There are a number of misconceptions about sizing a backpack. The most common is that a tall person always needs a bigger pack than a short person. While this may be true, it is not necessarily so. Since Backpacks fit on your back, that is the part of you that we need to measure, not your height. In fact there are actually three aspects to sizing your back pack. The first of these issues is pack length.

Torso length

It is best to enlist a friend or family member to help you at this point. It may be possible to get a measurement by yourself but in my experience it is usually not accurate.

Stand with you feet at shoulder width and have your assistant find your 7th vertebrae. This is found by lowering your chin to your neck and having your assistant locate the bump at the back of your neck, just about even with the top of your shoulders.

Next find the top of your hip bones. This in not in front of your body but along your side. If you find your rib cage under your arm, slide down until you meet the top of your hips, this is your “Illiac Crest”. You will feel sort of a platform there that will support the weight of your backpack and its contents. A properly fitted pack will comfortably transfer most of the weight to this point and off of your shoulders.

Now measure the distance between these two points. This is your “Torso Length”. Nearly all packs are sized based on this measurement. Make sure that whatever “capacity” pack you are searching for, that the “torso length” matches yours.

The next measurement to consider is hipbelt and shoulder harness size and gender. Some packs are able to adjust the hip belt angle such as the Gregory Women’s Deva 60 Backpack. Others size the hipbelt and shoulder harness specificly for men or women like the Osprey Packs Ariel 75 Backpack – Women’s – 4600cu in

The difference is that men’s hips are less shapely than women’s so the angle or flare of the hipbelt should be different. Most men’s hips flare at an angle of 14 to 16 degrees. Women have a more tapered shape that is approximately 20 to 22 degrees. Next determine your hip measurement and select the proper size. These sizes are usually listed in a chart provided by most manufacturers. A properly sized hipbelt will cover the front of your hipbones but will have a room to tighten in front. It will form around the top of your hipbones and not slide down when weighted.

Shoulder harnesses are cut also differently for women than for men. Once again some manuacturers offer adjustable shoulder harnesses and others require changing the harness out for one of the proper dimensions or selecting a pack that is gender and size specific.

A man’s shoulder harness usually has wider straps and extends straight down from the shoulder to the adjusting strap. A womans harness has narrow straps that are “S” shaped to accomodate her shape and is shorter since women are normally shorter from waist to shoulder. Whichever you are looking for, take a close look at the edges of the straps when the pack is on you back and weighted. They should sit flat against your shoulders equally on either side. If you can slip your finger under one side and the other is tight against you, it may cause pain and pressure on that side after some time on the trail.

Popularity: 25% [?]

This is the third of three “Fit” sections and it refers to the capacity of your pack. It is important to have a pack that fits your body but it is also important to be sure that your pack fits the use you are buying it for. It does you no good to have a pack that is comfortable and has the perfect suspension system if it does not hold the things you want to carry or if it is twice the size you would ever need.

A good rule of thumb is to start out with an idea of what you are going to use the pack for and how much stuff you are carrying. If you have your other gear (sleeping bag, pad, tent, stove, etc.) already you can put it all in a pile and measure the size of the pile. Most of us get the pack first and then think about the stuff that goes into it. Another way to gauge the pack size is to take a look at the following categories and pick the one that best applies to you. If you are interested in Ultralight packing, take a look at our Primer (in progress) on that subject when it is posted.

1.) Mimimumalist: 3000 to 3500 cu. in. (50 to 60 L) most appropriate for persons who are likely to only do weekend trips, use ultra light gear, a small person, compact gear, short trips. This type of pack is also good for the ultra light traveller to use as a carry on. It can also double as a summit pack on those bigger expeditions.

2.) Lightweight: 3500 to 4000 cu. in. (60 to 70 L) this range is still great for short trips, lightweight gear, and works well for the person who is travelling with another person who can share the group gear load. This is as large as can be used for carry on travel.

3.)Mediumweight: 4000 t0 5000 cu.in. (70 to 80 L) Those of you who have been backpacking for years might find yourself scaling back to this catgeory. We don’t go on overly long trips. A week is a really long time and we tend to keep it to three or four days. We may also go for a weekend trip in the winter where we need more space for all the extra gear. This size pack is also good for the long trail hiker who wants to keep it light but may have long streches of no supply and has to carry a week or more worth of food.

4.) Heavyweight: 5500 to 7000 cu. in. When you see the guy (sometimes it’s a girl but not very often) who has every possible thing with them, they are probably carrying this size range pack. This is the one that the Dad or Mom who carries all the food, the tent, kitchen, and sometimes the kids sleeping bags as well as his or her own. It is also the size pack you might take on a full blown expedition. If you are shopping for this type of a pack, I recommend that you make sure that the place you buy it has a reasonable return policy and that you have some time to try it on with all of your stuff in it. Fit is crucial for this type of a pack and you should avail youself of all the help picking it out as you can.

