Camping Gear
How to Choose a Backpack for Hiking and Backpacking
Learn how to choose a backpack for hiking and backpacking: pack volume by trip length, frame types, fit tips, and what features actually matter for beginners.
The short answer: match the pack's volume (in liters) to your trip length, then get a fit that works for your torso, not your height. Everything else is secondary.
If you are heading out for a day hike, a 20- to 30-liter pack carries everything you need. For an overnight or weekend trip, move into the 40- to 55-liter range. A full week in the backcountry typically calls for 60 to 75 liters. The rest of this guide explains what drives those numbers and how to pick a pack you will actually want to carry.
Pack Volume by Trip Length
Volume is measured in liters and tells you how much gear the bag can hold. The table below gives practical starting ranges. Staying near the lower end of a range usually forces better packing habits and keeps your load lighter.
| Trip type | Volume range |
|---|---|
| Day hike | 15 to 30 L |
| Overnight (1 night) | 30 to 45 L |
| Weekend (2 to 3 nights) | 45 to 60 L |
| Multi-day (4 to 7 nights) | 60 to 75 L |
| Extended expedition | 70 L and up |
A common beginner mistake is buying the biggest pack available. More volume encourages you to fill it, which adds weight and turns a pleasant trail into a slog. Start with the smallest size that fits your actual trip length.
Pair your backpack selection with a look at what gear you actually need to carry. Our guide to essential camping gear for beginners and what to skip can help you trim the list before you size the pack.
Fit: Torso Length Matters More Than Height
Backpacks are sized by torso length, not by your overall height. Two people who are both six feet tall can have very different torso lengths and need different pack sizes.
To measure your torso, stand up straight and find the C7 vertebra, the bony bump at the base of your neck. Measure down your spine to a point level with the top of your hip bones. That number is your torso length, and most manufacturers publish a sizing chart that maps it to small, medium, or large.
Hip belt fit is equally important. The padded section of the hip belt should sit centered on your hip bones, not on your lower back. Roughly 80 percent of the pack's weight transfers through the hip belt when it is fitted correctly, which takes the strain off your shoulders on long carries.
Many outdoor retailers will let you load a pack with weight bags and walk around the store. Take them up on it. A pack that feels fine empty can feel wrong after a few miles.
Frame Types: Internal vs. External vs. Frameless
Most hiking backpacks today use one of three frame designs.
Internal frame packs have a built-in frame that sits inside the bag against your back. They keep the load close to your body, which improves balance on uneven terrain. This is the standard choice for most hikers and the design you will find in the majority of hiking backpack buying guides aimed at beginners.
External frame packs have a visible metal or aluminum frame with the bag attached to it. They carry very heavy loads well and allow more airflow on your back, but they can feel awkward on narrow or rocky trails. External frames are less common for recreational hiking than they were decades ago.
Frameless packs have no frame at all. They are extremely light and popular with experienced ultralight hikers. Without a frame, the pack relies on tightly rolled gear inside the bag to provide structure. For a beginner carrying a typical load, frameless packs are uncomfortable and difficult to manage.
For most people new to backpacking, an internal-frame pack in the appropriate volume range is the right call.
Key Features to Look For
Beyond volume and frame type, a few features make a meaningful difference on trail.
Hip belt pockets. Small zippered pockets on the hip belt keep your snacks, lip balm, and phone accessible without stopping to open the main body of the pack. Not all packs include them, but they are worth seeking out.
Load lifter straps. These are the short straps that connect the top of the shoulder harness to the pack body. Tightening them angles the top of the pack toward your head and dramatically improves how stable the load feels. A pack without load lifters usually indicates a budget construction.
Hydration sleeve or water bottle pockets. A dedicated sleeve inside the pack holds a water reservoir so the hose routes out front. Side pockets that fit standard water bottles are equally practical. Look for at least one of these options.
Access points. A top-loading pack with a lid is the traditional design and very durable. Panel-loading packs open like a suitcase and make it easier to dig out something at the bottom. Some packs offer both a top and a bottom compartment so your sleeping bag stays separate.
Rain cover. Many packs come with a built-in rain cover tucked in a pocket. If yours does not include one, buy a separate cover sized for your pack. Waterproof dry bags inside the pack are a useful backup, but a cover keeps everything dry from the outside in.
If you are also evaluating shelters and sleep systems, see our breakdowns on how to choose a tent for camping and sleeping bags explained for the same beginner-focused approach.
How to Fit and Load a Pack Correctly
Buying a correctly sized pack is only half the job. Loading it poorly makes even a good pack miserable to carry.
Place heavy items (food, water, cook kit) close to your back and centered between your shoulder blades and hip belt. Medium-weight gear goes around the heavy core. Light items like a sleeping bag and clothing fill the bottom and outer pockets. Anything you may need quickly, like a rain jacket or snacks, goes in the top lid or an outer pocket.
To put on a loaded pack, loosen all straps first, slip into the shoulder straps, and fasten the hip belt. Tighten the hip belt until it sits firmly on your hip bones. Then snug the shoulder straps until the pack rests against your back without gaps. Tighten the load lifter straps so they angle upward at roughly 45 degrees. Finally, clip and adjust the sternum strap across your chest at a comfortable height. Walk for a minute and readjust anything that feels off.
A well-loaded pack in the right size should feel like the weight is resting on your hips, not hanging from your shoulders.
Leave No Trace and Pack Weight
Pack choice connects to Leave No Trace principles in a practical way. A lighter, well-organized pack means you can stay on trail more easily, rest on durable surfaces instead of vegetation, and move out of weather faster. Oversized or overloaded packs slow you down and can push you toward shortcuts that damage fragile trail edges.
The best backpack for hiking is one you can carry comfortably for the full planned distance, not just the first mile.
Frequently Asked Questions
What size backpack do I need for a 3-day hiking trip?
A 45- to 55-liter pack covers most people for a 2- to 3-night trip. The exact volume depends on your gear setup. Lighter sleepers and people using compact gear can often manage at the low end of that range.
How important is pack weight compared to pack volume?
Both matter. A heavy empty pack adds to your total load before you put anything inside. Look at the manufacturer's listed pack weight when comparing options. For most beginners, a pack in the 3- to 5-pound range for a 50- to 65-liter size is reasonable. Ultralight packs cost more; prioritize good fit over minimal weight at the start.
Can I use a school backpack or regular daypack for hiking?
For short day hikes on easy terrain, a regular daypack works fine if it has padded shoulder straps and fits comfortably. For anything longer or on rugged trails, a purpose-built hiking pack with a hip belt is significantly more comfortable and safer because it distributes weight properly.
Do I need to try on a backpack in person, or can I buy online?
Trying on a loaded pack in a store is the most reliable way to check fit, especially for a first purchase. If you buy online, make sure the retailer has a good return policy so you can exchange sizes if the torso length is off. Many manufacturers publish detailed measuring guides that reduce sizing errors when ordering remotely.
How do I know if my pack fits well enough for a multi-day trip?
Walk around loaded with the pack for at least 15 to 20 minutes before committing. Red flags include shoulder straps digging in, the hip belt riding off your hips, numbness in your hands, or noticeable back pain after a short distance. A small discomfort that is easily adjusted is normal; anything sharp or structural is a fit problem.