest strap and handles knocks and splashes without missing a beat. Compact, tough and always ready to roll.

      The App

      AllTrails

      Part trail guide, part safety net – AllTrails helps you plan, track and discover routes with confidence. The app offers GPS-based maps, terrain previews, user ratings and offline navigation, so you’re never guessing what’s around the next bend. Whether you’re finding your first local loop or mapping out a multi-day trek, it’s like having a seasoned hiker in your pocket.

      READ MORE: The Queen Of Gorpcore, Sabrina Bloedorn’s Guide To Hiking Fashion

      The Smartwatch

      Garmin Instinct® 3 45mm

      This watch is built for people who push beyond the pavement. The Instinct 3 packs in up to 18 days of battery life, a built-in flashlight, barometric altimeter and altitude and heat acclimation tracking – all in a rugged, shock-resistant body made for the outdoors. There’s also a 3-axis compass and full GPS support, so you can stay oriented even when the signal bars disappear. It’s designed to handle whatever you’re navigating.

      HUAWEI WATCH FIT 4 Pro

      From summit trails to underwater dives, this smartwatch covers serious ground – and depth. Real-time data tracks your heart rate, dive time and depth while submerged, while contour maps and pinpoint trail navigation help guide your route above the surface. Add in detailed sleep and fitness analytics, and you’ve got a sleek device that’s just as focused on recovery as it is on the next big push. It’s adventure tech with a wellness edge.

      The Satellite

      Garmin inReach Mini 2

      When cell signal drops out – and it definitely will – this pocket-sized satellite communicator keeps you connected. It lets you send and receive text messages via global satellite coverage, share your location, check in with home or call for help in an emergency. You can also pair it with your phone for GPS navigation and route tracking. Whether you’re hiking solo or just heading out of range, this is one of those devices you hope you’ll never need – but won’t want to be without.

      The Power Bank

      Goal Zero Venture

      Between phones, watches, GPS devices and headlamps, staying powered up in the great outdoors is no longer optional. This 9 600 mAh power bank is dustproof, waterproof and built to handle tough conditions – with enough juice to recharge multiple devices on a single trip. It also includes an emergency flashlight, which comes in handy when your headlamp dies mid-tent pitch. Reliable backup for when the grid is kilometres behind you.

      Women’s Health participates in various affiliate marketing programmes, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. More

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      The Hiking Workout Every Woman Should Do Before You Hit The Trails

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      The best way to stay active this winter without sweating it out in a stuffy gym? Go for a hike. Hiking sculpts your bum, legs, hips and core, all while burning fat (whoop!), but it also comes with a hefty dose of feel-good perks.

      Various studies have linked hiking to boosted creativity and problem-solving skills, and it’s been shown to reduce anxiety and even lower your risk of depression if you do it regularly. One study, published in the journal Tourism Management, found that those happy vibes can last for up to five days after returning to civilisation. Not bad for a walk in the woods.

      READ MORE: 23 Bucket List Hikes To Do In South Africa

      The Hiking Workout

      Inspired to take a hike? A bit of training will go a long way to making your sojourn in nature a magical experience, rather than a “my legs are killing me, how did this bloody bag get so heavy, I’m never doing this again!” one. This workout, created by fitness trainer and keen hiker Simo Supana, will build the strength and endurance you need to tackle a multi-day hike.

      How It Works

      Do the exercises, in order, for the number of reps required. If you’re new to exercise, Supana recommends you only do one round. If you’re relatively fit, go for two. Do the strength workout three to four times a week and the cardio component on a separate day.

      You’ll need: Mat, Barbell, Treadmill, Stationary Bike

      Cardio Day (60 mins)

      Incline walk on the treadmill

      Time: 30 minutes Incline: 8-10 Speed: Comfortable

      Stationary bike:

      Time: 30 minutes Resistance: Moderate RPM: 60-70

      Strength Moves

      1. Walking Lunges With Barbell

      SETS: 3 REPS: 10-12 reps

      Start standing with feet shoulder width apart and a barbell across your upper back. Step forward with one leg and drop down to bend both knees ninety degrees, keeping your back straight. Push through your front foot back to standing, then walk forward with the opposite leg and repeat. That’s one rep. Continue moving forward.

