Beginner hikers need well-fitting footwear, the "ten essentials" of gear, and a trail matched to their fitness level — generally under 5 miles with modest elevation gain on a clearly marked path. The U.S. National Park Service and the American Hiking Society both stress planning a route, telling someone your schedule, and carrying navigation, water, and first-aid supplies before setting out.
Hiking is one of the most accessible outdoor activities, but a safe first experience depends on three things: choosing a trail that matches your fitness, packing the right gear, and following basic safety practices on the trail. Guidance from the U.S. National Park Service (NPS) and the American Hiking Society converges on the same core advice for newcomers.
Choosing a trail you can finish safely
The National Park Service advises hikers to assess their own experience, fitness, and ability to carry gear before picking a route, and warns against overestimating one's abilities. The agency also notes that hiking above roughly 8,000 feet in elevation carries added risk of altitude illness, and recommends checking with a healthcare provider if that is a concern.
For a first outing, that generally means a short, well-marked trail with limited elevation change rather than a remote or technical route. Before leaving, the NPS recommends checking the weather forecast and any park alerts for closures or hazards, and being ready to turn back or seek shelter if conditions turn severe.
The ten essentials: what to pack
Both the American Hiking Society and the NPS point to a standard set of items known as the "ten essentials," originally popularized by mountaineering groups and now a common baseline for day hikes of any length.
The ten hiking essentials
Category
What it covers
Appropriate footwear
Well-fitting shoes or boots chosen for traction, support, and protection, per the American Hiking Society.
Navigation
A map and compass as backup, since phones and GPS units are not always reliable in the backcountry.
Water
About half a liter per hour of hiking in moderate conditions, plus a way to treat water from natural sources.
Food
Calorie-dense snacks or a meal, with an extra portion in case the hike runs longer than planned.
Layers and rain gear
Moisture-wicking clothing and a warm hat to adjust to changing weather and activity level.
Light, fire, and a whistle
Tools to see in the dark, start an emergency fire, and signal for help.
First aid kit
Supplies for treating minor injuries or illness, plus the knowledge to use them.
Knife or multi-tool
Useful for gear repair or administering first aid.
Sun protection
Sunscreen, sunglasses, and protective clothing in any season.
Emergency shelter
A lightweight item such as a space blanket if a hiker is injured or stranded overnight.
The NPS adds a few practical notes for beginners specifically: bring sturdy hiking boots with ankle support rather than sandals, pack extra water and food on uphill sections, and carry insect repellent along with thicker socks to reduce blister and tick risk.
Safety practices on the trail
Before setting out, the NPS recommends writing a trip plan that lists the route, companions, and expected arrival and departure times, then leaving it with someone who is not on the hike. The agency also suggests planning an emergency response in advance and noting that cell coverage is unreliable in many parks, recommending a personal locator beacon for backcountry trips.
On the trail itself, the NPS advises letting the slowest member of a group set the pace and staying together, watching for slippery terrain or cliff edges, avoiding fast-moving water, and never attempting to cross a flooding stream. It also recommends setting a turnaround time well before dark and taking regular breaks to rest and hydrate.
Leaving the trail as you found it
The National Park Service also promotes the seven Leave No Trace principles, a framework developed with federal land agencies to reduce hikers' impact on the outdoors. The principles are: plan ahead and prepare; travel and camp on durable surfaces; dispose of waste properly; leave what you find; minimize campfire impacts; respect wildlife; and be considerate of other visitors.
The 7 Principles should not be considered rules, but instead a framework to help us minimize our impacts in any situation.
— U.S. National Park Service, on the Leave No Trace principles
Pick a short, clearly marked trail that matches your fitness and experience.
Check the weather forecast and any park alerts before you leave.
Pack the ten essentials, including water, food, navigation tools, and a first aid kit.
Share your route and expected return time with someone not joining the hike.
Wear supportive, well-fitting footwear and dress in moisture-wicking layers.
Set a turnaround time and stay together as a group on the trail.
Follow Leave No Trace principles, including staying on the trail and packing out trash.
Questions
How much water should a beginner hiker carry?
The American Hiking Society recommends planning for about half a liter of water per hour of hiking in moderate temperatures and terrain, plus a way to treat additional water from natural sources if needed.
What are the ten essentials for hiking?
According to the American Hiking Society, they are appropriate footwear, navigation tools, water, food, rain gear and layers, light/fire/whistle, a first aid kit, a knife or multi-tool, sun protection, and emergency shelter.
How long should a first hike be?
Sources recommend beginners choose short, clearly marked trails with limited elevation gain rather than long or technical routes, and match the trail to their own fitness and experience, per National Park Service guidance.
What should I do before leaving for a hike?
The National Park Service advises checking the weather forecast and park alerts, writing a trip plan with your route and return time, and leaving that plan with someone who is not hiking with you.
What is Leave No Trace?
Leave No Trace is a set of seven principles — including planning ahead, staying on durable surfaces, and disposing of waste properly — promoted by the National Park Service and partner land agencies to reduce hikers' impact on natural areas.
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