Hiking is the most natural form of human locomotion. For millions of years, we have walked – not on treadmills in air-conditioned studios, but across uneven terrain, through forests, and over mountains. This form of movement is ingrained in our DNA.

Today, hiking is a leisure activity for many, a way to balance a sedentary lifestyle. But it's more than just sport – it's a complete experience: physical exertion, mental relaxation, experiencing nature, and often social connection.

Trekking takes things a step further. Multi-day tours with luggage, overnight stays in huts or tents, the challenge of distance and terrain. This requires more preparation, better equipment, and greater physical fitness.

This guide is for anyone who wants to get more out of their hiking: from day hikes to multi-day tours, from easy trails to challenging terrain. It covers preparation, equipment, nutrition, safety, and the joy of walking in nature.

Anyone who can walk can hike. But good hiking – efficient, safe, enjoyable – that can be learned.

Hiking looks easy – you just walk. But longer tours, especially with luggage and in difficult terrain, require specific fitness.

Endurance: The foundation. Hiking is a low- to moderate-intensity endurance sport practiced over a long period. The cardiovascular system must be able to withstand hours of exertion. Build it up through regular walking, jogging, cycling – anything that trains the cardiovascular system.

Leg strength: Uphill, downhill, with a backpack – the leg muscles are challenged. Squats, lunges, calf raises, stair climbing. Especially important: the muscles for downhill walking (eccentric loading), which are often neglected.

Core stability: The torso stabilizes the body when walking on uneven terrain and helps with the load of a backpack. Planks, Russian twists, dead bugs – all of these help.

Balance: On roots, stones, narrow paths – balance is essential. Single-leg exercises, unstable surfaces (balance cushions, Bosu balls), yoga.

Specific training: The best training for hiking is hiking itself. Regular shorter hikes, then longer ones, then with more gear. Climbing stairs with a backpack simulates the strain of going uphill.

Progressive approach: Don't go from zero to a multi-day Alpine tour. Increase gradually – distance, elevation gain, luggage weight. The body needs time to adapt.

Injury prevention: Ankles, knees, hips – the joints are put to the test on long hikes. Maintain mobility, strengthen muscles, and listen to warning signs.

Good equipment makes the difference between enjoyment and pain. Invest wisely – not the most expensive, but the right thing for your needs.

Shoes: The most important piece of equipment. Trail runners or light hiking boots are sufficient for easy hiking trails. For difficult terrain, scree, and alpine areas: higher boots with ankle support. Important: correct size (feet swell when walking), good sole (grip, cushioning), broken in before the big hike.

Backpack: 20-30 liters for day hikes, 40-60+ liters for multi-day hikes. The carrying system is more important than the volume – a hip belt that transfers the weight to the hips, adjustable shoulder straps, and back ventilation. Test it with weight in the store.

Clothing: Layering instead of one thick jacket. Moisture-wicking base layer (not cotton), insulating mid-layer, weatherproof outer layer. Quick-drying and lightweight. Always carry a rain jacket.

Socks: Often underestimated. Hiking socks with cushioning, moisture-wicking properties, and no seams at pressure points. Some swear by wearing two pairs to prevent blisters.

Trekking poles: They relieve pressure on the knees when going downhill, help when going uphill, and improve balance. Highly recommended for challenging tours. Telescopic or folding poles are available for transport.

Headwear: sun protection (hat, cap), warmth (beanie). In high mountains: sunglasses with UV protection.

Quality vs. price: Don't skimp on shoes and backpacks – they directly impact comfort and safety. For clothing, there are good mid-range options.

Hiking consumes a lot of energy – depending on intensity, terrain, and pack size, 300-600 calories per hour. This energy needs to be replenished without putting a strain on the stomach.

Before the tour: A good breakfast – carbohydrates for energy, some protein for endurance. Not too heavy, allow time for digestion.

On the go: Eat small amounts regularly instead of large meals. Energy snacks: nuts, dried fruit, granola bars, chocolate. Eat something every 1-2 hours; don't wait until you're very hungry.

Lunch: On multi-day tours, a simple lunch is often eaten – bread, cheese, sausage, fruit. Not too heavy, the body has to keep working.

Focus on carbohydrates: The primary energy source for hiking. Complex carbohydrates for sustained energy. Simple sugars for quick energy during intense periods.

Hydration: Crucial for performance and safety. At least 0.5 liters per hour, more in hot weather. Don't wait until you're thirsty to drink – then it's too late. A hydration bladder in your backpack makes it easier to drink regularly.