      2. Lower Back Extension

      SETS: 3 REPS: 15

      Lie on the floor on your tummy, arms must be straight ahead of you, legs straight behind, toes down. Lift your shoulders as you breathe out. Pause, then lower back to start. That’s one rep.

      READ MORE: The Best Day Hikes Around South Africa

      3. Squats

      SETS: 3 REPS: 15 reps

      Stand with feet shoulder width apart. Keeping a neutral spine, shoulders and chest up, push your hips back as you slowly bend your knees until your hips are just below your knees. Make sure that your knees are in line with your feet. Push back up to standing. That’s one rep.

      4. Plank

      SETS: 2 TIME: 40-60 seconds

      Start by positioning yourself on the floor with your elbows at 90 degrees, forearms on the floor. Your elbows should be directly under your shoulders. Lift your body so your weight is supported on your forearms and your toes. Your body should form a straight line from head to heels. Hold this position.

      READ MORE: Hiking Safety Tips For Beginners, From Hiking Influencer Sabrina Bloedorn

      5. Standing Calf Raises

      SETS: 2 REPS: 20

      Stand near a wall or any object you can use for balance, feet hip width apart. Lift your heels up to rise onto your tiptoes. Hold that position for a few seconds, then lower back to start. That’s one rep.

      6. Push-Up

      SETS: 3 REPS: 15

      From all fours, lift your knees and straighten your legs so that your body is supported on your hands and toes. Make sure your body forms a straight line from head to heels. Now bend your elbows to lower your chest to the floor. Keep your elbows tuck in close to your body and your gaze on a spot about half a metre in front of you. Push back up to start. That’s one rep. Too hard? Switch to a modified push-up by dropping to your knees to the ground, but maintaining a straight body position from head to knees. More

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      How To Choose The Best Hydration Pack 

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      Looking for the best hydration backpack for your next ride, hike or run? The team at Thule has put together a quick guide to help you choose the right one.Anyone who enjoys outdoor activities knows how important it is to stay hydrated, and sometimes a simple water bottle just doesn’t cut it. Hydration packs are designed to help you comfortably carry water while also providing the convenience of a backpack.With so many options available, let’s look at how to pick the best hydration pack for your next outdoor adventure.Types of Hydration Packs1. Hydration BackpacksHydration backpacks are a great option for both runners and cyclists who need to carry a larger volume of water and additional gear. The pack sits snugly on your back and often features a hydration reservoir with a hose for easy drinking on the go.Best for: Long-distance runners, marathoners, trail runners, and endurance mountain bikers.Why choose it? Even weight distribution, extra storage for energy gels, keys, or a light jacket.2. Hydration Hip PacksThis style of pack is becoming increasingly popular with both mountain bikers and runners. A hydration hip pack sits around your waist, keeping your back free and helping you stay cooler. It’s a great option for those who want hydration on the move without the bulk of a backpack.Best for: Shorter runs, trail runners who prefer less weight on their shoulders, and mountain bikers who need to maintain balance.Why choose it? Lightweight, low-profile, and doesn’t interfere with upper-body movement.READ MORE: What Is Rucking? How To Try The Cardio And Strength Workout, According To ExpertsWhat Size Hydration Pack Do I Need?Since water adds weight, choosing the right size is important:0.5 litres: Best for short-distance runners and light hikers.

      1 – 1.5 litres: Ideal for mountain bikers and runners who want to keep weight low while staying hydrated.

      2 – 2.5 litres: Best for long-distance adventures where refilling might not be possible.How to Use a Hydration PackHydration packs make drinking on the go easy and efficient.Hydration ReservoirMost hydration backpacks come with a plastic bladder (reservoir) that holds water. A drinking hose extends from the pack, allowing you to sip without breaking stride.Retrakt™️ SystemExclusive to Thule, the Retrakt System features a magnetic hose that snaps back into place on your shoulder strap after drinking—perfect for runners and riders who want a hassle-free experience.Water Bottle HoldersSome hydration packs (especially hip packs) are designed to carry water bottles instead of a reservoir. These are great for runners and mountain bikers who prefer quick access to hydration.READ MORE: Time For A Training Overhaul? Here’s How To Know When To Change Your RoutineChoosing the Best Hydration Pack for YouThule Rail Hydration Pack

      Designed for serious mountain bikers, the Thule Rail series is available as a backpack or a hip pack.

