Backpacking, for many people, is the adventure of a lifetime. I’m lucky enough to have gone on two long backpacking trips so far in my life, and I’m hoping to have many more in the future!
Along the way I’ve made my fair share of mistakes, from planning too much to planning too little, from taking the worlds HEAVIEST rucksack to accidentally drinking tap water and getting incredibly sick. Every time I go away (whether for a huge, months-long adventure or just a couple of weeks in Europe) I think that, surely, I am prepared for everything this time. But, let me tell you, I never am, I probably never will be, and that’s okay.
Part of travelling and backpacking is learning to navigate new and stressful situations, going with the flow, and enjoying the ride.
However, there are a few things you can do to make it easier for yourself, both before you go and during your trip. On this backpacking checklist, I’ve listed the things I like to do before I go travelling, and some absolute essentials that I always take with me (some things for every day use, and some things for emergencies that I hope I’ll never need).
Here’s a full list of the things I have on my backpacking checklist, to make sure I’m as prepared as possible before I go. I’ve split this into two sections, so click the links below if you want to jump to a specific part!
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Things to Do Before You Go Backpacking
Finalise Your Trip Plan
- Finalise your plan
- Check local events around the time you’re travelling
- Check for big trips or activities you may need to book in advance
I always recommend leaving room for spontaneity and not booking anything more than a few days in advance, but it’s good to have some idea of where you’re going, and to book anything big in advance. For example, if you want to do a specific hike or activity, you may need to book it ahead of time.
There’s nothing wrong with taking a strange route or going in circles, but if you have certain places that you want to visit or a limited time frame, it’s a good idea to have a direction in mind. Even if you end up venturing outside of your planned route, having a plan to deviate from is still a good idea.
It’s also a good idea to check local or regional events that might affect bookings:
When I was in Mexico for day of the dead a few years ago, I got really lucky because I was volunteering in an amazing hostel in Oaxaca, but hostels around Mexico booked out weeks or months in advance, and some of my friends got really stuck for accommodation around those dates.
When I took the boat from Panama to Colombia this year, I planned to book it last minute. When I randomly checked the schedule weeks before my trip, I found all the dates I wanted were already booked out! This was because people were rushing to arrive in Barranquilla for Carnival. So, I had to arrive in Colombia later than I’d intended.
🌎 Read more: check out the rest of our packing & organisation section!
Visit a Travel Doctor
- Visit a travel doctor
- Schedule the recommended vaccines
- Collect any recommended medications
Even if you’re not super health-conscious, a trip to the travel doctor is a must. In certain countries you can even be denied entry without the correct vaccinations or medication, so carefully check the requirements.
For example, there are many places in South America that you cannot enter without the yellow fever vaccine if you’ve come from an area with yellow fever. These areas are constantly monitored and change regularly, so the best advice would be to get the vaccine before you go.
The last time I went travelling, the doctor also recommended that I brought antibiotics with me, to use in an emergency and malaria tablets for certain regions. She also recommended several other vaccinations to keep me safe, including the typhoid vaccine, which you take by swallowing pills rather than an injection.
Figure Out How to Stay Connected
There are three main ways you can stay connected whilst you travel, and I usually use a combination of all three:
Buying a local SIM card is best if you’re staying in the same country for a while (i.e. more than a few weeks). Every country has different requirements when it comes to buying a SIM card, so it can be easy or it can be a real pain. Either way, it’s usually more cost-effective if you’re staying for a while.
Using data roaming with your current phone plan usually ends up being really expensive, but its worth looking into or calling your phone provider to check!
Using an e-SIM is best if you’re moving quickly between countries, because it will automatically connect as soon as you cross the border into a new country. However, it is usually more expensive. Airalo have worldwide eSIMs that last for 180 or 365 days, so I usually buy one before I travel and use it in the gap between arriving and buying a local SIM, or for my whole stay if I’m just there for a few days.
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Get Travel Insurance
- Check if your insurance covers long trips and/or the activities you’ll do
- Get insurance for your trip!
Now, I know it sounds boring, but it really is essential to get travel insurance before any trip, even if you’re perfectly healthy! It not only covers you for sudden illness, but also for any accidents, like a car crash, and will also help you to get home if you do have an accident.
If you have regular, year-round travel insurance then check the small print, as they usually won’t cover a trip longer than 30 days, or within certain countries.
Many insurance companies will also ask you to pay a premium for things like motorbikes or mopeds, winter sports, hiking above certain altitudes, etc. so don’t get caught out!
Luckily I have never had to use my insurance, so I don’t like to recommend a particular company. I use affiliate links on this website, so I only recommend things that I know, like and have used myself!
Check Visa Requirements
- Check visa requirements
- Check entry requirements
Every country is different and may require different rules for entry depending on the passport you have. Some countries will require you to apply for a visa in advance, whereas for others you may not need a visa or you can get a visa on arrival.
