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

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    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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      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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      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

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      Essential Gear For Any Active Vacay

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      If your idea of a perfect getaway involves a bit more adrenaline and a lot less lounging, then join the club. Chamain van Zyl, our online editor and hiking enthusiast, knows the drill: “Spontaneous bushveld strolls and local trail scouting? Count me in!”

      Plus, a foray into nature reaps health benefits, too. In a 2020 study published in the Journal of Contemporary Psychotherapy, researchers discovered a significant correlation between outdoor mindfulness and two key components of human well-being: positivity and life satisfaction. The study underscores the impact of mindful experiences in natural settings on individuals’ emotional well-being and overall life contentment. So, if you’re still wondering why you should hit the trails and discover the great outdoors, these articles might help:

      Beyond the basics

      We’ve crafted a guide for your upcoming adventure—packed with action cameras, versatile gear and all the outdoor essentials you never knew you needed. Happy shopping!

      Hiking or Trail Running

      GoPro Hero 10 Black

      Capture the heart-pounding moments of your hiking, running, surfing, cycling and all the epic adventures with the GoPro Hero 10. Don’t miss a single second of the action!

      Garmin vívoactive® 5

      Keep a vigilant eye on your body battery this holiday season. Remember to prioritise much-needed rest and recovery after each exhilarating session. Your body’s your most valuable adventure tool!

      Salomon Active Skin 8 

      Whether it’s a quick run or a day-long hike, this hydration vest offers ultimate comfort with its soft, snug fit and breathability. Plus, enjoy modular storage and clever chest pockets for quick access to your flasks.

      USN Vooma Bar Almond & Honey Nougat

      Get hooked on these delectable USN nougat bars! Not only do they taste AMAZING, but they also give you the ‘vooma’ you need during your action-packed activities. It’s the perfect on-the-go fuel!

      PUMA X Liberty Women’s Crop Top

      It’s not just about hiking; it’s about hiking in both style and comfort. A sports bra ensures the utmost support for your adventure. After all, we need to look after the girls on any trip!

      READ MORE: 3 Things To Look For When Buying A Hiking Backpack (Plus, 8 Amazing Ones To Buy Right Now)

      Women’s UA RUSH™ Energy 2.0 Short Sleeve

      This top not only fits like a dream, but it helps you stay dry, stay energised and conquer every PB on your journey!

      Ladies X-Trail Waterproof Running Jacket

      Don’t let unpredictable weather keep you from the trails. Stay cool, dry and protected with the Ladies X-Trail lightweight jacket. It’s designed for the most demanding conditions and easily packs into your hydration pack. Be unstoppable, rain or shine!

      Kitchen Think Gadget Set

      Marshmallow on a stick is so last season. For the outdoor foodie, this self-stacking nesting gadget set is a game-changer. Enjoy brie and fig sarmies on your hike with a swivel peeler, mini grater, pizza cutter, bottle opener and grinder.

      adidas Terrex Speed Flow Trail Running Shoes

      Your adventure’s best friend. Designed for racing on any terrain and in all conditions, these shoes offer comfort and grip with a breathable mesh upper and a cushioned, lightweight midsole. Stay sure-footed on wet rocks and roots with the Continental™ Rubber outsole.

      Falke Silver Cushion Runner

      Never underestimate the importance of quality socks. Choose the right fit, just like the right shoes, for a blister-free experience.

      READ MORE: 24 Best Fitness Gifts For The Gym Lover In Your Life

      Thule AllTrail X 15L

      Whether you’re hauling snacks, jackets, or more, this versatile waxed canvas backpack can handle it all. It’s equally at home on the trail as it is in the city, ensuring you’re ready for any adventure that comes your way.

      Women’s UA Run Elite 2-in-1 Shorts

      What’s an adventure without comfy shorts? These have an expandable pocket to secure your phone without the bounce, making them perfect for runners who like to stay connected.

      Mountain Biking

      Specialized Women’s Camber Comp Carbon

      You cannot go wrong with Specialized! This bike is designed to give women the ultimate trail experience, offering speed, efficiency, and assured handling both uphill and downhill. Get ready to ride like never before!

