Ultralight Thru-Hiking Gear List for Women (and Hiking With a Dog): My 7 kg Setup

A woman with a backpack and braided hair smiles on a mountain trail; a dog sits on the grassy hillside behind her, overlooking a valley.

If you're getting ready for your first thru-hike, or your 10th, and you're trying to figure out what gear to bring (and what to leave behind!), this post is for you. I've put together everything I've learned after 2000+ km of long-distance hiking, with a specific focus on what works for women hikers and for hiking with a dog. Two angles that rarely get their own gear list, but really deserve one.

I'm Suzanne, and I live pretty light already. I travel on sailboats as crew or captain, and my van is my home base. But this? This was next level minimalism. Base weight 6 to 7 kg without food and water. Not ultralight, but light enough to move with ease. Because when you carry it over mountains every day, every gram matters.

The gear list in a nutshell

Base weight: 6-7 kg (without food and water)
Hiker: Female, 55 kg, 1.70m
Tested on: 850km GR11 (Spanish Pyrenees), Fisherman's Trail Portugal, GR131, GR7, Picos de Europa, jungle hikes in Dominica
Conditions tested: Thunderstorms, freezing nights, 40°C heatwaves, alpine terrain, coastal wind
Dog on board: Yes, for parts of the trails (Wingo, 12kg)
Style: Mountain huts, tent, occasional guesthouses

In this video I walk you through my pack:

Why Go (Almost) Ultralight? Especially If You're a Woman or Hiking With a Dog

Gear research has been the most time-consuming part of preparing for any of my thru-hikes. I'm officially a hiking nerd. For months before my first long distance trail, I was levelling up my decision-making and minimalism skills, reading, comparing, researching eco and ethical outdoor gear. To bring or not to bring? That is the question :)

Ultralight matters extra if you're a smaller person or carrying for two. A 10 kg pack on someone weighing 55 kg is 18% of bodyweight. That same pack on an 80 kg hiker is 12%. Gravity does not care that the trail description said “moderate”. When you're small, every gram on your back shows up in your knees, hips, and energy levels by day 5. And if you're hiking with a dog, you're already carrying their food and sometimes their water, so your own kit needs to be trimmed to the essentials.

A lot of gear selection is personal preference, but there are some essentials worth investing in once and using for years. Over the years I've invested in a good sleeping mat and sleeping bag (I'm at 3 euros per night now ;)). When you sleep well, the rest is figuroutable.

Ultralight backpacking isn't just about weight. It's about energy, mindset, and moving freely in nature. The lighter you go, the more present and comfortable you'll be.

My Complete Thru-Hiking Gear List

Here's an overview of the essentials I use and love on trail. Every item here has been tested on multiple trails.

Tent

Big Agnes Fly Creek UL2 (used, slightly broken, still going strong). I chose the 2-person version because I hike with Wingo and needed the extra space for him (and my pack on rainy nights). If you're solo without a dog, the 1P version saves you even more grams.

For hiking as a couple with a dog, my partner Jonatan and I use the Big Agnes Copper Spur 2P. A little more weight, a lot more livable.

Backpack

Osprey Eja 48L: framed, lightweight, female fit, sustainably made. This is the women's version of the Osprey Exos and the difference matters. Narrower shoulder straps, shorter torso fit, hip belt that actually sits on female hips. If you're a woman hiker, get a women's-specific pack. Non-negotiable in my book.

Weight hack: I removed the top lid of my pack. Saved me a bit of weight and forced me to carry less. The main compartment closes fine with the roll-top. Not for everyone but it works for me.

Shoulder Strap Pocket for quick access to phone, snacks, pee cloth, lip balm.

For men, the Osprey Exos 58L is the equivalent. Jonatan, my partner, uses this one.

You can read my full Osprey Eja 48 review if you want the deep dive.

Hiking Poles

Telescopic hiking poles, easily adjustable. Such a help with steep descents, scrambles, and balance when you're carrying weight. Your knees will thank you on 50-day trails.

Hack: I wrap a bit of tape around my hiking poles. Duct tape or KT tape. Always handy for taping up a blister, fixing a rip in the tent, or a cracked bottle. No extra weight, no extra pack space.

Sleeping System

Sleeping pad: Thermarest NeoAir X-Lite. Ultralight, blows up fast, really good insulation, warm enough for most 3-season trails. It's a bit of an investment but I'm at about €1-2 per night of use now. Worth every euro.

Sleeping bag: Marmot Hydrogen down bag, rated to around -3°C. I've been cold a few nights but overall happy. If I buy again I'll strongly consider a quilt, more lightweight because it doesn't have a back, and you can increase warmth without compromising weight.