Electrolytes: Heavy sweating causes a loss of not only water but also salts. Add electrolyte tablets or powder to your water, especially on long rides and in hot weather.

Water sources: On longer hikes without opportunities to stop for refreshments: Know and use water sources (filtered or purified with tablets). Water weighs a considerable amount – plan wisely.

Good planning makes for safe and enjoyable tours. The more challenging the route, the more important the preparation.

Know the route: study maps, read descriptions, analyze elevation profiles. How long is the route? How many meters of elevation gain? Where are the difficult sections? Where are there water sources, places to stop for refreshments, and emergency descent routes?

Plan realistically: Don't overestimate yourself. On average, you can manage 4-5 km/h on level ground, significantly less with elevation gain and luggage. Allow extra time for breaks, photos, and unforeseen delays.

Check the weather: The weather forecast is vital for mountain tours. Thunderstorms in high mountains are dangerous. If the forecast is poor: postpone or adjust your tour.

Have a Plan B: What if the weather changes? What if someone can no longer continue? Know alternative routes, emergency descents, and escape points.

Equipment list: Write down everything you need to take. Go through it before packing, check items off as you pack. That way, nothing will be forgotten.

Communication: Tell someone at home where you're going and when you should be back. For multi-day trips: stay in regular contact if possible.

Emergency equipment: First aid kit, emergency blanket, emergency contacts, charged mobile phone, possibly a GPS device with emergency call function in remote areas.

Navigation: Use a map and compass as a backup, even if you're using GPS. Batteries may run out, and you may lose signal.

Efficient walking saves energy and protects the joints. There really is a technique – not just putting one foot in front of the other.

Maintain a steady pace: The biggest mistake is starting too fast. It's better to begin slowly and persevere than to tire early. The pace should be such that you could hold a conversation without getting out of breath.

Uphill: Take small steps, keep your upper body upright, and place your heels on the ground. Poles help distribute the weight across your upper body. Find a rhythm and breathe evenly.

Going downhill: This is where most injuries happen. Keep your knees slightly bent, your steps short, and use poles for support. Go slower than it feels. The strain on your thigh muscles (eccentric) is enormous.

On uneven terrain: On roots and stones: short steps, keep your eyes on the path, don't look too far ahead. Maintain your balance, use walking sticks.

Breaks: Regular short breaks (5-10 minutes every hour) are better than infrequent long ones. Put down your backpack, have a drink, a snack, and stretch briefly. Don't sit for too long – your body will stiffen.

Rhythm: Many hikers find a rhythm that becomes almost meditative. Breathing and steps synchronize. This makes long distances easier.

Group pace: Within the group, the pace of the slowest member applies. Don't rush, don't overexert yourself. The goal is to arrive together.

The ultimate challenge: several days on the trail, carrying everything on your back or staying overnight in mountain huts. This requires more planning, but the experience is incomparable.

Hut-to-hut trekking: In the Alps and other mountain ranges, there is a network of mountain huts. You need less equipment (no tents, less food), have hot meals and a bed. Reservations are essential, especially during peak season.

What to bring: Sleeping bag liner (lightweight), change of clothes, toiletries, headlamp, and possibly hut slippers. The huts provide blankets and pillows.

Tent trekking: More freedom, more equipment, more weight. Tent, sleeping bag, sleeping mat, stove, food for several days. The backpack weight can easily reach 15-20 kg.

Weight optimization: On multi-day tours, every gram counts. Ultralight equipment is expensive, but the investment can be worthwhile. Critically examine each item: Do I really need this?

Plan your daily stages: Don't push yourself to the limit every day. Allow for buffer time in case of bad weather and schedule rest days. Exhaustion accumulates over several days.

Rest: Rest is even more important on multi-day tours. Get enough sleep, eat well, and stretch in the evening. The body repairs itself overnight.

Your first multi-day tour: Don't start too ambitiously. A short tour (2-3 days) with moderate stages is a better way to begin.

The mountains and nature are beautiful, but they can also be dangerous. Respect and preparation are essential.

Weather: The biggest variable. Thunderstorms in the mountains are life-threatening (lightning strikes). Fog can lead to disorientation. Sudden cold snaps are easily underestimated. Monitor weather developments, start early, and be prepared to turn back.

Willingness to turn back: Reaching the summit is not mandatory. If conditions are bad or someone can no longer continue: turn back. No summit is worth putting yourself in danger.

