Hiking Is a Full-Body Workout — Here’s the Hiking Gear for Exercise That Will Keep You Safe on the Trail

I own a couple of different Merrell shoes (walking sandals and sneakers, to be exact), so when I say I love the brand, I really mean it. They’re the first place I’d go for a solid pair of hiking boots, specifically the Moab 3 Mid Waterproof Boots, which Dr. Daniels also recommends. “It comes as a low hiking shoe and as a mid-boot,” he explains. “The tread and cushioning are forgiving for people who are not used to long walks on rough surfaces.”

These Merrell hiking boots are waterproof, so feel free to walk straight through the creek on the trail or the puddle you can’t get around. A protective rubber heel and toe cap keep your feet safe from rocks, while the durable outsole provides traction on slippery surfaces, gravel, and other rough terrain. Choose from several colors and sizes 5 to 12; just note that these run small, so we recommend sizing up.

You may encounter just about any terrain while hiking, from dirt and gravel to grass and concrete, so you’ll need a hiking boot with solid traction. The first feature that stands out in these La Sportiva hiking boots is the rubber outsole with deep tread patterns that provide excellent traction and grip on the trails. It’ll last through so many of your hiking workouts, you’ll lose count. Next? A waterproof liner that keeps your feet dry, whether you’re hiking across a stream or through an unexpected downpour. Other notable features include ankle support, a washable, cushioned insole, and a breathable upper.

By the way, these are also available in wide sizes (if you know what it’s like to try and find wide sizes, these are a true treasure). “A good hiking shoe needs to hold your heel snug, yet give you enough room to wiggle your toes,” Daniels says. “Shoes that are too tight or too loose lead to blisters, black toenails, forefoot pain, and sometimes numbness along the top or side of the foot.”

“If you want a very practical starting point, I often point new hikers to the Columbia Newton Ridge [Plus] II Waterproof Boot,” Daniels says. “It has a relatively light feel for a boot, decent ankle coverage, and a sole that does well on packed dirt and typical East Coast trails.”

Not to mention, these Columbia hiking boots are waterproof with sealed seams and a full-grain leather-and-suede upper. They also come in several color options, men’s and women’s sizes, and wide widths.

Summer hikes mean you need the right apparel to beat the heat. This Columbia shirt is available in both men’s and women’s sizes; provides UPF 40 sun protection; features moisture-wicking, ripstop polyester; and is highly breathable, thanks to a mesh-lined back vent. Two zippered hand pockets are ideal for small essentials, like a compass or sun protection lip balm. And forget fussy collars in the wind; two hook-and-loop tips on the collar keep it secure in the breeze.

5.11 is known for its tactical apparel (think military and law enforcement), so you know it will last through any type of scenario, including hiking. My husband, who is a veteran, is obsessed with the brand’s pants because of their durable material, thoughtful features, and range of motion. In fact, he’s worn his 5.11 pants many times while outdoors doing yard work, walking, and more. The ABR Pro Pants feature multiple pockets, reinforced seat and knee areas, and a utility strap. They’re available in sizes 0 to 20 and come in seven colors.

As someone who loves warm weather, I refuse to let the heat stop me from being outdoors. A nonnegotiable is a good pair of shorts, like these REI Co-Op Trailmade Shorts. They have six pockets and an elastic waistband with a bungee attachment for a comfy fit. We also appreciate the 50-plus UPF and water-repellent material for hours-long sun protection. Once you get home, just toss them in the washing machine and then tumble dry on low. As a plus-size woman, I also appreciate the size variety of these REI shorts (they come in sizes XS to 3X).

There’s a reason Patagonia calls this the “Torrentshell” jacket. The shell is entirely waterproof, and the neck is lined with microfleece, so if you’re stuck in a rain shower while hiking, you’ll stay dry and warm. The hood is adjustable and features a laminated visor, while the snag-free zippers stay protected with storm flaps.

One of the best features of this jacket is that it folds up into its left pocket, which includes a carabiner clip-in loop for easy storage while hiking.

While this Patagonia jacket is a splurge, it’s stylish enough that you’ll find yourself wearing it off-trail. The 100 percent recycled nylon ripstop fabric is lightweight yet keeps you warm and dry in wet conditions. We appreciate this jacket’s many thoughtful features, such as waterproof zippers, an alpine-helmet-compatible hood, pockets, and a zipper cover to prevent chin irritation. It comes in sizes XXS to XL.

If you plan on hiking a short distance, leave your large backpack at home and opt for a small one like the Eddie Bauer Ripstop 8L Sling Pack. It’s lightweight and still roomy enough to carry what you need for a short hike. The padded crossbody strap ensures even weight distribution, making it more comfortable to wear. There’s also plenty of storage, including a zippered pocket on the strap for a phone or wallet and a side mesh pocket with an adjustable elastic cord for a water bottle or other gear.

I’ve been a fan of Teton’s gear for years, and the brand’s Oasis Hydration Backpack is definitely on my radar. The 18-liter backpack (there’s also a 22-liter version) holds a 2-liter hydration “bladder,” or bag, that’s easy to refill when you run out. The adjustable shoulder, chest, and waist straps let you find a comfortable fit, while the reflective trim and accents increase visibility in low-light conditions. Of course, this Teton backpack has plenty of pockets and bungee cords to secure a helmet or jacket while hiking.

However, hikers will want to be mindful of weight when choosing a backpack. As James B. Chen, MD, a fellowship-trained orthopedic surgeon at DISC Sports & Spine Center in California, explains: “Excess weight over time can result in straining your lower back muscles and overloading your knee and hip joints, resulting in joint pain and, over time, possible degeneration.” He adds, “If you’re a recreational hiker, you should try to keep your backpack to roughly 10 percent of your body weight, whereas more advanced hikers can pack up to 20 percent of their body weight.”

I’ll be honest: If I had the time to write a love letter to my Owala water bottles (all five of them), I would. The two-in-one drinking option inspires me to stay hydrated and is super handy: Sip from the straw or take a swig like you would from a regular water bottle.

The FreeSip features a carrying handle that doubles as a lid lock. But because you have to press a button to open the lid, you can still attach the water bottle to a backpack using the carrying handle. My water stays cold for hours; I’ve even added ice the night before bed and woken up to ice-cold water (cubes and all).

In addition to the dual sipping options, Owala FreeSips are known for their fun color combos. Choose from 31 styles and four sizes: 16, 24, 32, or 40 ounces. Kirkland Shave, a certified hiking guide, former park ranger, and program creator and co-owner of Mountain Trek in British Columbia, Canada, advises that “one liter for every two hours of hiking is a good rule of thumb.”

I tested an Uncharted Supply Co. first aid kit years ago and still keep it in my vehicle. I appreciate how compact the First Aid Pro is and how it includes everything you need for minor injuries. This first aid kit features more than bandages, including blister gels, a pressure wrap, a space blanket, an instruction booklet, ibuprofen, burn cream, and more. Plus, the bag is water-resistant and incredibly durable.

These Black Diamond trekking poles feature three adjustable sections, comfortable foam handles, and an adjustable webbing strap. They collapse to an impressively compact 24 inches, so they’re small enough to fit in a backpack.

We love how the La Roche-Posay Anthelios Melt-In Milk Sunscreen feels on our skin so much that it earned our top pick as the best face and body sunscreen we’ve tested. It left our skin feeling dewy and moisturized, not greasy like some other sunscreens we’ve tried. We appreciate how it works for both the face and body — something many sunscreens can’t do. Plus, it’s water-resistant for up to 80 minutes, so if you decide to take a dip in a nearby lake while hiking, you’re good.