      Assos® Uma GT Evo | Women’s Half Shorts

      “I prefer shorts over bib shorts, it’s just easier to get out of when nature calls. [chuckles]” says Chamain van Zyl, Digital Editor. Picking the right pair of cycling shorts is crucial to keep your comfort levels high and your bum happy on those long rides.

      Ciovita Nucleo Sport Fit Cycling Jersey

      Look as cool as your ride while tearing up the trails! The Nucleo Sport Fit Cycling Jersey offers a relaxed sport-fit style with slightly longer sleeves. It also packs an expandable pocket for extra storage, reflective trims for visibility and a secure elasticated back hem. Style and function in one!

      Fizik Ladies Terra Ergolace X2 Mountain Bike Shoe

      These gorgeous mountain bike shoes offer an anatomical fit for ultimate comfort. Plus, they feature an X2 outsole with Vibram grip for superior traction both on and off the bike.

      READ MORE: 10 Reasons Why You Should Take Up Cycling In 2023

      Giro Radix Cycle Helmet

      Safety is non-negotiable! Protect yourself with the Giro Radix Cycle Helmet, built to deliver toughness, protection, durability, and style. Your trusted companion for a thrilling ride through the trails.

      ILoveBoobies Tropical Socks

      Don’t forget to match your kit with cute socks! These tropical socks by I Love Boobies aren’t just adorable; they’re functional and for a fantastic cause. For every five pairs of socks sold, one breast cancer screening is paid for.

      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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      Radio Personality Gugu Mfuphi On The Lessons Learnt During Her Kilimanjaro Summit — And More

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      Gugu Mfuphi, a financial journalist and host of the award-winning weekday evening show Kaya Biz on Kaya Fm, recently summited Mount Kilimanjaro in Tanzania, with an all-female group, as part of the #Trek4Mandela and The Imbumba Foundation’s Caring4Girls initiative. The two organisations have partnered to raise funds that go towards addressing the period poverty still experienced by many girls in South Africa and the world over.

      Through #Trek4Mandela, adolescent girls are provided with sanitary towels, puberty education and menstrual hygiene support. Speaking on taking this leap of faith, Gugu says she had to constantly bargain with her fear of not making it back alive by remembering that this was all for a good cause.

      READ MORE: Do This Cardio Workout At Home To Burn Cals And Boost Your Mood

      The Kilimanjaro experience, she says, helped her with many lessons that she will be applying to her career and life in general.

      “So far, a large influence has been my career within financial journalism. The realm that I choose to operate in is within business finance and economics, but it also spreads across the breadth of women empowerment, how youth can get involved, technology and other ancillary sectors. I’d say, crafting a niche for myself, being deliberate about it, my skills competence, constant curiosity and great networks have stood me in good stead,” she reflects.

      A self-confessed fitness enthusiast, one whole swears by high-intensity workouts, Gugu says the organisers encouraged them to maintain a healthy lifestyle ahead of the trip. “Once you’re on the mountain, something as simple as a cold could turn into something more dire. I took lots of ginger shots, primarily to boost my immune system,” says Gugu, who’s always loved hiking and the outdoors.

      Below she shares some of the highlights of the trip, lessons learnt and how she survived it all.

      One Thing I Didn’t Do More Of…

      “…was upper strength training. From a fitness point of view, a lot of us actually admitted that we didn’t focus much on our core, shoulders and back. As a result, we sure felt the pressure of carrying the additional weight of our backpacks for that extended period. Typically when you train on the stairs, you’re there for a few hours with perhaps 8kg weights on your back. On the mountain, however, you’re walking for up to eight hours daily while carrying your luggage throughout. Hard lesson learnt here!”

      Respect The Basics

      “Listen, I’d never appreciated Vaseline as much as I did during the hike. I probably took three tubs of Vaseline with me [chuckles]. Around dusk and on summit night (specifically) there was an icy cold breeze that left a burning sensation on the skin feeling — especially on the the lips and nose. I used it on my hands and face at some point because your ordinary moisturiser just wasn’t cutting it. 

