Below is my list of the top ten things you should keep in your backpack on any day hike. Obviously you will need to make changes to your overall list based on weather conditions, season, terrain and length of trip, but generally speaking, these are the items I consider to be the most important to have on any day hike.
1) Orientation - Take a map and/or guide book with you. National Geographic's Trails Illustrated Maps are excellent. Use the map to keep track of your progress so that you know where you’re at all times. It’s also a good idea to carry a compass, and know how to use it as well.
1 quart of fluid for every hour you walk in the heat. This fluid/electrolyte loss can exceed 3 quarts per hour if you hike uphill in direct sunlight and during the hottest time of the day. If you plan on drinking water from the backcountry, know that it must be treated for Giardia lamblia. Giardia is a parasite that can cause an intestinal infection with a variety of symptoms. To avoid this infection, boil water for at least one minute or use a filter capable of removing particles as small as 1 micron. Liquids such as water or sports drinks are best for you. Drinking soda or alcohol while hiking will dehydrate you. Make sure to pack extra liquids with you in case your hike takes longer than expected.
3) Fuel - The best snacks for the trail are ones that will provide you with high energy, such as fruit, granola, peanut butter, bagels, power bars, fruit bars, G.O.R.P. (trail mix), beef jerky, or even candy. Again, take extra food with you in case your hike takes longer than expected for whatever reason. Throw a couple of energy bars in your pack. They’re light weight, and will pack a nice punch if needed.
4) First Aid - Learn first aid and carry a first aid kit in your pack. Know what to do in case of an emergency. First aid training will teach you how to react and deal with specific types of injuries.
5) Shelter from the storm – No, I’m not talking about toting a tent around with you. I’m referring to keeping rain gear in your pack in case the skies open-up while you’re out on the trail. Weather can be very unpredictable in the mountains. Nothing is worse than getting soaked miles from the trailhead, which can lead to hypothermia. Even during the summer a wet hiker can succumb to hypothermia at higher elevations.
6) Fire – I’m not suggesting you carry something to cook beef stroganoff on your lunch break. But it is extremely important to have some ability to start a fire in case of an emergency bivouac. I always carry a fire source: waterproof matches or some other emergency firestarter. You'll also want to carry some type of tinder, such as fire sticks, or even cotton balls dipped in petroleum jelly and stored in aluminum foil, a zip lock bag or even an old film canister.
7) Extra Socks – Extra socks are a must as well. If you accidently slip into some water, or you’re forced to cross a swollen creek, you’ll want to change your socks right away. Besides having cold feet, you’re almost guaranteed to take home a few blisters.
8) Gloves – Although the forecast might call for a mild day, weather can change quickly in the mountains. Overcast skies, high winds, or light rain, can chill your hands in a hurry, especially in the mountains.
9) Emergency Blanket – An emergency blanket is an excellent item to throw in the bottom of your pack. They’re inexpensive, light weight and take about as much room as a pack of baseball cards. Using a reflective material, they’re designed to reflect your body heat back to you in an emergency situation. You can also use the blanket to ceate an emergency lean-to shelter as well.
10) Knife – preferably a multi-use knife such as a Swiss Army Knife can come in handy in a variety of situations.
There are a few other items you should probably consider having in your pack, but didn’t quite make my top 10 list, including, medications, a whistle, flashlight, bear spray, toilet paper, moleskin, sunscreen, ski hat, cell phone, duct tape. For a complete checklist, please click here.
Hiking in Glacier.com