Pillow: Sea2Summit UL pillow. Luxury item, absolutely worth it.

Foam sitting pad: I brought a small foldable foam pad originally for Wingo to sleep on. Now I use it to sit on during breaks, for extra insulation at night under my pad in the cold, and as padding against tree roots or rocks when the ground is rough. Simple, light, multi-purpose.

Clothing (Layers Over Bulk)

Long sleeve sun hoodie: Icebreaker Merino Sun Hoodie. Merino doesn't stink even after days of sweating. Built-in hood saves you a hat on cloudy days. Natural material, breezy, sun protection. Really love this one.

Puffy jacket: Ayacucho down puffy. Dutch brand, they do great things in terms of sustainability and giving back. Warm for the evenings in the hut, cold mountain mornings, and cold nights in the tent.

Rain jacket: Patagonia 3L Rain Jacket. I added this on trail after my first “waterproof” jacket turned out to not actually be waterproof. Expensive mistake. I've put this Patagonia one to the test through a hailstorm, rain showers, and serious wind. Worth every euro. I'll use this for years, for hiking and sailing and walking the dog.

Fleece: simple long-sleeve fleece from Decathlon, plus fleece pants. Sleeping layer, extra warmth if it's really cold, sometimes I hike in it on freezing mornings.

Base layer: Icebreaker Merino Legging and Crew Shirt for sleeping and cold mornings.

Shorts: just simple swimming shorts. I love them because they dry very quick, which matters when you're caught in the rain or swim at a river.

Headband: keeps the hair out of my face and keeps me warm. Super useful, light, take it everywhere now.

Cap: for strong sun. I added this on trail when I got caught in too much direct sun.

My rule: one hiking outfit, one sleeping outfit. That's it. I've brought plenty of silly stuff on past hikes. Six pairs of underwear, a bikini, even a hairbrush once. You don't need any of it :)

Shoes

Trail runners, always. Two sizes too big. Your feet swell on long days, and in the heat, and your toes need room or you'll lose toenails by week 2. I've tried hiking boots. Never going back to them for thru-hiking.

On the GR11 I wore Altra trail runners. Zero-drop, wide toe box, super lightweight, fast-drying. The only downside is you get maybe 1000 km out of them before the soles are done. Not the most sustainable but the performance is great.

Currently I'm wearing Topo Athletic. Similar zero-drop feel, slightly sturdier sole in my experience. Both are great, just slightly different. Honestly if you're starting out, pick whichever you can try on locally.

Two pairs of hiking socks. I rotate them daily so they can “shave against each other” (sand and grit works itself out) and I get way fewer blisters this way.

Feet hack: merino wool for blisters and pressure points

If you have pain somewhere on your feet, stuff a little bit of merino wool in your sock on the sore spot. The pressure point changes and your feet will be fine in no time. Works magic. No need for the expensive “branded” one from the outdoor store, any piece of merino wool will work. This single trick has saved so many of my trail days.

Cooking Gear

Jetboil-style stove (boils water fast, worth the weight for me). I have this Optimus.
Decathlon gas canisters (available almost everywhere in Europe). They have extra small ones.
Coconut spoon.
Tea sifter (I'm a tea person, this gets reused for fresh herbs I find on trail too).
Cold-soak jar for overnight oats (saves gas in the mornings).

You can go stoveless to save weight, but I like a hot meal and hot coffee at the end of a long day. A stove is worth its weight if it makes you happy and well-fed. That morning tea is one of those things that just brings so much joy on trail.

Water System

Katadyn BeFree water filter. Ultralight, fast, reliable. I've used this one on multiple trails and it just works.
Lightweight plastic bottle (would swap for BPA-free next time).

For more serious water needs (heavy algae, sediment, chemical contamination), I love the Maunawai filter. Slightly heavier but much better filtration. I use it on the boat and in the van.

Toiletries and Hygiene

DIY toothpaste and a DIY face oil moisturizer (in tiny reusable containers).
Toothbrush.
Tongue scraper.
CuloClean portable bidet. Game changer. You screw it onto your water bottle. Cleaner than toilet paper, less waste, kinder to nature.
Kula Cloth pee rag + Pee rag leash. More on this in the women's section below.
Spirulina, electrolytes, multivitamin.
Sun cream.
Lip balm (I burn fast, this saved me many times).
Earplugs.
Blister plasters.
A small microfibre cloth I use like a towel to wash my face.

No soap, no shampoo. I've stopped bringing them. Rinse in streams, natural lakes, rivers. Hair is fine, skin is fine. Less weight, zero microplastic pollution in the water.

Here's a video on my Hygiene Kit & Hacks on Trail.

