Prepare for a Day Hike: What to Wear and Why

We may earn money or products from the companies mentioned in this post. This means if you click on the link and purchase the item, I will receive a small commission at no extra cost to you ... you're just helping re-supply our family's travel fund.

Start with Layers You Can Adjust

One constant in hiking, no matter where you’re headed, is temperature fluctuation. Morning hikes often start cool, and as the day progresses, you’ll warm up from the sun, exertion, or a combination of both. That’s where layering comes in. A lightweight hoodie is an excellent staple, providing warmth for those early hours and cooling shade for your arms later on. Hoodies balance functionality and comfort. They’re easy to tie around your waist or pack into a daypack once the day heats up.

For cooler climates or windy conditions, you might need an additional layer, like a zip-up jacket, but avoid anything too bulky—it’s better to add and remove lighter layers as needed. Choose breathable fabrics that wick moisture away from your skin, keeping you comfortable if you start to sweat or if the weather takes an unexpected turn.

Choose the Right Shoes

Footwear plays a critical role in the success of your hike. For Iowa’s softer trails, waterproof hiking shoes are a great choice. They keep your feet dry in muddy or damp conditions, which is important if you’re hiking in the spring or after rain. Shoes with good traction help for gripping uneven ground and navigating through occasional puddles.

If your hike is on a dry, well-maintained trail, women’s running shoes can suffice. They’re lightweight, breathable, and offer enough cushioning for a few miles on flat terrain. However, if your trail involves steep inclines, loose gravel, or rocky paths, consider shoes designed specifically for hiking. Features like a reinforced toe cap, ankle support, and a durable sole will keep you more comfortable and reduce the risk of injury.

For mountain hikes, you’ll want footwear that can handle rougher conditions. Look for shoes or boots with a rugged outsole for grip, water resistance for unexpected weather, and enough stability to prevent slipping. If you’re tackling wet or snowy conditions, waterproof hiking shoes are indispensable.

Pick Pants That Move with You

Your pants can make or break your comfort level on the trail. Tracksuits are a popular choice for many hikers because they’re versatile and designed for movement. Women’s tracksuits, for example, are lightweight and protective, shielding your legs from overgrown brush while offering enough flexibility for climbing over rocks or crouching to examine a trail marker.

For warmer weather, consider leggings or lightweight hiking pants made from quick-drying material. These options keep you cool while offering some protection against sun exposure, insect bites, or minor scrapes. Avoid jeans or anything too restrictive—they don’t breathe well and can become uncomfortable after hours of wear.

In colder conditions, layering again becomes important. Wear thermal leggings or base layers beneath your outer pants for added warmth. Many hiking pants are designed with zip-off legs, allowing you to convert them into shorts if temperatures rise. This flexibility is useful for long hikes where the weather might shift dramatically from start to finish.

Keep Your Upper Body Comfortable

For women, choosing supportive sports bras are just as important as selecting the right shoes. Whether you’re tackling steep inclines or sticking to a casual trail, a properly fitted bra will minimize discomfort and keep you focused on the experience. Look for breathable fabrics that reduce chafing and wick away moisture.

On top, aim for lightweight, sweat-wicking shirts or tank tops that keep you cool. Opt for long-sleeve shirts if you’re hiking in direct sunlight or areas prone to ticks, like wooded trails or grassy fields. Breathable women’s hoodies are another excellent choice, providing coverage without overheating.

Stay Dry and Ready for Weather Changes

Weather changes quickly, especially if your hike spans multiple hours or elevations. Packing a lightweight, waterproof jacket is always a good idea. Even if the forecast looks clear, unexpected rain showers can roll in, and having an extra layer will keep you comfortable.

Waterproof hiking shoes, as mentioned earlier, are another lifesaver in wet conditions. Unlike regular sneakers, they won’t absorb water, leaving your feet dry and blister-free. If you’re hiking in an area known for heavy dew or morning fog, this is an especially important consideration.

Accessorize with Purpose

Accessories can make your hike easier and more enjoyable. Start with a hat or visor to shield your face from the sun, especially if your trail is exposed. Sunglasses with UV protection are another must for sunny hikes.

For cooler mornings or windy conditions, consider gloves and a lightweight scarf or buff. These accessories can be easily packed away once the day warms up. A buff is usefull because it can double as a headband, mask, or even a sweatband.

Prioritize Sun Protection

Even on cloudy days, the sun can cause serious skin damage, especially on long hikes. Wear sunscreen with a high SPF, and don’t forget to reapply it every few hours. Protective clothing, such as long sleeves or pants, can also minimize sun exposure. Look for hiking gear made with UV-blocking fabrics for added protection.

Pack for the Unexpected

Though this post focuses on what to wear, it’s worth mentioning a few essentials you should pack. A small backpack is the best way to carry your extra layers, snacks, and water. Choose one with padded straps to prevent shoulder strain.

Inside, include a first aid kit, even for short hikes. Blisters, scratches, or insect bites are common annoyances that are easy to handle with the right supplies. Carry plenty of water to stay hydrated, and consider a reusable bottle with an insulated design to keep your drink cool.

For longer hikes, pack high-energy snacks like granola bars, trail mix, or fruit. If you’re hiking somewhere with unreliable cell service, a paper map or pre-downloaded trail app is also smart to have on hand.

Tailor Your Outfit to the Environment

Remember, this list is designed with Iowa’s prairies and rolling hills in mind. If you’re heading into mountain regions, you may need to adjust your gear for colder temperatures, thinner air, and rocky terrain. Desert hikes require lighter fabrics, more water, and sun-specific gear. Wherever you’re headed, think through the unique challenges of the environment and prepare accordingly.