A Beginner's Guide to Hiking: 7 Common Mistakes to Avoid

A Beginner's Guide to Hiking: 7 Common Mistakes to Avoid

Hiking is one of the best ways to reconnect with nature, reduce stress, and get moving — but if you’re new to the trail, it’s easy to make a few rookie mistakes that can turn a fun day into a miserable (or dangerous) one.

At Hike This Supply, we’re hikers first — we just happen to sell gear on the side. We’ve forgotten socks, taken wrong turns, and yes, even mistook poison oak for a beautiful vine (don’t ask). Trust us: one tiny mistake can turn a peaceful hike into a slow-motion disaster movie. So instead of learning the hard way (like we did), here’s your guide to skipping the rookie errors and hitting the trail like a pro — or at least like someone who packed snacks.

1. Wearing the Wrong Shoes

Wearing your old gym sneakers on a rocky trail? That’s a fast track to rolled ankles, shredded heels, and wondering why you didn’t just stay home and watch hiking videos on YouTube.

When it comes to hiking footwear, your #1 goal is to walk off the trail under your own power — not limping, not barefoot, and definitely not bleeding. Blisters, cuts, and wet, raw feet can turn your dream hike into a slow, painful march of regret.

 

Break Them In First

Before committing to a long trail, break in your shoes. Walk around the block, chase your dog, do grocery store laps — whatever it takes. If they blister you on mile one, imagine mile ten. Not fun.

  • Shoe Style: It’s Personal

Some hikers swear by feather-light trail runners. Me? I prefer something that makes me feel planted — like I’m part of the terrain. I’ve worn shoes that feel like floating on marshmallows, and while comfy, I couldn’t feel the ground beneath me. On the flip side, boots that feel like cinder blocks will make you hate every uphill step. Try a few styles and trust your feet.

  • Ankle Support: Love It or Leave It

Should you get ankle support? Honestly, it depends. Personally, I skip it — high-tops give me shin splints. But many hikers swear by it for rocky trails or heavy packs. Your ankles, your call.

  • Waterproof? Yes, Please

If you’re hiking anywhere with rain, snow, or surprise puddles (hello Costa Rica in summer), waterproof shoes are a lifesaver. I once hiked with soaked shoes so long my feet felt like boiled lasagna. Not my finest trail moment. Look for Gore-Tex or similar tech if wet conditions are on the forecast.

  • Don’t Forget the Socks/Gaiters

Pro tip: Grab Gaiters. It can keep out dirt and pebbles. Also, pair your footwear with wool socks . They wick moisture, resist blisters, and dry fast — unlike those cotton ones you got in a six-pack.Also try waterproof socks in wet conditions.

Bottom line: Invest in trail runners or hiking boots with proper grip, comfortable fit, and waterproofing if needed. The goal is to not crawl back to the trailhead.

 

2. Overpacking (or Underpacking)

New hikers tend to go one of two ways: either they bring way too much and end up hauling a 60-pound regret backpack, or they bring nothing but vibes and hope. Neither is ideal.

2Pcs Ultralight Trekking Poles Walking Sticks Hiking Canes Folding Aluminum Walking Pole Nodic Walking Sticks

 

Here’s what you actually need on a short-to-long hike — plus some personal trail-tested tips:

  • Water: Plan Smart, Not Heavy

You’ve probably heard the old rule: pack one liter of water for every two hours of hiking. That’s decent advice for a cool coastal walk—but in California’s desert canyons or high-elevation peaks, it can be dangerously misleading.

I’ve learned this lesson on trails from jungles to forests, but the toughest was on a blistering, sun-baked hike where I underestimated my water by “just a little.” In that heat, a little turned into a full-blown emergency. You can survive days without food, but without water, your body can start shutting down in mere hours—especially in extreme conditions.

Hydration needs vary wildly. I’ve had friends who barely sip water, and others who drain their bottles twice as fast. On my 21.8-mile hike up San Gorgonio Peak, I polished off 5 liters. My hiking partner? Only 3. The difference wasn’t fitness—it was how our bodies responded to the climb, heat, and altitude.