Electronics and Navigation

Garmin InReach Mini. Satellite tracker, SOS button, weather updates. Absolute lifesaver in the Pyrenees when I couldn't get a weather forecast any other way. If you're hiking alpine trails solo, do not skip this.
iPhone 11.
10,000mAh Nitecore power bank.
Head torch and cables.
Sony ZV-E10 camera (added later, after Wingo left the trail) with a camera clipper for the backpack.

Hiking With a Dog: The Full Gear List and What I Wish I'd Known

Solo thruHiking with my dog Wingo has been one of the best things I've ever done, and one of the most challenging. Dogs add weight, logistics, and a whole new layer of planning. But they also keep you moving, keep you present, and make the whole trail feel less lonely. If you're thinking about bringing your dog on a long distance hike, here's the gear and tips I've learned the hard way.

A hiker with a backpack and a dog stands on a rocky mountain ridge, overlooking a vast landscape of mountains under a clear blue sky.

Dog Gear I Always Carry

Sleeping mat for the dog: a foldable Thermarest pad, cut to size. Dogs sleep much warmer on an insulating layer, especially in mountain huts or cold tent floors.

Lightweight leash.

Pawwax. Essential for rocky, hot, or salty terrain. I put it on Wingo's paws in the morning and it creates a protective layer. Prevents cracked pads, abrasions, burns from hot sand or rock.

Collapsible food and water bowls. I have 2 of these Nitesize ones, super light

Dog food. This is the heavy part. On a multi-day trail like the GR11, I carried 3-4 days of food at a time and resupply in villages. Good extra bit of weight so it was a must to keep my packweight down. I also carry the Advance supplements for him which are good for his joints. Superlight but super good for him.

Doggy first aid: a tiny kit with vet wrap, tick remover, saline, antiseptic, and any meds your dog takes. Trails have ticks, thorns, broken glass, and farm dogs. Be ready.

Tips for Hiking With a Dog on Long Distance Trails

Train the distance gradually. Dogs, like people, need conditioning. Don't start with a 20km day. Build up over weeks.

Watch paws constantly. Check pads each evening for cuts, abrasions, burns, thorns, or tar. Early action prevents trail-ending injuries. Pawwax worked great here!

Respect their pace. If your dog is slowing down, take more breaks. Not every dog is built for 20+ km days on hard terrain.

Know when to pause. Extreme heat, altitude, very long road sections, or lots of farm dogs can be too much. Wingo left the trail partway through the GR11 because it was hot and hard on him. I'm glad I listened.

Plan for dog-friendly accommodation. Not all hostels and guesthouses accept dogs. This shapes where you can sleep. Bringing a tent solves a lot of this. I choose my hikes where I can camp.

Know the trail rules. Some trails ban dogs entirely. Some require them on a leash. Some have farm dogs that can be territorial.

I wrote a whole separate post on how I prepared for the GR11 with my dog if you want the full deep dive. And in this video I share more about it:

For Women Thru-Hikers: Gear Tips That Actually Matter

Most thru-hiking gear lists are written for men. Not out of malice, just because most of the loudest voices in the thru-hiking community have historically been male. A few things are worth flagging if you're a woman going into your first long distance hike.

Get a Women's-Specific Pack

Women's hip structure is different. A pack designed for men will sit wrong, rub your collarbones, and press on the wrong part of your hips. Over 10-hour days, this wrecks you. The Osprey Eja 48L (my pack) has a female-specific harness. Deuter, Gregory, Granite Gear all make women's versions too. Try a few on with weight in them before you commit.

Menstrual Management on Trail

A menstrual cup is the easiest option for a thru-hike. No waste to carry out, no trash pile-up, no running out. Rinse with filtered water, reuse. Bring backup (reusable period underwear or a cloth pad) in case you can't clean your cup properly in a given day.

If you prefer tampons or pads, that's totally fine. Just pack enough to cover a full cycle plus buffer, in a separate dry bag, and carry out the used ones in a sealed bag until you hit a trash bin in town.

Pee Cloth and Portable Bidet

This is the single item more hikers should know about. A Kula Cloth pee cloth replaces toilet paper for peeing. It's antimicrobial, hangs on your pack to dry in the sun, and completely eliminates the toilet paper litter problem you see on every busy trail.

Pair it with a CuloClean portable bidet (screws onto your water bottle) and you've got the cleanest, most eco-friendly toilet setup possible on trail.

Hack: Attach a bouncing pee rag leash to your pee cloth so you can stay clipped to your pack. You just pull it out, no fumbling. Efficient and hygienic :)

Temperature Regulation

Women generally run slightly colder at night than men. If you're choosing between a warmer and lighter sleeping bag, go warmer. A cold night of no sleep wrecks the next day. I sleep in merino thermals even in summer.

