What Items Do You Need For Hiking In The Day?

Hiking isn't just a way to escape the man-made confines of the city and experience nature at its finest. It's also a great health-boosting workout, with the average 155-lb. individual burning approximately 223 calories in just 30 minutes of hiking. If you're heading out on a day hike, pack the essentials to ensure an enjoyable and safe hiking expedition.

Clothing

Lightweight, breathable clothing is essential on a day hike. It keeps you cool, helping to minimize your risks of overheating and overexertion -- and also doesn't weigh you down with excessive fabric. For a day hike, "Backpacker" magazine recommends synthetic fabric for your undergarments, shorts and shirts. Additionally, bring sun-protecting accessories, such as a hat and sunglasses, and don't forget a pair of solid hiking boots. Avoid skimping on boots -- while sneakers or running shoes may suffice for very short, moderate hiking trips, most hikes will have loose gravel and other terrain conditions that require true hiking boots.

Backpack

You'll be wearing your backpack all day, and it can either be a valuable component of your hiking trip or a literal pain in the neck. For most day hikes, a hiking backpack with a 40- to 75-liter capacity is one of the most popular options for hikers. The exact backpack size you need varies depending on the total volume of what you're bringing on your hike. For the best comfort and back safety, the backpack should not be longer than the length of your torso, and its hip straps should fit snugly around your waist.

Sunscreen

Even if you're hiking on a cloudy day, a full day of hiking exposes your skin to hours of ultraviolet rays. These rays elevate your risks of skin cancer and also create visible signs of damage, such as sun burns and premature wrinkling. For adequate sun protection, hikers should use a sunscreen product with a minimum SPF of 30, according to the American Academy of Dermatology. Also, it should bear a "water-resistant" rating for added protection while you're sweating on your hike.

Food

Focus on lightweight, protein-rich and carbohydrate-rich foods. Unlike overnight or multi-day hiking trips, stay away from heavy and bulky foods, such as canned items. Popular, lightweight backpacking foods include beef jerky, nuts, dried fruit and granola bars. Additionally, pack a couple of liters of water to stay properly hydrated.

First Aid Kit

On every hike, you'll encounter the possibility of slips, cuts and other injuries. Bring a first aid kit in your backpack. It can either be a pre-made first aid kit, such as the type sold in many outdoor and hiking stores. Or, you can make your own first aid kit using staples, such as aspirin, bandages, first aid tape and an antibacterial cream or ointment. You may also wish to bring a cell phone if the area of your hike has cell service --- check with your phone carrier for details about reception coverage --- and bug repellant.