A Female Hiking Guide’s Advice for Women Who Hike
Hiking and backpacking has surged in popularity among women, with each year bringing a higher percentage of women who hike into the backcountry. According to the most recent AT and PCT surveys, nearly half of all long distance thru hikers in the 2024 graduating class identified as women.
Many important figures in the hiking and backpacking community are also women: some of the earliest pioneers of the sport, Mildred Norman and Emma “Grandma” Gatewood, were women. The current record-holder for the Appalachian Trail’s Fastest Known Time is a woman named Tara Dower, completing the 2,197 mile trail in only 40 days, 18 hours, and 6 minutes.
Despite the prominence and success of so many women who hike, navigating the sport as a solo woman can still be a daunting and challenging process. How do you find hiking partners who share your goals and to whom you can relate? What kind of gear do you need? How do you stay safe and build confidence in the backcountry? What do you do about periods?!
This article aims to be a comprehensive resource for women, whether you’re preparing to embark on your first day hike, daydreaming about a multi-day backcountry trek, or just looking to be inspired by other incredible ladies. From essential gear and educational resources to women-only hiking groups and inspiring stories of female trailblazers, we’ll cover everything you need to know to feel prepared and confident next time you’re on trial!
Get Inspired
One my favorite things about being a woman who hikes is belonging to an incredible community of dedicated, tough, and empowered women. The stories of other female trailblazers can teach important lessons, boost your confidence, and remind you that everyone belongs on the trail.
When I need a little extra motivation, these are some of my personal go-tos:
Books
- “Grandma Gatewood’s Walk: The Inspiring Story of the Woman Who Saved the Appalachian Trail” by Ben Montgomery – A story about Emma Gatewood, the 67-year-old grandmother who solo-hiked (in Keds!) the Appalachian Trail and reinvigorated the country’s love of the outdoors.
- “Thirst: 2600 Miles to Home” by Heather Anderson – An intense retelling of Heather’s transformation from a self-proclaimed unathletic child to the record setter for Fastest Known Time of the Pacific Crest Trail.
- “Wild” by Cheryl Strayed – A thoughtful memoir about self-discovery on the Pacific Crest Trail.
Videos and Documentaries
- “The Hutmaster” (2020) A short documentary about the Croo, the team of primarily women and girls who work in and care for the Appalachian Mountain Club’s White Mountain Hut systems.
- “Finding Traction” (2015) The story of ulta-marathoner Nikki Kimball as she works to achieve the Fastest Known Time on Vermont’s Long Trail, the oldest thru-hike in the United States.
- “Wild” (2014) The feature film adaptation of Cheryl Strayd’s book!
Blogs and Women to Follow
- Jennifer Pharr Davis – Previous Appalachian Trail record-holder and National Geographic’s 2012 Adventurer of the Year, Davis has authored countless guidebooks, memoirs, and an online blog titled The Trailblazer.
- Tara Dower – Current record holder for the Appalachian Trail, the Colorado Trail, the Mountains-to-Sea trail, and many more, as well as taking home first place in several Ultra-Marathons. She vlogs her adventures, training videos, and general backpacking tips on her youtube account.
- Elyse “Chardonnay” Walker – The first black woman to “Triple Crown,” i.e. complete all three of the major U.S. national scenic trails, the Appalachian Trail, the Pacific Crest Trail, and the Continental Divide Trail. Follow her blog here!
Find Community
Finding the right trail buddy or hiking group will make your time on trail safer and more fun, while building relationships with other women who hike can help keep you engaged, motivated, and excited about your time spent outdoors! Here are a few ways to connect with other women who hike and love the trail:
Join a local hiking group
Most towns and cities have hiking clubs that host beginner group hikes and meet-ups. Check with your local outdoor gear shops, your city’s parks and outdoors website, or check out the American Hiking Society or Trail Dames’ list of chapters to find one near you!
Take Advantage of Social Media
The rise of the social media era has brought with it a wealth of online resources for women who hike. There is a Facebook group for every location, demographic, and hiking style, from the national groups “Women Who Hike,” “Girls Who Hike,” and “Women over 40 Who Hike and Backpack,” to local groups for any state or city you might live in. These groups are excellent places to ask for advice, find local trails, and organize meet-ups with like-minded ladies!
Try a women’s aDVENTURE tour
For new backpackers, a guided trek can be a great way to gain experience on trail, meet other female hikers, and experience a new and beautiful landscape! Wildland Trekking offers women’s hiking trips all over the country, from Yosemite, to the Great Smoky Mountains, to Moab and Death Valley. Check out this blog post on how to choose the right trip for you!
Get Prepared
When I talk to other women about my experiences solo backpacking, the questions I hear most are these: How do you stay safe on trail, and what do you do about your period?
Regardless of gender, safety on trail is all about being prepared. Here are some excellent blog posts outlining essential prep and safety tips for all hikers:
- Packing for a Backpacking Trip: The Ten-Essentials
- What to Pack for a Day Hike
- A Beginner’s Guide to Hiking
- How to Safely Hike Alone
- How to Prevent Hiking Injuries
- How to Plan a Backpacking Route
Maintaining good hygiene is a crucial part of staying healthy and enjoying your time outside. It’s easy to master the basics of washing our hands regularly, burying or packing out our waste, and brushing our teeth, but the idea of managing menstrual care in the backcountry can be intimidating. However, with the right prep, it’s totally manageable.
This blog post does a great job outlining hygiene strategies for female hikers, from pee cloths to period underwear, diva cups and more!
Read: Women’s Backpacking Hygiene
Gear Up
While most backpacking and hiking gear can work for hikers of any gender, many outdoor brands design female-focused gear with comfort, fit, and functionality targeting the specific needs of women in the backcountry. However, every woman is different, and gear that works for some may not work for others, so make sure to take all of your gear for a test run, or “shake-down” hike before embarking on a longer hike or backpack.
Things to consider
Some backpacking packs are tailored to women’s body types, accommodating a shorter torso, narrower shoulders, and wider hips. A loaded pack should not weigh more than 20% of your body weight, so prioritize lightweight gear to maximize your comfort and energy.
Choosing the right sleep system is critical to staying warm and comfortable while backpacking. Generally, women have a lower cold tolerance than men by almost 10 degrees! Many women’s sleeping bags account for this difference in comfort-level by having a shorter cut to decrease airspace and adding more insulation around the feet and torso. Make sure to choose a bag with a comfort rating a bit higher than the lowest expected temps in order to ensure a cozy night’s sleep.
I recommend checking out Wildland’s excellent gear guide to get you started.
Hit the Trail
Ultimately, the best way to gain experience and comfort on trail is to just get out there! Check out your local trails and start small. Choose easier, accessible routes to build your confidence, and work your way up to more challenging trips. Chat with other hikers on trail! Ask questions. Be curious.
Each hike is an opportunity to learn something new, whether it’s how to pack your backpack, which snacks to bring on your next adventure, or how to pick the best route to a summit. Eventually, you will find yourself stronger and more capable, skilled, and confident. Then, it’s time to pass your skills on and help other women discover their love of the outdoors.
Happy Trails!