Safety

If you're hiking solo, I strongly recommend a Garmin InReach Mini. SOS button, two-way messaging, weather. Not because women are more at risk in nature (statistically most solo hiking accidents are injuries, not crimes), but because the peace of mind lets you commit to solo hiking fully instead of second-guessing yourself.

Also: a headtorch with red light mode for night bathroom trips. A whistle on your pack. Trust your gut about camping spots.

Want the full thru-hiking prep, not just the gear?

Jonatan and I are putting together something on everything we wish we'd known before our first long distance hikes (training, route planning, mindset, logistics, hiking with a dog, solo female hiking). Join the Thruhike Ready waitlist for early access and a launch discount.

How I Tested This Gear: The 850km GR11 Trail

Most of this gear list got its serious testing on the GR11 trail across the Spanish Pyrenees. 850 km from the Atlantic Ocean to the Mediterranean Sea, 50 days, solo with Wingo for the first few weeks, then solo after he went back home. Tent most nights, mountain huts (cabanas) sometimes, the occasional guesthouse.

Conditions tested this kit hard: thunderstorms, freezing nights at altitude, 40°C heatwaves in the lower valleys, long alpine days with snow crossings in June. A few things I swapped out mid-trail:

Rain jacket: my first “waterproof” jacket turned out not to be. Bought the Patagonia 3L in Pamplona. Trail lesson: don't skimp on rain gear.
Rain pants: ditched them. Wet legs dry faster than wet rain pants, in my experience.
Camera: added the Sony ZV-E10 once Wingo left the trail and I had spare weight capacity.

I ended the hike happy with the pack. Most items earned their place by being used daily.

Gear Lessons After 2000+ km of Thru-Hiking

A few things I've learned over time:

You need way less than you think. Whatever you bring, you carry every day across every mountain. If you don't use it, ditch it or give it away.
Always test your gear before the trail. Sleep in your tent, use your water filter, cook with your stove. A long trail is not the place for first tries.
You don't need to buy new. I used what I had, looked secondhand, and borrowed. There's so much great gear out there that doesn't need to be brand new.
Don't bring what you might use, bring what you actually use.
On remote trails like the GR11 it's not easy to find gear if you need to replace something. Plan ahead and check your kit before you start.
If you hike with a friend, carry your own basics in case you have different rhythms and needs.
Your pack evolves with every trail. I've brought plenty of silly stuff before, six pairs of underwear, a bikini, even a hairbrush (I made a video about things NOT to bring actually). Your kit gets smarter every time.
The lighter your pack, the more present and comfortable you'll be on the trail.
Framed backpacks can be just as light as frameless ones if you choose well.
A stove can be worth its weight if it makes you happy and well-fed. I'm not giving up my morning coffee :)
Layers over bulk. Think versatile and breathable.
Hike your own hike. Everyone's body, style, and comfort zone is different.

Navigation and Route Planning

For any thru-hike, I use a combination of apps. For the actual trail navigation I use AllTrails with offline maps downloaded (the pro version lets you do this). For offline backup maps I use Maps.me. For alpine trails I also load GPX files from the official trail organization into Maps.me.

Try AllTrails free for 7 days. Really useful for finding shorter trails around you too, or planning day hikes to warm up before a thru-hike.

Staying Connected on Trail

If you're hiking outside your home country and don't have European roaming, an eSim is the easiest way to stay connected. You download it on your phone, no SIM card swap, works in most European countries. I use Airalo and it has saved me multiple times for checking weather, booking emergency accommodation, and messaging home.

Community and Resources for Thru-Hikers

Some of my favourite resources and communities for fellow thru-hikers:

Ocean Nomads: my own community of adventurous nomads, sailors, vanlifers, thru-hikers. We help each other out with tips, accommodation on trail (many members host fellow nomads), and real-time trail advice. Membership is less than one night of hostel accommodation. Bonus: I'm in there and happy to answer your thru-hiking questions directly :)

A collage of outdoor scenes: hikers with a dog on a mountain, people relaxing by camper vans, and a couple on a boat. Text reads OCEAN NOMADS Adventure Impact Community and JOIN COMMUNITY.

TrustedHousesitters: how I fund extended travel between trails. Sit pets and houses around the world for free accommodation. Ideal for the training period before a thru-hike, or the recovery period after. Get 15% off with code TRUSTED15 (or 25% as an Ocean Nomads member).