Many countries require you to show proof of accommodation or an exit ticket before you can enter the country, so they can be sure you have the means to leave before your visa or visa-free time expires, so make sure you’re aware of the requirements for each country to plan to visit.
Look at the weather forecast
- Check the weather and time of year in each of your destinations
If you’re open to all kinds of weather, then you can skip this one, but I like to know what I’m in for. Especially for countries further afield, you may need a heads up if you’re going in monsoon season! No matter where I’m going or how dry it’s supposed to be, I always take long pants and a raincoat with me. You never know if you’ll make an unexpected detour, or get caught in an unexpected storm.
Prepare Essential Documents
- Passport (don’t forget to check the validity dates)
- Any visas or permits for specific destinations
- Travel insurance details
- Copies of essential documents
- A piece of paper with the address and phone number of your first accommodation, and an emergency phone number
Your trip will probably go a lot smoother if you have all of your essential documents in one place. How you store them is a matter of personal preference, but make sure you know where everything is, and keep it on you at all times. Don’t be like somebody I met in Panama, who left their passport in their hold luggage!
✈️ Keep everything in one place with a travel organiser like this one
Physical Preparation
- Keep up with an exercise schedule
- Consider your sleep pattern
Whether you’re planning to do long hikes or not (personally, they usually feature heavily on my backpacking trips), it’s probably a good idea to be in decent physical condition before you travel, whatever that means to you.
If you do plan on hiking a lot, make sure you get in plenty of practise before you go by switching the bus or metro for walking when you’re getting around your home city. This way, you’ll get a great head start on building the right muscles in your legs.
Otherwise, just try to stay active in whichever way suits you best, and try to be in a good physical condition to make the most out of your trip.
If you need anything to get a good nights sleep, like melatonin or magnesium, make sure you take it with you. Sleeping in hostels, you’re likely to get less and worse quality sleep than at home, so do whatever you can to mitigate that!
Things to Pack for a Backpacking Trip
On this website you’ll find many packing lists that I’ve written over the years, specifically for destinations or for certain lengths of trip. Jump to this page if you want to find them!
Otherwise, here are some general notes on what you should put on your backpacking checklist:
Clothing
- Comfortable clothing for daily wear (for the climates you’re visiting)
- Lightweight, moisture-wicking base layers
- Comfortable outer layers
- T-shirts, trousers, shorts, or skirts
- Sleepwear
- Underwear
- Swimsuit, if necessary
- Hat, scarf, or gloves
- Comfortable shoes for travel
Whether you’re planning to visit hot countries, cold countries, both or in between, it’s always a good idea to pack a bit of everything, for emergencies or for if you change your plan. Of course, if you’re planning to stay in hot countries then just pack one or two outfits for the cold and vice versa, but keep it versatile and make sure you pack layers than can be added or removed with ease.
Moisture-wicking base layers and waterproof outer layers are especially needed for more outdoorsy activities, but again, pack for every possibility! Take a lightweight jacket and a rain jacket (or just one or the other if you’re planning to stay in hot and dry climates).
Even if you’re not having much access to the beach or a pool, I’d always take swimwear just in case. You never know when you might end up swimming, bathing in hot springs, or hitting the beach.
For shoes, as a general guideline, I always take one pair of hiking shoes, one pair of trainers/sneakers, and one pair of crocs/sandals/flipflops (whichever you prefer).
I don’t remember who told me this, but it’s a rule I swear by now: take half as many clothes as you think, and twice as many pairs of underwear!
Food and Water
- High-energy snacks
- Water bottle
- Water filter or purification tablets
- Electrolyte tablets or powder
- Easy-to-prepare foods
Notes on Food and Water
This section of your backpack will vary wildly depending on your plans, but I always travel with emergency protein bars (you could take nuts, granola bars, or dried fruit if protein bars aren’t your thing), and electrolyte powers to add to water (tablets would work too, but I avoid gels due to airport security).
I don’t usually take a water filter or purification tablets, and rely on bottled water in places where you can’t drink the tap water (but I’m considering getting one for my next trip).
I always take a reusable water bottle (and always lose at least one per trip, oops!), and sometimes I’ll also pick up dehydrated soup or instant noodles if I know I’ll be arriving late somewhere or on the road for a long time.
Safety and First Aid
- First aid kit
- Prescription medications
- Small knife or multi-tool
- Travel locks
- Basic safety items
Whatever you want to take in your first aid kit will depend on where you’re going and how cautious you are. A lot of people don’t travel with things like band aids or antiseptic wipes, but I like to be the one person in the group that has a bit of everything. I don’t take larger things like bandages or blister packs, I just take a few sterile wipes, plasters (that’s what us brits call bandaids) and painkillers tucked away with my medications.
I also don’t personally take a multitool, but I know a lot of travellers that do!
Some women I met were also travelling with an emergency whistle or alarm, but I personally don’t. Maybe I should get myself a whistle, but I don’t take an alarm because I’m terrified of it going off by accident!
