How heavy is too heavy?
Carrying too much weight tires you faster, strains knees and back and makes falls more likely. Common guidelines express the limit as a share of your body weight:
| Trip | Maximum pack weight |
|---|---|
| Day hike | about 10% of body weight |
| Light overnight | about 15% |
| Multi-day backpacking | about 20% |
| Fit, experienced hikers, short periods | up to 25% |
What goes into the weight
- Base weight: pack, shelter, sleeping system, clothing, cooking gear, first aid and other equipment.
- Consumables: food, water and fuel, which change during the trip.
Total pack weight = base weight + food + water + fuel.
Worked example
A 170 lb hiker plans a 3-day backpacking trip, carrying 1.75 lb of food per day and 2 liters of water at a time.
- Maximum pack weight at 20%: 170 × 0.20 = 34 lb.
- Food: 3 × 1.75 = 5.3 lb.
- Water: 2 L × 2.2 lb = 4.4 lb.
- Left for the pack and gear: 34 − 5.3 − 4.4 = 24.3 lb, enough for a standard kit.
Base weight categories
| Category | Base weight |
|---|---|
| Traditional | over 20 lb |
| Lightweight | 10 to 20 lb |
| Ultralight | under 10 lb |
| Super ultralight | under 5 lb |
Where to save weight
The “big three” usually weigh the most: shelter, sleeping bag and pack. Swapping a 6 lb tent for a 2.5 lb one saves more than trimming dozens of small items. Other easy wins:
- carry only the water you need between reliable sources;
- repackage food and remove extra packaging;
- share a tent, stove and first-aid kit within the group;
- weigh everything once and keep a gear list.
Carrying comfortably
- Adjust the hip belt so it carries about 80% of the load on your hips.
- Put heavy items close to your back and between your shoulder blades.
- Use trekking poles on descents to spare your knees.
Children’s school backpacks
The American Academy of Pediatrics recommends that a child’s backpack weigh no more than 10 to 20% of the child’s body weight, with both straps used.