Tips for Staying Comfortable on a Long Day Hike

Tips for Staying Comfortable on a Long Day Hike

Long hikes are one of the best ways to get deep into nature — but they can also be punishing if you’re not set up right. Sore feet, chafing, or a heavy pack can turn an epic adventure into a long, cranky trudge. Whether you're walking 15km or 35km, a few small tweaks to your gear and routine can make a big difference. Here's how we stay comfortable on those big days out.

1. Merino Wool is Your Best Friend

Let’s start with the layers that matter most — the ones closest to your skin. Merino wool is a game-changer. It’s soft, breathable, moisture-wicking, naturally odour-resistant, and it keeps you warm and cool depending on the weather. We wear merino bras, undies, and socks on every long hike — and we’re never going back to cotton.

Bonus tip: individual toe socks (like Injinjis) are brilliant for preventing blisters. They reduce friction between your toes and wick away sweat more effectively than regular socks. I honestly haven’t had one blister on my feet since switching to merino toe-socks (not a paid ad, I just really like them).

2. Wear Boots That Fit (Really Fit)

It doesn’t matter how “good” your boots are if they don’t fit your feet properly. We look for:

• A wide toe box (so your toes can splay out naturally),
  
  
• Plenty of arch support,
  
  
• High enough for ankle support,
  
  
• And room for your feet to swell a little over the course of a long day.

Break your boots in before a big hike — and don’t forget that good socks are just as important as good shoes.

3. Dress Like an Onion (Light Layers Are Key)

It’s tempting to bundle up on cold mornings, but heavy jumpers or bulky jackets will just make you overheat and sweat through your base layers. Go for:

• A light base layer (yep, merino again),
  
  
• A breathable mid-layer for warmth,
  
  
• And a windproof/water-resistant shell if the forecast looks iffy.

That way, you can adjust your layers easily as the day warms up or cools down.

4. Water Resistant Pants 

It took us a while to find brands that we like when it comes to water resistant pants. We looked for:

• Pockets to carry the things that we need to be easily accessible so we’re not pulling our packs off all the time,
  
  
• Zippable vents to provide airflow when we need it,
  
  
• Extra structure or layers over areas that receive the most wear and tear (knees, shins, butts).

5. Pack Smarter, Not Heavier

A properly fitted backpack can be the difference between finishing strong and hobbling back to the car. Aim for:

• A backpack with padded shoulder straps and a hip belt to take pressure off your back,
  
  
• Adjustable harness height so the weight sits where it should,
  
  
• And compression straps to stop things bouncing around.

Keep heavier items close to your spine and pack things in the order you’ll need them. Your lunch shouldn’t be at the bottom under your rain jacket. 

6. Don’t Just Drink Water — Rehydrate Properly

On long hikes, water alone sometimes isn’t enough. You lose salt and other minerals through sweat, and that can leave you feeling sluggish, sore, or headachy. We add electrolytes to our water (homemade or pre-mixed sachets) — especially on hot or high-intensity days.

Keep sipping throughout the day, and don’t wait until you’re thirsty. Hydration is preventative, not reactive.

7. Eat More Than You Think You Need

Snacks aren’t just for fun — they’re fuel. Long hikes burn through your energy reserves fast, so aim for regular small snacks and a decent lunch. We go for:

• Slow-burning carbs (like wraps with nut butter or oats),
  
  
• Protein (trail mix, boiled eggs, jerky),
  
  
• And quick hits of energy (fruit, dried mango, muesli bars).
  

Tip: pack a treat for the halfway point — something you’ll actually look forward to eating. 

8. Prevent Pain Before It Starts

A few more comfort hacks we’ve learned the hard way:

• Anti-chafe balm (apply before the hike if you’re prone to rubbing),
  
  
• Leukotape or blister patches for hot spots on your feet,
  
  
• Trekking poles — not essential for everyone, but great for long descents or uneven terrain,
  
  
• Stretch breaks — take your pack off and give your legs a proper stretch every now and then. Your hips and shoulders will thank you.
  

9. Know When to Slow Down

There’s no gold medal for hiking fast. If your body’s telling you to pause, listen. Sit in the shade, take off your shoes, and eat a salty snack. The goal is to finish the hike tired but happy — not wrecked and wanting to quit hiking altogether.

Final Thoughts

Comfort on a long hike doesn’t come down to one thing — it’s the combination of good gear, smart packing, and paying attention to your body along the way. With the right setup, even the longest day hikes can be enjoyable (and not just in hindsight). And hey, if you’re still feeling sore at the end? That just means it was a good one.