How heavy should your pack be for a hike of several days?

FFRandonnée recommends not exceeding 20% of your own body weight, which is around 11 kg for a person weighing 55 kg and 16 kg for a person weighing 80 kg.

Do you need a sleeping bag in a refuge?

For nights in accommodation, FFRandonnée includes a sleeping bag liner or a sheet sleeping bag in its list, and keeps the sleeping bag for self-sufficient trips. Ask each place what it provides, especially in an unstaffed refuge.

How much water should you carry on a GR?

FFRandonnée advises always having 2 to 3 liters on a multi-day hike, locating the water points on the map and taking something to treat the water.

GR gear: the packing list for several days

Q: What size backpack for a GR?

It depends on the length of the trip and how self-sufficient you are. For more than four days, FFRandonnée suggests a pack of around 55 liters; if you sleep in gîtes, a smaller capacity may be enough.

The golden rule: the essentials, nothing more

For a hike lasting several days, FFRandonnée sums it up in one phrase: pack weight is the long-distance hiker's number one enemy. Its first rule is to take only what is essential and to leave at home the things packed “just in case”. A simple method helps you sort: list everything you plan to take, noting the weight of each item. The heaviest items stand out straight away, and with them the possible savings.

What weight should you aim for?

For a multi-day hike, the federation recommends not exceeding 20% of the carrier's body weight. In practice, that means around 11 kg for a person weighing 55 kg and 16 kg for a person weighing 80 kg. For a simple day walk, this weight is already excessive. A pack that is too heavy increases the risk of falls and sprains, and puts lasting strain on the tendons, cartilage and back.

Before you set off, train in real conditions: FFRandonnée advises testing your pack loaded with at least 8 kg on training walks.

Choosing and adjusting your backpack

The capacity of the pack should match the length of the trip and how self-sufficient you will be. For more than four days, FFRandonnée suggests a pack of around 55 liters. Beware of large capacities: a roomier pack tempts you to fill it more. Try the model on in a shop so that it suits your build, then adjust the shoulder straps carefully. Most of the weight should rest on the hips, with only a small part on the shoulders.

The gear list

The list below is based on FFRandonnée's recommendations. It is built in three levels: the basics for any hike, the additions for several days staying in accommodation, then the gear for self-sufficiency.

The basics, for any outing

Sunglasses, sunscreen and a cap or hat.
Waterproof jacket and fleece.
Water (at least 1.5 liters for a day) and trail snacks.
Space blanket, whistle and first-aid kit.
Topoguide or route description, 1:25,000 map and compass.
Charged phone and headlamp.
Folding knife, toilet paper, trash bag, spare laces.
Walking poles, if you are used to them.

In addition, for several days in gîtes or refuges

Spare clothes and underwear.
Light sandals for the evening.
Rain pants or a poncho.
Sleeping bag liner or sheet sleeping bag for dormitory bedding.
Hat and gloves, even in summer in the mountains.
Toiletry kit cut down to the bare minimum.
Spare batteries or power bank, and food for several days.

In addition, for complete self-sufficiency

Tent, sleeping bag and sleeping mat.
Stove, fuel, lighter or matches protected from damp.
Cooking pot, sponge and tea towel.
Provisions, strong string, a few trash bags.
Water purification tablets.

Clothing: the rule of three

For clothing, FFRandonnée passes on an easy-to-remember rule: three sets of underwear, three pairs of socks, three T-shirts and three layers for the upper body, including a good fleece. Add a pair of shorts, a pair of pants, a waterproof jacket and a hat or cap. The layering principle lets you adapt to changes in temperature over the day without multiplying items.

As for footwear, the federation points out that high-cut boots give better support to the ankle and tendons on difficult terrain. Whatever model you choose, never set off in new boots or shoes: break them in on several walks before the trip.

Water and food

Always carry 2 to 3 liters of water, locate the water points on the map and take something to treat water collected along the way. For food, FFRandonnée advises not carrying more than five days of freeze-dried rations and locating grocery shops in advance where you can stock up. On a GR dotted with villages, there is no need to set off with the whole week on your back.

Packing your backpack well

A well-packed backpack is more comfortable to carry and needs less rummaging. The principles to remember:

At the bottom: the sleeping bag and spare clothes, which you rarely need while walking.
Against your back: heavy items, to keep the center of gravity close to your body. Make sure the stove or cooking pot does not dig into your back.
Within reach: water bottle, snacks, hat, sunscreen, topoguide and map.
At the top: rain gear.
Protected: documents and money in a waterproof pouch, clothes grouped in bags.

Against damp, a waterproof cover or a large, strong trash bag of 80 to 100 liters, slipped inside the backpack as a liner, protects the contents effectively. Finally, if the backpack will not close, do not add straps: rethink what is in it instead.