The takeaway: before tackling a demanding trail, learn your body’s water needs, not just the “standard” rule.

Also, before every hike, I ask myself a critical question: Where will my water come from after my bottles are empty?

The answer dictates the plan.

  • The Cache Strategy: For a long, waterless route like my 18-mile ascent of San Jacinto, the answer was a pre-planned water cache I stashed at a key waypoint. It saved me from carrying a back-breaking 6 liters of water.

  • The Live-Source Strategy: For a through-hike like the Grand Canyon Rim-to-Rim, the plan relied on mapped-out spigots and seasonal streams. My water filter wasn't a "just-in-case" item; it was a primary tool. Drinking untreated water is a great way to learn what a gastrointestinal emergency feels like, and I don't recommend the lesson.

I'm obsessive about this because I've felt the first signs of heat exhaustion after a miscalculation. Dehydration is no joke. Your goal is to get off the trail safely, and that is directly tied to your water strategy.

We carry ultralight, trail-tested water filters in our Hydration Collection.

  • Map or Offline GPS: Don’t Count on Your Phone

What if your phone dies? What if you lose signal? What if Bigfoot eats your reception?

I carry a Garmin inReach Mini 2 for satellite tracking—my husband can literally follow my every step. I also keep the Life360 app running and enable satellite coverage on my phone, just in case.

The goal is simple: always know how to get back. Carry a paper map or a GPS backup—no excuses.


One key thing to remember: when a sign (or AllTrails) says “wilderness,” it means untouched land with no human infrastructure as outlined in the 1964 Wilderness Act. Your toilet? The bushes. Your water source? Whatever you planned for, or the stream you find. No hotels. No creature comforts. And absolutely no leaving your gear or trash behind—pack it in, pack it out.

  • Snacks: Fuel Like You Mean It

Snacks aren’t just trail treats—they’re fuel that keeps you moving mile after mile. On long hikes, you’re burning serious calories, and you need steady energy, not sugar spikes followed by crashes.

For big point-to-point hikes, I sometimes stash snacks ahead of time and mark their locations with GPS waypoints—right alongside my water drops. I also pack enough food for two days, even if I plan to finish in one. Delays happen: weather turns, injuries occur, or you take a wrong turn.

But know your area before stashing food. In the desert, it might be fine. In bear country, not so much. Bears have an incredible sense of smell, and a bear canister is generally more reliable than a bear bag for keeping your food safe.

 

I stick to real, trail-tested fuel:

  • Dried fruits
  • Roasted sweet potatoes
  • Nuts and seeds
  • Honey sticks or nut butter packs
  • Peanut butter and jelly sandwich

And I don’t mess around with electrolytes. I take them every 2–3 hours, especially on hot or strenuous hikes. If I wait too long, I start feeling it — cramps in my toes, calves, and eventually my legs. That’s my body saying, “Hey! Refill the tank.”

Planning a long hike (20+ miles)?

 Start fueling before you even lace up your boots.
Begin hydrating at least 3 days in advance — not just sipping water, but making it a priority. Your body needs time to fully absorb and retain fluids.
Also, eat plenty of complex carbs the day before: oats, rice, pasta, sweet potatoes. You’re loading up your energy stores (glycogen), which your body will burn on the trail. 

You don’t need to go that hard for a 5-mile local trail. But for long treks, especially in tough or remote terrain, this kind of prep can make the difference between finishing strong — or not finishing at all.

  • Layers: Weather’s Gonna Weather

Layers: How to Dress for Unpredictable Weather

On the trail, the weather can turn on you in seconds. Having the right layers isn't just about comfort; it's a critical safety measure. Here’s your checklist:

  1. Pack a Rain Shell. Always. A lightweight, waterproof jacket or poncho is non-negotiable, even on a sunny day. It blocks wind, which can be just as dangerous as rain, and keeps your other layers from getting soaked, which can lead to hypothermia. I prefer a poncho for its ultralight weight and coverage, but a good jacket works too.