      Best for: MTB riders tackling long rides or technical trails.

      Key features: Available with or without integrated hydration reservoirs, and the 12L Pro model includes a back protector.

       The Rail 18L Backpack has a convenient compartment for a spare E-bike battery

      Thule Vital Hydration Pack

      Light and fast, the Thule Vital series is engineered for both mountain bikers and trail runners.

      Best for: XC mountain bikers, trail runners, and endurance athletes.

      Key features: Snug fit, quick-access pockets, and lightweight design.

      Thule UpTake Hydration Pack

      A sleek, minimalist hydration pack built for efficient hydration and storage.

      Best for: Runners and gravel cyclists who need a streamlined hydration solution.

      Key features: Low-profile design, quick-access pockets, and a secure fit.

      Whether you’re hitting the trails on a bike or logging a few kilometers on foot, the right hydration pack can make all the difference. Consider your activity type, distance and comfort preferences when making your choice. With Thule’s range of hydration packs, you’ll stay hydrated and focused on your adventure – no matter where the trail takes you.**WH Partnership More

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      Why Your Running Takkies Are Pretty Bad Hiking Shoes 

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      No, your running shoes, responsible for your latest PB (well done!), won’t fare well on the mountain. Here, why running takkies are bad hiking shoes and what to wear instead. I’ve been (reluctantly) hiking since I was old enough to walk. Since then, my parents have always been pedantic about my sister and me wearing the correct shoes for hiking. They always wore proper hiking boots at the first inkling of a fallen leaf or scatter of stones. Fast forward thirty years, and hanging out on the mountain, I’m always seeing questionable footwear: running shoes with stacked heels, soft, bouncy soles navigating uneven terrain and regular sneakers you’d wear to the mall getting scuffed up on the trail. “People do think that they can run and hike in them [lifestyle shoes],” says podiatrist Erin Amy Dayaram. “Those will keep many healthcare professionals in business.” With that in mind, Dayaram explains why your running and lifestyle takkies are pretty bad hiking shoes. Why Are Running Shoes A Bad Idea For Hiking?Basically, running and hiking shoes are made for very different purposes. “Running shoes are generally designed for forward motion on relatively smooth surfaces like roads or tracks,” explains Dayaram. “They often have a cushioned, flexible sole, which makes them comfortable for running but less stable on uneven terrain – the “bouncy” nature of running shoes (this is material- and technology-dependent) can increase the risk of ankle sprains on a hike, especially when navigating rocky or sloped trails.”Are Lifestyle Shoes Ok On The Mountain? According to Dayaram and most footwear experts, your everyday lifestyle shoe, perfect for errands, coffee and sightseeing, won’t cut it for mountain time. “I personally and professionally would not recommend them for the purposes of long walks or hiking, particularly hiking, because of the terrain and risk of injury, often felt after the hike or long walk or mostly, after the holiday.” READ MORE: The Best Running Shoes For Speed, Distance & TrailHow To Pick The Right Shoe For Hiking If you’re going up the mountain, there are a few non-negotiables, says Dayaram. “It’s essential to focus on the sole and heel design, as these features are key to stability and injury prevention”. And, by nature, they’re more rigid, specifically to “support lateral movements and uneven surfaces,” adds Dayaram. Here’s what to look for: Sole Find a shoe with a sole that isn’t flexible and has good traction. Raised patterns on the sole, called lugs, are designed to grip uneven terrain. You want to find a shoe with these features. Heel A slightly raised heel absorbs shock, reducing impact on your ankles and knees, says Dayaram. “Look for a shoe with a heel that is stable and reinforced, which helps prevent ankle rolls by keeping your foot secure,” she adds. Fit “Choose shoes that feel comfortable from the first wear or require minimal breaking in,” advises Dayaram. “The last thing you want is to spend your holiday dealing with blisters.” Durability Those techy-sounding words describing your shoe? They’re materials are specifically engineered to take on the trails. “Look for durable materials that are both breathable and water-resistant,” says Dayaram. “This ensures that your shoes can handle different weather conditions and terrains.” Also, says Dayaram, look for a reinforced toe box and heel, which adds comfort and support. READ MORE: The Gross Truth About Your Smartwatch (And How To Fix It)Hiking Shoes To Try These trail takkies look cute and won’t render your feet unwalkable the next day. Women’s Hi-Tec Barchan

      Soft mesh lining and padded collar and tongue make for a comfy fit. The reinforced toe and heel provide security. 