If you want to see these gear choices applied to specific trails, or go deeper on preparation:

How I prepared for hiking the GR11 solo with my dog
Osprey Eja 48 review: my favourite thru-hiking backpack for women
The Waitukubuli Trail in Dominica: hiking the Caribbean jungle
Fisherman's Trail Portugal guide (coastal, dog-friendly, beginner-friendly thru-hike)

Learn From a Pro Thru-Hiker (My Partner Jonatan)

My partner Jonatan is a very seasoned thru-hiker. He's walked the Pacific Crest Trail, Appalachian Trail, done the GR11 in half the time I did, and many more long trais. His pack is even lighter than mine, and we pack very differently. Which is kind of the point. Everyone's body, style, and comfort zone is different. You have to hike your own hike. No fancy gear. He literally carries the same stuff for 1000s of miles.

If you're gearing up for your first long distance hike or want to lighten your load, I hope this post has been helpful. Drop your questions in the comments and I'll try my best to help. And remember: it's not about perfect gear. It's about getting out there. The trail will teach you.

Frequently Asked Questions

What base weight should I aim for on a thru-hike?

Under 10 kg base weight (without food and water) is a solid target for most thru-hikers. Under 7 kg is considered ultralight. My own setup is 6-7 kg. Beginners often start at 12-15 kg and trim down with experience. Don't stress about hitting ultralight numbers your first trail. Just leave behind what you won't use.

Can women just use men's hiking gear?

For most items, yes. Sleeping bags, tents, cooking gear, electronics, all unisex. For your backpack, I strongly recommend a women's-specific fit. Different torso length and hip structure matters a lot over long days.

How do you manage your period on a thru-hike?

Menstrual cup is the easiest option, no trash to carry out, reusable for years. Bring a backup (period underwear or cloth pads) in case you can't clean your cup well one day. Disposable tampons or pads work too, just pack enough and carry out the used ones in a sealed bag.

What gear do I need specifically for hiking with a dog?

Beyond your normal gear: a sleeping pad for the dog, lightweight harness with a handle, pawwax for paw protection, collapsible food and water bowls, tick repellent, small canine first aid kit, poop bags, and enough food between resupply points. Plan for 300-500g of food per day depending on dog size.

Do I need a stove on a thru-hike?

No, but it's nice. Some hikers go stoveless and eat cold-soaked oats and wraps to save weight. I bring a stove because a hot meal and hot coffee at the end of a long day is a morale booster I'm not willing to skip.

Is it safe for a woman to thru-hike alone?

Yes, in my experience, and the data backs this up. Most trail injuries are accidents (falls, sprains, exposure), not crimes. That said, prep matters: tell someone your route, carry a satellite communicator like the Garmin InReach Mini, trust your gut on camping spots, and build experience on shorter trails first.

What's the lightest single piece of gear that made the biggest difference?

The Kula Cloth pee rag. Weighs almost nothing. Completely changes your relationship with trail hygiene and leaves zero toilet paper waste in nature. Every woman hiker should have one.

How long does thru-hiking gear last?

Depends on the piece. Trail runners: 800-1000 km. Sleeping bag with good care: 10+ years. Tent: 500-1000 nights with decent care. Backpack: 5-10 years. Buying quality gear once and maintaining it is better than cheap gear replaced yearly, both for your wallet and for the environment.

Want the Full Gear List?

I made a full video walking through every item in my pack. Watch it here on YouTube. You'll see how I fit everything I needed for 50 days into a 48L pack, including gear for steep alpine terrain and full independence.

Click here to get the complete gear list with weights delivered to your inbox.

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Got questions about thru-hiking gear, solo hiking, or hiking with a dog? Drop a comment, I'd love to hear from you.

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Curious what the GR11 trail itself was like?

Here's the full video of hiking 850km across the Spanish Pyrenees. It'll give you a real sense of what a long distance hike feels like day-to-day. This is the first video of a series, I'm still working on today.

Disclaimer

I share my experiences, research, and personal opinions on this blog to encourage a more conscious and adventurous life close to nature. Some articles may contain affiliate links. If you decide to purchase something through those links, I may earn a small commission at no extra cost to you. This helps support the time and work that goes into creating these guides, stories, and resources.

I only recommend tools, gear, or services that I have personally used, tested, or genuinely believe in. Whenever a product was gifted or a collaboration took place, I will clearly mention it. All opinions remain my own.

The information shared here is based on personal experience and research, but it should not replace your own judgement, training, or preparation. When travelling, sailing, hiking, or exploring the outdoors, it is always your responsibility to have the appropriate knowledge, skills, and equipment to stay safe.

As always, the goal of this website is simple: help you explore the world more consciously, connect with nature, and protect the places we love.