  2. Bring an Insulating Layer. When you stop moving, your body temperature drops fast. A fleece or puffy jacket traps your body heat, keeping you warm during breaks or if the temperature suddenly plummets at higher elevations. Remember: cotton gets wet and stays wet, chilling you to the bone. Stick to wool or synthetic fabrics.

  3. Don't Forget Extra Socks. This is the pro move that saves hikes. Wet feet lead to blisters and misery. A dry pair of wool socks halfway through a long day can feel like a miracle. It’s the best ounce you can carry in your pack.

Better to have it and not need it, than need it and not have it.


  • First Aid: Yes, Baby Butt Cream Is in My Kit

I always carry a well-stocked first aid kit, and without fail, someone on my team ends up borrowing from it — blister care, bug bites, mystery rashes, you name it.

Here’s what I keep in mine, and what I recommend for anyone doing serious trail miles:

For Skin, Chafing, and Blisters

  • Zinc-based diaper cream – Yep, it’s not just for babies. It’s amazing for chafing and rash prevention.
  • Moleskin or Leukotape / KT tape – Leukotape is tougher and lasts longer, especially if you're sweaty or on uneven terrain.
  • Duct tape – The MacGyver of first aid. I’ve used it on blisters, busted gear, torn hydration bladders, and even a broken shoe.

For Pain, Allergies, and GI Emergencies

  • Ibuprofen (anti-inflammatory) + Acetaminophen (pain & fever relief) – I carry both because sometimes you need one, sometimes both.
  • Antihistamines (like Benadryl) – For allergic reactions, bug bites, or surprise plant encounters.
  • Anti-diarrheal (like Imodium) – Because stomach issues mid-hike are a whole new level of suffering.
  • Electrolyte tablets – To prevent cramping and dehydration, especially on hot or long hikes.

For Wound Care

  • Alcohol wipes or antiseptic towelettes – Clean it before you cover it.
  • Antibiotic ointment (like Neosporin) – Speeds healing, reduces infection risk.
  • Band-aids – Various sizes, waterproof if possible.
  • Nitrile gloves (1 pair) – For treating others safely or messy cleanup.

Tools That Save the Day

  • Tweezers + mini scissors or nail clippers – For splinters, cactus spines, trimming tape, or removing ticks.
  • Small mirror – For checking your face, eyes, or back if you’re solo. I also use as a saftey kit in case I need to signal for help.

Pro Tip:
Keep everything in a zippered pouch or sectioned dry bag. That way, it stays organized, dry, and easy to grab when things go sideways — because digging through your pack during an emergency is the last thing you want to do.

  • Sun Protection: Block It All

Your skin and eyes need protection:

  • A good hat
  • UV-blocking long-sleeve shirt
  • UV sunglasses (yes, your eyeballs can get sunburned — ask me how I know)
  • Sunscreen and lip balm with SPF

You’ll thank yourself later when you’re not glowing like a lobster in every trip photo.

Trail Tip: Stay Hydrated

Drink water consistently. Take electrolytes if you're sweating heavily. If you’re hiking hard and not peeing much — that's your sign to hydrate smarter.


3. Not Checking the Trail Conditions

That’s a common mistake — and one I’ve almost made myself.

Always check trail conditions and weather before heading out. Apps like AllTrails, Gaia GPS, or local park websites are lifesavers when it comes to closures, muddy terrain, and high river crossings.

When I planned my solo Rim-to-Rim hike across the Grand Canyon, I had everything mapped out. I even made a beautiful custom wooden sign marking my route: North Kaibab Trailhead to Bright Angel Trailhead. It cost me over $100 and I was so excited to use it.

But just three days before the hike, my husband, who always double-checks trail details to keep me safe on solo adventures, looked online and saw the bridge that connects the Bright Angel Trail was closed from the Phantom Ranch entrance. 