      FOM MTrek

      Durable water-repellent coating and recycled nylon upper make for a conscious and chic shoe. 

      adidas Terrex Anylander

      Plush midsole cushioning and a lightweight feel make for a comfy trip. 

      READ MORE: How To Find The Right Dumbbell Weight For Your Fitness Goals, According To A Personal TrainerSalomon X Ultra 360 Edge

      All-terrain grip is built for a wide range of surfaces. Quick-lacing tech makes it fast to slip on.  

      Reebok Lavante Trail 2

      This lightweight and responsive sneaker has a gripped outsole for sturdy navigation. 

      New Balance Fresh Foam X Garoé V2

      With 3% bio-based materials, this shoe is environmentally conscious and ultra-cushioned. 

      Women’s Health participates in various affiliate marketing programmes, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. More

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      What Is Rucking? How To Try The Cardio And Strength Workout, According To Experts

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      If you’ve ever seen people walking about with a weighted pack on, but not really heading on a backpacking trek and thought, what the ruck?! I’m here to explain.That’s rucking, which is a time-tested way to sweat (the military has used it for years!) quickly gaining ground among exercise fanatics. It started as a military training workout involving soldiers carrying a heavy pack (rucksack) and walking for kilometres (ruck marching).It’s possible you’ve inadvertently gone rucking before. The basics of rucking are simply to go walking or hiking with weight on your back. If you want to turn it into a true workout, though, there’s a bit more to it and sweet perks as your reward for the hard ruck.Meet the experts: Emily McCarthy is cofounder and head of community at GoRuck. Percell Dugger, CPT, is a certified personal trainer and Nike running coach. Katie Knight, CPT, is an online fitness coach with Knight Time Training, an ultramarathon runner and 2022 GORUCK Games Champion.But, you don’t have to be in the military to go rucking and try it out for yourself. It’s naturally a social activity, so you can break a sweat while chatting it up with your workout buddies.Whether you’re hoping to embark on your own rucking journey or just curious to know how it all works, read on for all the expert intel on benefits, safety tips, workouts and more to get started on the right path.READ MORE: Slower Walks Boost Weight Loss In Women Over 50, Recent Study Finds: Here’s WhyWhat Is Rucking?To put it simply, rucking involves walking for long periods of time with weights in a rucksack. “We like to say that rucking is active resistance training,” says Emily McCarthy. “If you’re carrying weight, you’re rucking. Hiking is rucking in the mountains.”You can go rucking wherever you are, whether you’re in the middle of a city or close to nature. “Rucking is a low-impact exercise that is based on military training workouts, where you walk with a weighted rucksack or backpack,” says Katie Knight. “It’s simply walking with weight on your back.”It’s also worth noting you can use a variety of carriers to go rucking, but a rucksack differs from a standard backpack. The rucksack distributes the weight higher on your back so that it slightly pulls your shoulders back, says McCarthy. “It makes you stand up a little straighter as you’re moving, and you’re working different muscles and your core than if you were just going hiking or backpacking,” she adds.READ MORE: Step Into Your Best Shape With The WH Walking ChallengeHow To Get Started RuckingHere are a few tips from Knight to get started rucking to ensure you’re safe and have fun along the way.1. Start SmallBegin with a weighted three- to five-kilometre walk, one or two times a week, Knight recommends. Start out with five to 10 kilograms and see how you feel for the first kilometre. You should be able to move at a moderate pace, a 9- or 12-minute kilometre. “If you are moving slower than 12 minutes a kilometre, you should lower your ruck weight,” Knight recommends.2. Add Weight GraduallyOnly add two to five kilograms or so of extra weight each week. A solid rucking goal is to be able to carry about ⅓ of your body weight, but that is a long-term goal that you should work up to very slowly to avoid injury. If you don’t want to buy ruck-specific weighted plates, you can load up a pack with dumbbells, books, or even bricks. Just make sure that your pack can handle the extra weight. If something does feel off, like pain in your lower back, extreme fatigue, or aching feet, opt for less weight and a longer walking distance to still reap the benefits, Knight notes.3. Add Distance GraduallyOnly increase your time or distance by about 10 percent each week. As you increase distance, you should still be able to hold a 12-minute kilometre or so for your entire workout.4. Balance The WeightThis helps ensure proper posture and muscle engagement. You don’t want all the weight sitting on just your hips or just the shoulders, says Knight. Ideally, the load is situated higher up on your back between the shoulder blades. Pop a towel or something light to occupy the space at the bottom of your pack, and then rest the weight on top of that. And, you want to use a pack that has a hip belt, too, so your lower body supports as well.Gear up for rucking with these expert-recommended items:Rucking Gear Recommendations