      Sunscreen came in handy on the days when the sun was scorching hot, ginger sweets helped ease the altitude-induced nausea. And how can I forget wet wipes? The dusty and windy conditions meant that we constantly had to wipe ourselves down. Wipes also came in handy during pee breaks in the bush, as well as wiping hands. There’s just no looking cute up there, something I had to quickly accept because I’m a such girly girl [chuckles].”

      Showing Up For Self

      The hike through the rain forest went well, followed by our move from Mandara Camp to Horongo Camp – a 13km distance that took us about eight to 9 hours. This was when altitude sickness started kicking in – we were moving 2100m above sea level to just above 3000m. In as much as we’d taken diamox to aid with the altitude sickness, I still got terribly sick. It started off with a headache. One of the guides said he’d noticed that I’d been a lot quieter than usual. I’d been drinking lots of water, taking ginger sweets and fighting the strong urge to throw up.

      Right after the guide had questioned my silence, I started throwing up and continued for the rest of the afternoon until we arrived at the next camp. I tried eating soup with a bit of rice in it, and it all came back at the lunch table. I basically threw up until my stomach was empty. The nausea pill that the doctor gave me also came back up. At this point, the doctor was worried about my sugar levels. I proceed to hike in my weak state, with the guides and the doctor monitoring me closely. The team was really amazing – they wiped my mouth each time I threw up, carried my bag and handed me my walking stick while urging me to forge ahead slowly.

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      Meal time was always best

      “The guides and porters really made a great effort of serving us cooked meals, which were surprisingly good. I must admit that I’d gone there with no expectations of having decent food but was always pleasantly surprised at dinner time — everything from pasta dishes to stews. I made a mental note to make a concerted effort to cook more back home and have a greater appreciation for food as well as to remember that what I put in my body ultimately nourishes both my body and soul.”

      Lessons Abound

      “While weak and throwing up, I remember one of the guides saying to me: ‘Time will pass but you need to keep moving’. That’s when I realised that people can help you with everything – they can carry your bags, give you meds, wipe your mouth etc, but unless you put in the effort yourself to do what needs to be done, you’re not going to get anywhere. Even though I wasn’t at my strongest physically, what helped psychologically was one of the guides saying I needed to walk in front. That forced me to recognise that I was leading people and that we needed to get somewhere.

      Pole, pole!

      One of the phrases the guides often repeated to us by the guides was ‘pole, pole‘, meaning take your time. I was reminded that slow progress is still progress and of the power of showing up. I also wasn’t prepared to go out like that, not on the second day. Thankfully, altitude sickness eventually eased its hold on me. Summit night was particularly draining, and in hindsight, I realised that it was due to the altitude. I remember blinking and feeling like it took me forever to blink – the brain was deprived of oxygen because it had been allocated to other parts of the body, mostly the lungs and the legs because they were doing the bulk of the work.

      The oxygen deprivation is what makes people delirious or have a minimised function of the brain. I remember telling one of the guides that I was fine and not out of breath, but just tired. At that point in the hike, the guides spoke to us a lot to ensure that our brains were still functional. Some people start hallucinating or develop pulmonary oedema (water in the lungs) due to oxygen deprivation. I kept thinking: ‘I need to get to the peak of Kilimanjaro’ but had completely forgotten about the descent [chuckles]. No matter how difficult it gets up there, mentally you need to want it for yourself. And the same lesson can be applied to life in general!”

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      Nurturing My Body

      Back at home, Gugu admits to being the type of girl who can easily choose dessert over a meal. In her world, she shares, a slice of cake and a cup of tea make the world a better place. “Perhaps it’s some type of psychological security because that’s how my grandmother, mom, aunts and I used to connect on weekends,” she shares.

      To snack, she loves nuts, which work well as a hiking snack. “Pineapple, grapes and blueberries also top my list of favourite fruit on any day,” she says. Upon returning from Kili, Gugu took some time off before getting back into her wellness routine.

      “I generally work out three to four times a week and swear by high intensity workouts — I’m a burpee, jump squat with a dumbbell kind of girl. And I still do a lot of cardio and endurance training which is what we had to do in preparation for Kilimanjaro,” she says. More