That meant I had to completely re-route my entire plan. Instead of exiting via Bright Angel, I now had to take South Kaibab Trail — a shorter but much steeper trail with no shade or water access. I had to:

  • Pivot my route entirely
  • Buy a new water filter last-minute
  • Rethink my hydration and pacing strategy

If he hadn’t checked the trail conditions, it could’ve turned into something serious fast. Even when he’s not physically with me, he’s always looking out for me. He takes the time to research, plan, and make sure I’m safe out there, because he knows how much these hikes mean to me. It’s one of those quiet, steady ways he shows his love, and I never take it for granted.

Pro tip: Always screenshot your trail map or take a paper map before you lose service. Cell signal can disappear the moment you hit the trailhead.

 

4. Ignoring the Weather

In the backcountry, conditions can turn on you in minutes. Even on a sunny day, higher elevations can get cold, windy, or foggy without warning. Always pack a light rain jacket or poncho. Also, insulate in layers (especially for early mornings or late afternoons).


But cold isn’t the only danger, heat can be just as serious.

I learned this firsthand on the El Capitan Trail in San Diego. It’s over 10 miles long, has more than 3,000 feet of elevation gain, and offers no shade, no wind, and no mercy in the summer. The forecast called for 94°F, but my friend and I planned to go anyway, as part of heat-acclimation training for a remote hike we had coming up. The plan was to hydrate for days beforehand and start early.

Unfortunately, she ignored both. She pushed for a later start, and skipped the pre-hydration. A few miles in, she started showing signs of heat exhaustion.

My husband, who tracks my location via Garmin satellite, saw the situation and called the park ranger. The ranger couldn’t reach us where we were, so we walked a mile to meet him. By then, I had run out of water from being on the trail longer than planned. The ranger handed me extra water so I could finish my training, and drove my friend out on an ATV to safety.

The lesson? Don’t ignore the weather.
Extreme heat and poor planning can turn a training hike into a rescue situation in a matter of hours. It puts you at risk and your teammate.

5. Not Telling Anyone Your Plan

When I hiked the Grand Canyon Rim-to-Rim, I was never truly alone. A group chat of friends buzzed with updates I sent from my Garmin satellite device, while my husband tracked my progress from the road using a Starlink to bridge the gaps in cell service.

For me, this is the real secret of solo hiking—it’s not about disconnecting from people, but about finding creative ways to bring them along on the journey. Sharing photos and trail updates keeps everyone safer and turns a solitary adventure into a shared experience.

Whether you're crossing a canyon or exploring a local park, a solid communication plan is your lifeline.

My Go-To Safety Checklist:

  • The Plan: Always give someone your route, start time, and when you’ll be back.
  • Live Tracking: Share a live location link (Garmin, Life360).
  • Satellite Device: Carry a communicator (like a Garmin inReach) for off-grid messaging.
  • Backup Connectivity: Have a plan for no-signal zones (like Starlink for a support car).
  • Waypoint Check-ins: Send a quick "I'm here!" message at key points.
  • Share the View: Sending photos isn't just fun for your crew; it confirms your location and that all is well.
  • Emergency Protocol: Make sure your contact knows exactly what to do if they don't hear from you.
  • Dashboard Note: A bonus tip is to leave a copy of your plan visible in your car.

6.  Starting Too Late (a.k.a. Racing the Sunset)

It’s the classic rookie trap: you hit snooze one too many times, the morning gets away from you, and suddenly you’re at the trailhead at 2 PM for a what you think is a three-hour hike. The problem? The trail runs on the sun's schedule, not yours. Starting late is one of the easiest ways to turn a beautiful day into a stressful, high-risk race against time.

I learned this lesson on a trail I thought I knew well in the mountains east of San Diego. My friend and I underestimated the elevation gain, focusing only on the mileage. As the sun began to dip below the ridge, that beautiful golden-hour glow turned into a ticking clock. The temperature dropped instantly, our shadows grew long and distorted, and every rock and root on the now-unfamiliar path became a trip hazard. We made it back, but the last mile was a tense, fumbling march in the dark, our fun adventure replaced by the single-minded goal of just getting back to the car.