      Black Diamond Miniwire Carabiner

      This is McCarthy’s go-to for attaching a water bottle or a first aid kit to the outside of her rucksack for easy access.

      HOKA SPEEDGOAT 6

      Great for trail running and walking alike, this cushioned trainer has extra traction on uneven terrain, while being ultra-light.

      Trojan 5KG Weighted Vest

      Work those muscles with this soft-padded and comfy vest, complete with pocket for essentials.

      Benefits Of RuckingBuild StrengthWalking with a weighted pack improves strength in muscles all over the bod, according to a 2019 study in the Journal of Strength and Conditioning Research. Participants in the study gained overall strength when it came to squat jumps, push-ups and sit-ups after resistance training and weighted walking during a 10-week training period. Overall, Knight has found that when her clients get into rucking, they too notice an increase in both upper- and lower-body strength.Increase Cardio EnduranceNot only can rucking amp up muscle strength, but you’ll also be giving your heart a good workout, too. “It’s great for you building your aerobic base,” says Percell Dugge. The participants in the same 2019 study also showed an increase in their maximal oxygen uptake, which is a marker of your aerobic fitness. Specifically, rucking is a form of zone-two cardio. This means you’ll be working at an elevated heart rate that’s sustainable for longer durations.Work Your Whole BodyWhen rucking, your lower-body muscles are working to keep up the walking or hiking pace. Plus, your upper body is also working to carry a weighted pack with proper form. That engages your core, lower back and shoulder muscles.Easily Accessible“You have all these workouts with gym equipment and extra gear,” says Knight, “but with rucking, it’s the most simple thing you can do.” Even without designated rucking gear (more on that below!) starting a rucking routine is easy. You can add it to your regular weekly workouts as cross-training, or you can use a weighted ruck to add in certain strength-training moves during a walk or hike.Potential Risks Of RuckingAlthough rucking is a low-impact activity with all the above perks, there are still a few risks to be mindful of before you begin and when you’re out.Overuse InjuriesWith any weighted exercise, a major risk can be doing too much too soon. Walking for longer distances with a load might lead to overuse injuries, one 2016 study from the University of Wisconsin Milwaukee found. It’s easy to avoid by starting with lighter weight for a shorter distance and build gradually. About five to 10 kilograms in the pack is a good starting point, says McCarthy.Increased Overall FatigueFatigue did increase for soldiers who participated in long, weighted marches, a 2023 journal article from Military Medicine reported. The study measured fatigue by looking at energy expenditure, muscle exhaustion and cognitive engagement, and found that at the end of the march, stride length lessened while torso lean increased. During your ruck, if you are finding yourself leaning forward or compromising on good posture, take some weight off your back and recalibrate.Rucking Examples For BeginnersLoad up a pack and walk. A simple way to try rucking is by adding three to five kilograms to a backpack or rucksack. From there, slowly increase your rucking time by two to three minutes for every week you train, says Dugger.

      Go rucking on a treadmill. If you prefer an indoor sesh and have access to a gym, Dugger suggests using the treadmill. “Put your treadmill on an aggressive incline between eight to 12 percent and walk at a speed between three and five for about 10 to 30 minutes,” says Dugger.

