BACKPACK

Aside from a backpack, it’s important to carry a canteen, a hat, sunglasses, a waist bag, and a walking stick or trekking poles (some prefer two). The backpack should only contain essentials. An extra 500g may feel like 5kg after 10km.

SLEEPING BAG
Lightweight and compact. I pack mine loosely at the bottom of the backpack, with other items on top.

RAINCOAT
Mine also covers the backpack.

EXTRA SHOES
Rubber sandals are lightweight, great for showers, and offer foot relief after walking.

WINDBREAKER
Thin for summer, heavier for winter.

FLEECE TOP
Lightweight and warm.

TROUSERS
One pair for walking, another for the arrival. Some prefer shorts.

T-SHIRTS (3)
One can have long sleeves.

UNDERWEAR (3)
Seamless is preferred.

SOCKS
3 trekking pairs + 2 comfortable pairs for the arrival.

Pay attention to the type of clothing you bring. Cotton is often recommended, which is profoundly wrong. We have an outdated view of fabrics. Nowadays, there are high-quality technical fibers that are much more comfortable. They don’t retain sweat, don’t develop odors, are lightweight, and dry quickly. As for socks, I recommend fiber once again (coolmax). I won’t mention brands, but mine even have a designated right and left foot. They never shift out of place and are proven to be anti-blister.

TOWEL
The options are varied: a sports towel, a large “Vileda” cloth (very absorbent and lightweight), an old small towel or other.

NEEDLE AND THREAD
Not just for sewing. It might come in handy for a sneaky blister.

TOILET PAPER (a small amount)

SOAP
For laundry.

SAFETY PINS
Instead of clothespins. They are lighter, take up less space, and attach more easily to the backpack when clothes need to hang out to dry. A thin, not-too-long string can be handy.

SMALL FLASHLIGHT

NAIL CLIPPERS

SMALL TWEEZERS

POCKETKNIFE

SPOON
Small and plastic one, for reduced weight.

SUNSCREEN
LIP BALM
ELASTIC BANDAGE
Useful for injuries or as a knee support.

FIRTS AID ESSENTIALS
• Betadine
• Blister tape
• Compeed – for blisters and wounds
• Antihistamines
• Anti-diarrheal medication
• Muscle pain gel or ointment

(Don´t forget pharmacies are accessible along the way)

PERSONAL HYGIENE
Carry minimal quantities of personal hygiene items, as supplies can be replenished en route. Mind the weight.

TIPS AND TRICKS
• To care for my feet, I use “Vick Vaporub” before starting to walk.
• Upon arrival, after a shower, I apply “Lauroderme paste” and put on some comfortable socks. These can be cotton. It leaves my feet feeling brand new.
• I always carry a pareo – it serves as a robe, sheet, towel, sunshade, and more.
• A small empty plastic bottle – it’s useful for many things: carrying leftover soda, juice, tea, or even for washing up in an emergency.Packets of effervescent salts – for cramps and low blood pressure (this is where the bottle comes in handy).

DON´T FORGET
• Personal documents
• Mobile phone and charger
• Small lighter (to sterilize needles or scissors)
• Triple-plug adapter (outlets may be scarce)

SHOES OR BOOTS
Choose carefully – must be stable, waterproof, and ideally with Vibram soles and Gore-Tex lining. Ensure toes have space to avoid hitting the front.


My 28-liter backpack fits all of this!