Hiking in the dark isn’t just inconvenient; it’s disorienting and dangerous. Don't learn this the hard way.

How to Beat the Clock:

  • Do the Trail Math: Before you go, calculate your estimated hiking time. A good rule of thumb is to allow 30 minutes for every mile, plus an additional 30 minutes for every 1,000 feet of elevation gain. A 4-mile hike with 2,000 feet of gain isn't a 2-hour stroll; it's closer to a 3-hour effort, not including breaks. Always add a buffer.

  • Know the Sunset Time: Check the sunset time for your specific location before you leave home. Your goal should be to finish your hike and be back at your car at least one hour before sunset.

  • Embrace the "Alpine Start": This is a term mountaineers use for starting a climb before sunrise. For a long or strenuous day hike, starting at dawn (or even just after) gives you maximum daylight, cooler temperatures for the initial climb, and a generous safety margin for unexpected delays.

  • Pack for the Dark (Even if You Plan for Daylight): A headlamp isn't optional, it's essential. Relying on your phone is a rookie mistake that will drain your battery and tie up a hand you need for scrambling or holding trekking poles. I believe in the "two is one, one is none" philosophy, which is why I never hike without a backup light. After having a headlamp unexpectedly die on me once, I learned that a tiny, secondary flashlight in your pack is priceless. We actually sourced an ultrabright flashlight for the shop that's smaller than a tube of lip balm but powerful enough to light up the trail  ahead. It's not just a tool; it's peace of mind in your pocket.

Bottom line: The best views are the ones you’re not rushing past in a panic. Respect the daylight, start early, and always, always carry a headlamp. It’s one of the smallest, lightest pieces of gear you can carry, and one of the most important.

🛒 Check out our rechargeable headlamps and compact flashlights.

7. Going Too Hard, Too Fast

We see the epic summit photos on Instagram and think, "I can do that." It’s tempting to skip the "boring" local trails and jump straight to the 10-mile, 3,000-foot beast. But hiking is a sport, and you wouldn't run a marathon without training for a 5k first.

I once took a friend, who is incredibly fit, we're talking CrossFit five days a week, on what I considered a moderate local hike. He shot out of the gate like a cannon, charging up the first steep incline while I held back, using a steady, rhythmic pace. An hour in, he was gassed. His legs were cramping, and every step had become a miserable chore. He learned that day that gym fitness is not the same as trail endurance. The mountain humbles everyone equally.

Don't let your ego write a check your legs can't cash. The goal isn't to conquer the trail; it's to enjoy the journey and finish strong, excited for the next one. 

How to Build Up Smart:

  • Find Your Baseline: Start with a well-trafficked, 2-4 mile trail with moderate elevation (around 500-800 feet). See how you feel during and, just as importantly, the next day. This is your starting point.

  • Follow the 10% Rule: Once you're comfortable, increase your weekly mileage or elevation by no more than 10-15% each week. This lets your muscles, tendons, and lungs adapt without getting overwhelmed or injured.

  • Test Your Gear and Yourself: Use these shorter hikes to dial in your gear. Do your shoes create hot spots after two hours? Does your pack chafe? Better to find out on a 3-mile hike with an easy exit than a 10-mile one in the middle of nowhere.

If I am training for a long strenuous hike and I've increased my miles to where I need to be. I then continue training 3 days hikes and 3 days weight training. 

Better to finish strong and crave more than limp back sore and frustrated.

Final Thoughts

Every hiker has a "that one time..." story. We've shared some of ours here—from soggy feet to misjudging the heat. Not to scare you, but to welcome you into the club. Ultimately, all these lessons boil down to three things: respect the trail, listen to your body, and carry the right gear.

At Hike This Supply, we’re more than just a gear shop; we're fellow hikers who have been there. We've made the mistakes so you don't have to. Now, we want to hear from you.

What's the biggest lesson you've learned on the trail? Share it in the comments below!

Ready to hit the trail?


Explore our  Hiking Essentials Collection to find the perfect gear for your first adventure.

Back to blog