      Do hill repeats. Find a hill in your neighbourhood and walk up and down it for your preferred amount of time while carrying your pack.READ MORE: What Is GORE-TEX? A Deep Dive Into The Viral FabricBest Exercises To Prep For RuckingIf all that has you eager to ruck, you can start strong and prep your body to maintain good walking form with the following exercises, as recommended by Dugger and Knight. Incorporate one or all moves in the middle of a ruck for added challenge, says Knight. Walk a kilometre, perform a few sets and then finish your ruck.1. Forearm PlankForearm Plank How to:Start on the floor on hands and knees.

      Place forearms on floor with elbows directly under shoulders.

      Step feet back, one at a time to create a straight line from top of head through heels.

      Engage glutes and push toes into the floor, and hold the position for at least 30 seconds.Why it rucks: Training your core is a smart way to prep for rucking, which requires plenty of core strength. If you want to ramp things up in your plank, Dugger suggests wearing a weighted vest.2. Reverse LungeHow to:Stand with feet shoulder-width apart and hands on hips. (Option to hold dumbbells at sides to level up.)

      Take a big step back with right leg and lower knee to tap ground, bending both knees to form 90-degree angles.

      Push through both feet to stand and lift right leg to return to start. That’s 1 rep.

      Continue alternating sides. Complete 10 reps per side.Why it rucks: The added weight of rucking can put stress on your joints. Reverse lunges prep your bod for the movement pattern of walking without as much stress on the knees, says Dugger.3. Jumping JacksHow to:Stand with feet together and hands at sides.

      Jump both feet out wider than hips distance apart and simultaneously swing extended arms out to sides and up above head.

      Jump feet back together, while lowering hands back to sides.

      Continue alternating in and out for 30 seconds. Work up to two and half minutes.Why it rucks: This simple move can be a solid way to prep for rucking. “Rucking is going to challenge your aerobic capacity and your conditioning,” says Dugger. “Jumping jacks are a great endurance and aerobic-based movement to improve your overall heart health.”4. Bent-Over RowHow to:Stand with feet shoulder-width apart with a soft bend in knees and a slight forward hinge at hips, holding a dumbbell in each hand or the ends of the rucksack.

      Holding the weight near your shins, squeeze your shoulder blades together as you pull the weight toward your rib cage. Drive your elbows back toward the sky and keep the weight close to your body as you lift.

      Reverse the movement to return to start. That’s 1 rep.Why it rucks: This move engages the largest back muscle, the lats, which helps with stabilising the back, neck and hips.5. Shoulder PressHow to:Start with feet shoulder width apart, hold dumbbells at shoulders with palms facing toward body. (Option to grip the ends of your weighted rucksack.)

      Engage core and lift weights straight above your head, until arms are extended with wrists, elbows, and shoulders in line.

      Reverse the movement to return to start. That’s 1 rep.Why it rucks: This move simultaneously engages multiple upper body muscles (anterior delts, triceps, and chest), which also help you hold your heavy pack.This article by Sabrina Talbert and Mattie Schuler was originally published on Women’s Health US – additional reporting and products added by the Women’s Health SA team.  More