Taking a travel lock or padlock is a great idea to keep your things safe when you’re travelling. Don’t be like me, who forgot, and spent the first half of her last travel hiding her laptop underneath the pillow in her hostel bed…
Other safety items will depend on what you’re doing, but I definitely recommend taking a headlamp (don’t forget the batteries if it’s not rechargable). It won’t take up much space in your bag but will definitely come in handy!
Miscellaneous Essentials
- Travel towel (I love this one)
- Lip balm (with SPF protection)
- Plastic bags
- Portable charger or power bank
- Notebook and pen
- Toilet paper or wet wipes
- Sunscreen and insect repellent (especially in tropical or wooded areas)
- Travel pillow for comfort during long transport journeys
Plastic bags are an essential, in my opinion! You never know when you might want to randomly hop on a boat and won’t have anything to waterproof your bag with. I always take a couple of small ziploc bags for my passport and documents, a large one for my laptop, and one or two bin liners. They take up almost no room in your luggage but can be absolute life savers.
I also met a lot of people that used plastic bags for wet kit or wet clothes, but I think this makes them smell bad, so I tend to hang wet clothes on the outside of my backpack.
A notebook and pen is obviously optional, but is an essential for me, as a writer!
Toilet paper or wet wipes, again, depends on where you’re going. I don’t usually begin my trip carrying them but you will need them on certain occasions like for hikes or specific activities.
I tend to make a spontaneous decision on whether or not I’ll take a travel pillow – whenever I’m not using it I hate carrying it around, but when I am I’m glad I have it. I often take a jacket onboard a bus, train or plane with me to rest my head, but it’s not as comfortable as a travel pillow. I’m quite keen to try a trtl travel pillow as I’ve heard great things about them, but I haven’t tried it yet.
Extras for Hiking and Camping
On this list, of course, you’ll only find things that you will want to take if you’re hiking and/or camping on your trip.
Hiking Gear
- Hiking poles
- Buff
- Utensils / a spork
- Freeze-dried meals
I always take my own hiking poles when I’m backpacking, because I like mine and use them so often, but they’re definitely not a necessity and you can almost always rent them. ALWAYS take a buff, or some material that will go around your neck and cover your face if necessary. There will almost always be instances of thick dust, smoke, or something else you don’t want getting into your nose and lungs during a hike.
I sometimes take a plastic spoon, fork or spork with me, just because it’s handy on the go and, again, takes up very little room. I don’t usually take full meals with me (other than the aforementioned soup), and instead I’ll buy them locally before a hike if it’s necessary.
This is another situation in which it may be a good idea to consider a water filter or purification tablets!
Camping Gear
- Lightweight tent
- Sleeping pad
- Sleeping bag
- Portable stove or camping stove
- Cooking pot or pan
If you’re planning to camp whilst travelling, I recommend you do much more research than just reading this list! Camping whilst travelling generally takes a lot of planning, and adding all of this gear to your backpack will add a lot of weight. Make sure you plan well, and plan for the temperature range, before you make any decisions or purchases!
FAQ About this Backpacking Checklist
What’s the best way to minimise the weight of my backpack?
To minimise weight, focus on packing only the essentials. Choose lightweight, multi-purpose items and avoid unnecessary gear. Ultralight backpacks and packing techniques (like compressing clothes) can help keep the weight manageable.
How much should I pack for a backpacking trip?
The amount you pack will vary depending on the trip length and destination, but aim to pack as light as possible. Prioritise essentials like clothing for different weather, first aid items, and food. Personal preferences will play a role, but remember that less is more for comfort and mobility.
What’s the best way to choose a backpack for long-term travel?
When choosing a backpack, look for one that balances comfort, durability, and size. It should fit well, with adjustable straps and a supportive frame. Opt for one with easy access to your items and consider your trip’s length and activities when selecting size.
How can I stay comfortable while traveling in cold or hot weather?
In cold weather, layer up with moisture-wicking base layers, insulation, and an outer shell. For hot climates, focus on breathable fabrics, wide-brimmed hats, and sunscreen. Always monitor your body temperature and adjust layers accordingly.
What are the most important things to have for a safe trip?
For a safe backpacking experience, ensure you have a well-stocked first aid kit, emergency shelter, and enough clean water. Prioritise personal safety with a whistle, multi-tool, and any necessary medications. Always inform someone about your travel plans and destinations.
Conclusion
Let’s be realistic here. This backpacking checklist can help you to make your journey go more smoothly, reduce hiccups, and give you some peace of mind. However, whatever you put in your backpack will not make or break your trip. There are only three things you really need to take with you: some clothes, your phone, and your passport.
If you take too much stuff, you can throw some away or even ship them home if you want to. If you forget something essential, you’ll be able to buy it on the road.
Think ahead, try to plan well, but most of all, expect the unexpected and don’t let small setbacks get you down. Keep an emergency budget, and make the most of the freedom you get from travelling with a backpack.
I hope you have a safe journey! And if you’re interested in writing about your travel experiences, contact me here.