How to Prepare for a Day Hike | Advice from Gemma McCaw

A day hike is no walk in the park. Whether it’s flat in the forest, up a mountain, or navigating rocky terrain, being prepared ensures your safety and peace of mind. Good preparation makes all the difference. 

Kathmandu Brand Ambassador Gemma McCaw shares her advice on how to prepare yourself physically and mentally before setting off on a 5–7 hour day hike. 

Eat well in the lead up.  

“When you’re doing something like this, or anything big in life, the preparation starts before you go on the hike. Just like sport, it’s what you do in the 24 hours before. You’ve got to think about what you’re eating – if you have a day where you’re super busy at work and you don’t eat anything at all, it’s really going to show up the next day. Aim for three good, healthy, and nutritious meals plus lots of water so you don’t start the next morning dehydrated.” 

Lay out your gear the night before.  

“It makes the morning easy and removes room for decision fatigue. Lay out your backpack, get your compulsory gear together, and organise your food. I’d make a sandwich, throw in some banana loaf or bliss balls, and some gels if I’m going further. You might throw in a bag of lollies, or your favourite treat for when you get to the top.” 

Pack your essentials

“I like to pack a thermal top and bottoms, merino beanie and gloves, a seam-sealed waterproof jacket (so it doesn’t let the wet in and make you cold), a mid-layer (fleece or merino), a first-aid kit, and an emergency blanket because you just never know how the weather might turn. If it’s summer, I’d swap the beanie and gloves for a UPF 50+ Sun Hat, sunscreen and mosquito repellent.” 

A good day starts with a good sleep.  

“Lay the gear out the night before so you can aim for a great sleep and wake up in a good frame of mind ready to go. Have a restful evening with no alcohol and get into bed early. Put your backpack at the door so all you have to do is get dressed in the morning, check the weather, and focus on getting out on time.” 

If you’re not feeling good, know it’ll get better.  

“Once you get out there and start moving your body, you’ll start to feel different. When you’re chatting away with someone, before you know it you’ve walked for an hour or two and you feel good.  

“If you wake up and don’t feel motivated, hang in there and push through. It doesn’t matter how long it may take, just do it at your own pace.”