Popularity: 25% [?]

Pack size refers to how it fits on your body. It is a common mistake to think that the size of a pack is related to the height of a person. While this may indeed be true, the actual measurement is based on the length of your back. If you have long legs your “torso measurement” tends to be shorter than it is for a person with short legs. The torso measurement is made from the 7th vertrbrae (that is the bump on the back of your neck when you put your chin down to your chest) to the top of your “Illiac Crest”(this is the highest point of your hip bones and can be found by sliding your hand down your rib cage underneath you arm until you encounter your hips).

This measurement is usually between 14 and 22 inches. I recommend that you get professional assistance if you can or at least have a friend do this. If you are unsure, get a second opinion, or a third. It is very hard to measure your own back since you cannot read the tape measure when it is behind your head!

OK, now that you have your measurement, it is time to go shopping, right? Well not quite. Stay with me for just a few more points.

It is important to understand the difference between a cheap pack and an expensive one. It is not “Brand Name” that makes the difference in price, it is more often the difference in how a pack is made and how adjustable it is. Usually the better name manufacturers use better materials, and have greater adjustability or fit options available.

Lets look at shoulder harnesses first. Some brands use a system that allows you to adjust the location, angle and length of their shoulder harnesses, some offer different sizes and others have fixed harnesses. If the fixed shoulder straps fit you, fantastic. You are lucky and will save some money since it costs more to make them adjustable. The harness should have a countour that clears your neck and curves back in front creating an S shape. It should sit fairly flat on your shoulder and not bite on either side. I recommend that you avoid straps that have a rolled edge. They may look more durable but those edges can be hard and create pressure points. Womens straps are usually narrower and the S shape is more pornounced. The padded part of the strap should not extend too far in front but should reach at least a few inches past your arm pit. It should attach to the pack in badk at a point level with or below the top of your shoulder and should have an additional strap that brings the load in toward your body. This is called a load control strap and it should attach to the shoulder strap at the top of your shoulder.

Finally lets look at the waist belt or hip belt. The padded portion of the hip belt should extend past the front of your hip bones but not too far. It should cradle your illiac crest (the TOP of your hip bones) without putting pressure on one point and should not push into your ribs. When fastened, it should transfer nearly all of the weight of your pack on to the hips with only 15% to 20% on your shoulders. Many manufacturers offer womens and mens packs or harnesses while some allow the hip belt to adjust to different angles to accomodate different ammounts of hip flare.

Popularity: 20% [?]

GENERAL CONSIDERATIONS

The main concept to remember when considering outdoor clothing is layering. Layering offers the hiker with various options of clothing combinations depending on the current weather conditions which, in the high country, can change dramatically in just a few minutes. There are three primary layers of outdoor clothing: 1.) the outer layer or shell, 2.) the middle layer, and 3.) the base layer. All three are interdependent on each other and while you may not wear all three layers at one time you must pack all layers (even in summer) to ensure a warm, dry and comfortable time in the backcountry.

Note: there exists many different fabrics and material that would require many pages to list and describe concerning outdoor clothing. In this brief summary only the most popular kinds of fabrics and material will be named. I urge anyone about to buy outdoor clothing to do their own research and reach their own conclusions as to what fabrics would suit their needs.

Base Layer

The purpose of the base layer is simply to keep your skin dry. This base layer “wicks” moisture away from your skin. If this moisture (a nice word for sweat) is not removed from your skin it begins to evaporate due to the body’s high temperature. Evaporation is a cooling process thus leaving the hiker wet and cold, which could lead to a dangerous situation. The most common fabrics used for this layer are: Polypropylene, Thermax, Capilene.

Middle layer

The middle layer acts as an insulator providing warmth to the hiker. This layer, primarliy wool, fleece or down, offers warmth while being relatively light in weight and maintains its insulating characteristics even if wet (except down which loses in warming capabilities when wet).

Outer Layer

This layer provides a water barrier to the hiker from external sources (ie-rain, snow, etc…). The outer layer should also be “breatheable” with ventilation being a major consideration. Material such as GoreTex and others provide this “breatheability”. Breatheable rain gear contains very, very small holes in it’s fabric. What? Holes in your rain gear? That’s ridiculous. Ahh, but there’s logic to this concept. The holes are big enough to allow water vapor (a single water molecule), originating from moisture being “wicked” away from your skin, to pass through, but not big enough to allow passage of a water droplet (a group of water molecules), originating from that blasted dark cloud above your head. Make sense? Also, make sure any rain coat purchased has underarm zip vents for extra ventilation.

