What should go in your trekking rucksack?

1.    Wind/rain jacket and rain trousers – it is imperative to take weatherproof clothing with you, and do not underestimate high altitudes which might mean differences in temperature on your route. It’s better to be too warm and you can take something off than taking home pneumonia as a souvenir. 2.    Pocket knife – for cutting food or minor manual procedures. 3.    Tissues – be it for a runny nose, dirty hands or as a serviette. Tissues are a definite must! 4.    Provisions – these should be nutritious, but not too heavy. For drinks, you should pack at least one litre of water per person and supplement this with diluted fruit juices or slightly sweetened tea. Food should be mostly carbohydrates, as they provide quick energy. Perfect snacks are bananas, muesli bars, wholegrain products, and nuts. A main meal should be something like pasta or potato salad. It is better to forget chocolate biscuits, bacon sandwiches etc., as these require too much energy to be digested. 5.    Hiking boots that go over the ankle – so that you have good support and don’t twist your ankle. 6.    Map – because we have smartphones we tend to leave maps at home. But what if you don’t have any reception for your phone, or the battery runs out? Play it safe, draw your route on a traditional map and take it with you.

7.    Compass – just like with the map, it’s a good idea to have a compass with you for safety’s sake. 8.    Mobile phone – charge your phone and, if it is a smartphone, switch it to energy saving/flight mode so that the battery is not wasted. Keep the telephone in your pocket in case of emergency. 9.    Powerbank for mobile phone, in case the battery runs out. 10.    String & Duct Tape (to repair things that break) 11.    First-aid kit – injuries can happen faster than you think. Be prepared and you won’t get any nasty surprises. 12.    Money/passport – indispensable also when hiking! 13.    Lighter – for a cosy camp fire or for the camping stove, you shouldn’t forget a lighter. 14.    Insect repellent – to avoid getting annoying insect bites. 15.    Torch – so that you can also find the path in the dark. 16.    Sleeping bag – choose a warm sleeping bag that is breathable. There are also 2-in-1 models that have a sleeping mat incorporated in the sleeping bag – very practical!

17.    Tent – a tent should be waterproof and not too heavy. Pop-up tents are ideal for short trips, as they are put up in a few seconds and don’t take up too much room. 18.    Camping stove – sooner or later you will want something warm to eat. Cook a delicious meal on your compact gas stove whilst enjoying the wonderful views in the countryside. 19.    Insect repellent – especially near lakes and forests, nasty insects can quickly turn your hiking trip into a nightmare. Protect yourself against bites and stings with a good insect spray. 20.    Rubbish bag – to keep nature tidy. 21.    Blister plasters – blisters can appear on your feet quickly. To avoid blisters, you should make sure your hiking shoes are worn in before your trip.

An inside tip of many hikers is to not change your hiking socks every day, but to wear them for 2-3 days. As your feet sweat a lot, new socks will rub at different places on your feet. To avoid this, wear the same socks for longer – and if a blister does appear, don’t forget plasters! 22.    Drinking bottle – so that you are always hydrated. Calculate at least 1 litre of water per person, per stage. 23.    Sun protection – be it sunglasses, a cap or sunscreen. Especially in summer you need to protect yourself from the heat or else you will soon be exhausted. 24.    Gloves & woolly hat – even if it was warm when you set off, in the mountains it can get cold quickly. Take gloves and a hat with you to protect you from unexpected cold and wind. 25.    Headlamp – when it gets dark, you will be glad to have a headlamp to show you the way.