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      in fitness and body

      What Is GORE-TEX? A Deep Dive Into The Viral Fabric

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      Are your Salomon’s a prized possession in your wardrobe? Your Merrel essentials have to be pried out of your cold, dead hands? For anyone who loves their outdoor gear, GORE-TEX should be a stalemate in your vocab and your wardrobe.But does anyone actually know what GORE-TEX is? So, we decided to dig deep and chat with some experts to get the dirt on the viral fabric that is probably sitting in your wardrobe as we speak.What Is GORE-TEX?First of all, what is it? Well, it’s made by the team at GORE-TEX Product Technologies, who work to create innovative technologies that provide premium weather protection. The way they do this depends on the product you’re buying, but it’s either through their state-of-the-art fabric and construction designs or a unique membrane or laminate that fabric is treated in.So you’ll often find that some of your favourite outdoor or sportswear brands – like Salomon, adidas, Saucony and more – work with GORE-TEX Product Technologies to create more durable pieces that are built for the outdoors. This could be anything from sneakers and hiking boots to jackets, pants and accessories.READ MORE: Are Running Shoes Good For Walking? Here’s What To KnowHow Does It Work?Catriona Shearer from GORE-Tex Product Technologies broke down some of the more nitty gritty details for us.“The membrane has 1.4 billion pores per cm2, and each pore is 700 times larger than a vapour (or sweat) molecule – so [air] can easily escape,” she explains. “However, these pores are also 20,000 smaller than a water droplet, so water cannot get in.”The membrane is sandwiched between a face fabric and inner layer, and is used within products by their partner brands.“Lastly, the face textile is treated in the lamination process with a treatment called DWR. This is the element of the GORE-TEX Fabric that creates the beading, when water can roll easily off the surface.”Is It Sustainable?In the past, GORE-TEX has relied on the chemical known as PTFE, founder Bob Gore changed the game for outdoor gear when he had the idea to stretch it, creating a lightweight, breathable and most importantly waterproof membrane. The treatment the pieces were then coated in often contained PCFs. While these chemicals do the job well, they’re not great for the environment—they stick around for a long time and can accumulate in living things.However after a decade of production, the GORE-TEX team have developed an innovative Next Gen alternative to their previous methods of waterproofing.“The textiles used in Next Gen GORE-TEX Fabrics are recycled and/or solution dyed – which save energy and water in their production,” says Shearer. “It is the combination of the textiles and the thin, light membrane, coupled with the PFA-free DWR treatment that lower its carbon footprint.”Does It Last Forever?One of the wonderful things about GORE-TEX is their durability. The length of the products does depend on how they are used and how frequently. With the right care, cleaning and upkeep some people have claimed their waterproofing stays up to scratch for multiple years!“The decades of science, testing and development we invest – along with the holistic way in which we work with and support the brands who use our fabrics, ensure high quality and performance,” says Shearer.“As our products are built to last, consumers will also get long product life from their GORE-TEX garments, gloves or shoes. This is the most responsible thing you can do – to keep your products in use for as long as possible.”READ MORE: A Beginner’s Guide To HikingHow To Clean GORE-TEX ProductsTaking care of your GORE-TEX products are of top importance if you want to make the most of them.First of all, the brand recommends washing them pretty regularly to ensure sunscreen, body oils and other dirt and grime doesn’t impact the quality of the waterproofing.Granger’s Performance Wash

      Next you want to ensure all of your zips are zipped and drawcords are loosened before popping it in the washing machine with half a cap of a quality liquid detergent. The brand recommends Grangers Performance Wash, which is specifically for waterproof clothing. And wash it on a delicate cycle at 40°C.

      After washing, ideally you want to tumble dry your garments for 20 minutes as this helps to reactivate the DWR treatment on your pieces. You can also iron dry on a gentle setting if you don’t have a tumble dryer, or line dry if necessary.

      Just make sure not to tumble dry any GORE-TEX SHAKEDRY™ garments, as they work differently for waterproofing.Shop WH’s Favourite Pieces That Feature GORE-TEXThink of any of your favourite apparel and outdoor gear, you can bet they work with GORE-TEX. Below are some of our very favourite pieces from our favourite brands for you to shop if you want to test something new out and hit the great outdoors.Salomon XA Pro 3D V9 GORE-TEX®

      Nike ACG ‘Chena Vortex’

      The North Face OFFTRAIL GORE-TEX®

      Salomon Outline 2.5L GORE-TEX®

      HOKA Challenger 7 GORE-TEX

      Merrell Moab Speed GORE-TEX®

      This article by Isabelle Knevett was originally published on Women’s Health UK – additional reporting and products added by the Women’s Health SA team. Women’s Health participates in various affiliate marketing programmes, which means we may get commissions on editorially chosen products purchased through our links to retailer sites. More

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      in health and weelbeing

