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Published: 1/26/2026🚶 Trekking|💡 Tips
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How to choose a hiking backpack?
At the very beginning, even before the purchase, it would be appropriate to ask yourself what you will need the backpack with mesh back for - in other words, when and how do you intend to use it. Here are also some questions that you should ask yourself: Do you enjoy walking in the woods? Day trips out of town? Or maybe you are one of those who are always up for a challenging trek?
Table of contents:
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🏕 The choice of backpack depends on activity type: short walks, multi-day hikes or demanding treks.
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🎒 Capacity should be adapted to the length of the trip: from 20–35 litres for day trips to 55–90 litres for long mountain adventures.
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✅ Key features of the backpacks include hip and sternum straps, shoulder straps with spacer mesh, a rain cover and reflective elements for safety.
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🔎 Comfortable backpack fit, particularly proper hip belt positioning, has a huge impact on comfort and weight distribution.
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🛍 When buying, focus on comfort, check reviews and test the backpack before hitting the trail.
In short:
Nowadays, the differences between various backpack types are sometimes tiny. Preferably, each of us would rather have a versatile backpack suitable for everything. Below you will find a breakdown of the types and kinds of backpacks so that you will be able to specify more precisely which mountain backpack will be the best for your activity.
If you’re planning:
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to take with you only water, food, a map or other small items - a backpack of 20 to 35 litres should suffice.
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a trip out of town that requires bringing a fair amount of clothes or a sleeping bag - a backpack of 40 to 50 litres should be adequate.
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a wild and physically demanding expedition into challenging environments - choose a backpack with a capacity ranging between 55 and 80 litres (or larger, depending on your plans).
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£26.99
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Learn about the different types of backpacks
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Urban backpacks - Typical backpacks worn on everyday occasions to school or university. They should be durable and feature a functional design. You can use it to carry your laptop, books/documents and other essentials. They are great for day trips or out-of-town adventures.
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Trekking backpacks - their capacity varies between 35 and 55 litres. Designed for trips out of town that last several days, where you need to be self-sufficient, carry a fair amount of clothes, food or a first aid kit.
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Hiking backpacks - used mainly during long expeditions or adventures in high mountain parts. In this case, we take a tent, a sleeping bag, a thermos, plenty of medication and other essentials, i.e. plenty of food and clothes for virtually every season. Their capacity ranges between 55-90 litres.
The most important elements of an urban backpack
Compression straps
Compression straps - except for a few styles that come with a simple frame, most 4F backpacks have compression straps. They allow to both reduce the capacity when the backpack is not fully packed and come in handy when it’s filled to the brim. Use them to prevent zippers from breaking.
Sternum strap
Sternum strap - keeps the backpack stable during walking and while twisting the body. It will work well for everyday use, as well as on trips, regardless of the weight of the backpack itself.
Shoulder straps
Shoulder straps - shaped shoulder straps with sewn-in spacer mesh on shoulder side ensure that wearing a backpack is comfortable and safe. The spacer mesh reduces sweating and ensures optimal air circulation.
Organiser
Organiser - allows the segmentation of smaller contents thanks to numerous Velcro or snap fasteners, pen holders or detachable snap-hook for keys.
DWR treatment
It slows down the absorption of moisture, allowing you to choose a backpack even in challenging weather.
Key elements of a trekking and hiking backpack
Compression straps
Compression straps - all models of specialised backpacks available in the 4F collection come with compression straps. They reduce backpack size when it is not completely full.
Hip belt
Hip belt - a properly padded and shaped hip belt moves the load from the shoulders to the hips.
Sternum strap
Sternum strap - keeps the backpack stable during walking and while twisting the body.
Shoulder straps
Shoulder straps - shaped shoulder straps with sewn-in spacer mesh on shoulder side ensure that wearing a backpack is comfortable and safe. The spacer mesh reduces sweating and ensures optimal air circulation.
Pockets
They make it easier to organise and keep all the smaller essentials always at hand. If you are planning a long, demanding hike, look out for extra pockets, e.g. for a helmet.
Straps, gear loops, extra accessories
All trekking backpacks have various types of loops for additional equipment, such as poles, and some of them also have extra accessories attached, such as a whistle for emergencies. A place for a hydration bladder is also a good option.
Adjustable main flap
As the flap is mounted on straps, its height can be adjusted. It makes it possible to evenly cinch/compress your packed backpack.
Rain cover
It will come in handy if you get caught in the rain while hiking. The cover will protect the entire backpack from getting wet.
Reflective elements
Is your adventure likely to last until it's dark or when the visibility is limited? It's recommended to stay visible on the trail and choose a backpack with reflective elements.
Backpack size
When choosing the size of your backpack, consider mainly the amount of things you have to pack. A backpack that is too big will simply get in your way. Why? Oftentimes it can catch on protruding branches or rocks, thus reducing your safety.
Remember that the backpack should have an ergonomic, compact design. It also can't be too tall so that it doesn't obscure your view every time you turn back your head. Comfort and usability are fundamental.
Backpack fit
Proper adjustment and customisation of the backpack are essential. Your backpack has to be comfortable and help you transport the luggage instead of getting in your way. Contrary to appearances, we do not carry a backpack on our backs only. In fact, the weight we carry engages almost our entire body (nearly 70%!).
Therefore, the load-bearing system goes way beyond the two straps we throw over our shoulders. The hip belt and sternum belt are no less important. Let's take a closer look at them.
Hip belt
The position of the hip belt should also be considered while fitting the backpack to the body. It should absolutely fall at the level of... our hips. Neither above nor below. The belt should be relatively wide (the bigger the backpack, the more massive the belt) and when fastened, it should fit snugly around the hips. It should be reinforced on the outside, but on the inside it should be finished with soft padding that protects against excessive chafing in the hip area.
Sternum strap
Its aim is to stabilise shoulder straps. It’s also responsible for a more even distribution of weight on the chest. Although it is a fairly standard element of a backpack, it does a great job removing the weight from your shoulders. It cannot put too much pressure on the chest or restrict your movements. Once you put the backpack on...
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Load the backpack according to your needs (about 5-10 kg when it comes to a trekking backpack, 10-20 kg when you have a hiking backpack).
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Fasten and tighten the hip belt.
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Adjust shoulder straps without over-tightening them.
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Fasten the sternum strap (female hikers should place it above the breasts)
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Give it a try before the trip and make sure to do some extensive movements. If you feel comfortable and there's nothing bothering you - most likely you have chosen a good model.
Now you know which backpack will suit your needs and expectations best. During the purchase, check reviews on messaging boards or simply rely on the opinion of your friends or family members. Just remember to exercise caution while reading these reviews. COMFORT should be the most important feature of a backpack - and that’s what should always guide you!
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FAQ - Frequently asked questions. How to choose a backpack for trekking?
1. How to choose the capacity of a trekking backpack depending on the expedition length?
2. What is the difference between a trekking backpack and a hiking backpack?
3. Which backpack volume is best for 3 days in the mountains?
4F Editorial Team
The 4F editorial team is a group of experts who live and breathe sports and value an active lifestyle. Drawing on the experience of the 4F brand, we show that exercise is a source of energy, balance, and well-being. We provide reliable training advice, follow trends in sports fashion, and support our readers in discovering their motivation to take action.
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