Sure footing: Most hiking accidents are falls. Concentrate on the path, maintain a reasonable pace, and wear good shoes. Be especially careful when tired.

First aid: Have basic knowledge and a first aid kit with you. The most important scenarios: blisters, sprains, cuts, exhaustion, hypothermia, heatstroke.

Emergency call: Know the mountain rescue number (in Germany: 112, in Austria also 140, in Switzerland: 1414). Be able to describe your location (GPS coordinates, prominent landmarks).

Traveling alone: ​​Increased risk – no one is there if something happens. If you're traveling alone: ​​choose a more conservative route, always inform someone, and provide regular updates.

Wildlife: Not a major problem in most hiking areas. Cows with calves, livestock guardian dogs: Keep your distance and remain calm. In some regions: Obtain information about local wildlife.

Hiking is not just physical exercise – it has a profound impact on mental health. Research confirms what hikers intuitively know.

Stress reduction: The combination of exercise, nature, and the absence of everyday stress has been proven to lower cortisol levels. Even 20 minutes in nature has measurable effects.

Reduce rumination: Studies show that walking in nature reduces rumination – those negative thought loops associated with depression.

Creativity: Hiking promotes creative thinking. The combination of light physical activity and changing surroundings stimulates the brain in a way that is not possible at a desk.

Mindfulness: Hiking brings you into the here and now. Focusing on the path, the surroundings, your own body – that's applied mindfulness without a meditation cushion.

Self-efficacy: Completing a challenging tour builds self-confidence. You are capable of more than you think. This experience transfers to other areas of life.

Connection: You share intense experiences with hiking partners. Conversations while walking have a different quality than those at a table. The connection to nature itself can also be significant.

Digital detox: Many hiking trails have no cell phone reception. This enforced offline time is restorative in a world of constant connectivity.

Which shoes do I really need?

It depends on the terrain. For well-maintained paths, light hiking boots or even trail runners are sufficient. For alpine terrain, scree, and challenging trails: higher boots with ankle support and a stiffer sole. More important than the type of shoe: the right fit. Get advice from a specialist shop and break them in before your big hike.

How heavy should my backpack be?

As a rule of thumb: pack a maximum of 20-25% of your body weight for multi-day hikes, and significantly less for day hikes. But less is always better. Every kilo counts – critically assess what you really need. You can pack lighter for hut-to-hut hikes than for tent trips.

What's the best way to train for a mountain tour?

Build endurance (walking, running, cycling), strengthen leg muscles (squats, lunges, stair climbing), and above all: hike. Regular hikes with progressively increasing distance, elevation gain, and pack weight. Specific training is more effective than general fitness training.

What is the best food to eat on a long tour?

Eat small amounts regularly: nuts, dried fruit, granola bars, chocolate for quick energy. Eat something every 1-2 hours; don't wait until you're starving. Focus on carbohydrates for endurance. On multi-day trips: have a proper meal with protein in the evening for recovery.

How do I avoid blisters?

Well-broken-in shoes that fit properly. Good hiking socks without seams at pressure points. Apply tape or blister plasters to problem areas preventively, before a blister forms. Keep feet dry (change socks if necessary). React immediately at the first signs (hot spots).

How much water do I need to bring?

At least 0.5 liters per hour, more in hot weather. So for a 5-hour tour, at least 2.5 liters. The amount depends on temperature, intensity, and water sources along the way. When in doubt, take more. Dehydration severely impairs performance and safety.

Should I hike alone or in a group?

Both options have advantages and disadvantages. Going alone offers more flexibility, the ability to set your own pace, and an intense experience of nature. However, there is a higher risk of accidents. Groups offer safety, a social experience, and shared burdens (when camping). For beginners and more challenging tours, a group is safer.

What should I do during a thunderstorm in the mountains?

Immediately move away from summits, ridges, isolated trees, and metal structures. Seek lower, sheltered areas (depressions, dense forest). Do not lie on the ground, but crouch down on insulating material (backpack, sleeping mat). Put down any metal objects. Keep your distance from other people.

Do I need hiking poles?

Not essential, but they help considerably: relieving pressure on the knees downhill, providing support uphill, and improving balance on uneven terrain. Highly recommended for challenging tours and multi-day hikes. It takes some practice to use them effectively.

How do I find the right tour for my level?

Guidebooks and online portals (Komoot, Outdooractive) indicate difficulty levels. Honestly assess your own abilities – it's better to start with an easier level. Pay attention to distance, elevation gain, and technical difficulty. Ask experienced hikers for advice. Gradually increase the difficulty.