      The Proven Health Benefits Of Getting Outdoors

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      In 2024, all you need to do is open TikTok and scroll for a few minutes before you’ll no doubt come across someone speaking about their cortisol levels and how by using simple techniques, they’ve managed to improve things like their mental health or reduce their weight.  For many, however, it can seem like another buzzword and be highly confusing – causing you to keep scrolling while you’re likely dealing with the silent symptoms without realising. So, what is it? Cortisol, often dubbed the ‘stress hormone‘, is central to our body’s ability to handle challenging situations. Yet, when it remains elevated for long periods, it can wreak havoc on both our physical and mental well-being.  Studies have shown that persistently high cortisol is linked to increased blood pressure, insulin resistance (which can lead to diabetes), and a weakened immune system, making us more susceptible to illness. Furthermore, prolonged high cortisol levels are associated with mental health issues like depression, as well as shortened life expectancy.As a board-certified doctor in both OB-Gyn and Integrative Medicine, Dr Suzanne Hackenmiller spent many years researching the healing power of nature, and one of the most effective ways to combat high cortisol levels is also one of the simplest: spending time outdoors in nature. READ MORE: 5 Ways AI Healthcare is Changing EverythingA prescription for natureAs both a physician and a certified forest therapy guide, she often prescribes nature as part of her patients’ treatment plans for managing stress, anxiety and depression. While there’s no one-size-fits-all recommendation, the evidence suggests that spending at least 120 minutes in nature each week can significantly improve your health, but you can certainly feel results from regular short periods outdoors.  A 2019 study in Scientific Reports found that people who spent two hours or more in natural settings each week were more likely to report good health and higher levels of well-being compared to those who didn’t. Spending time in nature offers a powerful antidote to elevated cortisol. Numerous studies have demonstrated that immersing ourselves in natural environments significantly reduces stress markers, including cortisol. For example, a 2019 study published in Frontiers in Psychology found that just 20-30 minutes spent in nature can lower salivary cortisol by over 21%, offering a natural way to combat the stress that comes with daily life. The exact mechanism behind this is still being studied, but one way nature appears to help is by improving heart rate variability (HRV), a measure of the body’s autonomic nervous system. Studies have found that time in nature improves HRV, which allows our bodies to shift from a stressed, “fight-or-flight” state to a more relaxed, parasympathetic mode. This shift is key to reducing cortisol levels and calming the mind. The mental health benefits of natureBeyond its impact on cortisol, nature offers a wealth of mental health benefits. A 90-minute walk in a natural setting has been shown to reduce rumination, which is the repetitive cycle of negative thoughts often associated with anxiety and depression. It also decreases activity in the brain’s prefrontal cortex, a region linked to these negative thought patterns. In short, time outdoors can quiet the mind and promote a sense of emotional well-being.  Sunlight, a natural part of being outdoors, plays its own role in improving mood by boosting serotonin production – a neurotransmitter associated with happiness and emotional balance.  Nature as a physical and immune boosterIn addition to its mental health benefits, nature can also boost physical health in unexpected ways. Spending time outdoors exposes us to phytoncides, the natural chemicals released by trees and plants that have been shown to enhance immune function. Research from Japan has found that these phytoncides increase the activity of natural killer (NK) cells, which help our bodies fight off infections. This practice, known as forest bathing or Shinrin-yoku, has become a key part of preventive health care in Japan and is gaining traction in other parts of the world as well. Physical movement is another inherent benefit of spending time outside. Walking, hiking, or even leisurely strolling not only burns calories but also stimulates the release of endorphins and serotonin, which further contribute to an overall sense of well-being. These mood-boosting chemicals are part of why we feel so much better after spending time in the fresh air. Simple ways to get outsideIf you’re new to spending time outdoors, the good news is that you don’t need to spend hours in the wilderness to reap the rewards. Studies suggest that even short doses of nature – 10 or 20 minutes at a time – can make a noticeable difference. Whether it’s a walk in the park, a hike on a local trail, or simply sitting outside in a natural environment, the key is to make outdoor time a regular part of your life. The benefits begin to accumulate even with small doses of time. For some, incorporating nature into their daily routine might mean exploring nearby parks, while others might prefer longer hikes on weekends or vacations.  READ MORE: 7 Easy Ways To Stay In Shape If You Genuinely Suck At Working Out In The HeatWhether you’re battling the pressures of modern life or simply looking to enhance your well-being, time outdoors is a powerful, accessible and scientifically supported solution. Regardless of how you choose to engage with nature, the important thing is to make it a regular practice, and your body and mind will thank you. This article by Dr. Suzanne Hackenmiller was originally published on Women’s Health AUS. More