Other Items to Consider

Others items of importance to consider are gloves, hats, socks, sock liners and gaiters. At this time these items will not be discussed.

Popularity: 16% [?]

No trace and camping lite are just common sense. If you are going to the mountains to “get away from it all” and “to enjoy the glory of the wilderness” try to leave it better than you found it.

• Travel in small groups – the smaller the better.
• Use sites that have been previously used. Place your camp in areas that are already bare and use fire pits that are already there.
• Use hard or durable surfaces that have good drainage for your camp and that are well away from water and trails; the best surfaces are rock, gravel, sand, snow, and dry grass. Allow previously used sites to recover, in high country or backcountry change your site often.
• Avoid creating paths in your camp and while hiking.
• Stay on designated trails. Walk “single file.”
• Do not take shortcuts between switchbacks.
• Use a map and compass so you don’t need to “mark” your trail with rock piles, slashing trees, breaking brush or tying strings all over the place.
• Pack out all trash and garbage – even if it isn’t “yours”.
• Clean up spilled food and carry out leftover food – do not bury it, burn it or feed it to the animals.
• Properly dispose of human waste and fish and game remains. Burn or carry out your TP.
• Scatter cooking water and water used for cleaning at least 200 feet (75 adult steps) from water sources and camps. Use only biodegradable soaps, and minimize their use. Don’t dump the tub of water, spread it out.
• Take necessary steps to avoid attracting bears to your camp.
• Never use live trees and plants for firewood. Don’t pick or dig up the flowers & ferns.
• Leave things the way you found them.
• Don’t disturb rocks and fallen timber, artifacts, or other items of interest.
• Don’t trench around tents.
• Use a camp stove in lieu of building a fire whenever possible.
• Scatter unused wood into the forest before you leave.
• Choose the right tent. Always use the smallest tent you can for your needs.

Popularity: 20% [?]

By Mike Adamo, Exercise Physiologist

The primary fitness demand for backpackers or hikers is for aerobic endurance. This is developed through rhythmic and continuous exercise. Although aerobic exercise should constitute the major focus of your training, this does not mean that weight training does not play an important role

Resistive exercises help to strengthen muscle, tendons and bones. This can help reduce the risk of injury during training and during a hike. Resistive exercise results in a great number of physiological changes that can help to improve backpacking aerobic performance aswell (this means that they can help you to feel less worn out when you are hiking).

In order to see some results from a resistive exercise program, the American College of Sports Medicine recommends at least one exercise for each major muscle group at least once a week. For backpackers, I recommend doing between 12-15 repetitions per exercise for one set once or twice a week. This number of repetitions will help to develop a combination of strength and endurance without becoming “too bulky.” If you develop too much muscle mass, which results form a excessive amount of weight training, this will decrease your efficiency in backpacking. It would be similar to carrying a heavier pack. The wight of the extra muscle can actually add to the demands of the activity. Here sare some quick tips that I put together for you.

Mike’s Recommend Exercises for major muscle groups
Leg Press or Squat     Leg Extension     Leg Curl     Calf Raise
Chest press, Dumbbells or bar (or pushups)     Arm extension (for triceps)     Bent over row or pullups     Abdominal Crunches
Side Abdominal Crunches     Arm Curl (dumbbells)

(In the near future I will add instructions and pictures to help you to perform these exercises safely and effectively)

Mike’s Tips

• When selecting a weight to use (or resistance on a machine) the weight should cause you to fail (not be able to complete an additional repetition) within 12-15 repetitions. If you can do 16 or 17 reps. the weight is too light, increase it next time.
• Rest between 30 seconds to 1 minute between sets to let your muscles recover between exercises.
• Do not forget to breathe during your lifting. Some people find it helpful to exhale on exertion and inhale when relaxing. Whatever you do, do not hold your breath during resistive exercises!
• Allow at least 24 hours between successive resistive workouts.
• If you are involved in a extensive aerobic program combined with weight training, be careful not to over train. Allow plenty of rest and limit resistive exercise to one time per week per muscle group.
• You can do your weight training all in one day or split it between several days depending on your schedule.

I hope these tips helpyou. There is lots more to discuss but at least this is a start

Popularity: 40% [?]

Walking is one of mankind’s oldest means of locomotion. Before we invented energy saving machines like the bicycle and the car or realized that we could use animal, such as horses to do the work for us, walking was the only way to move from point A to point B. This may way help to explain our enjoyment of this most basic form of physical activity.

Although many of us find it enjoyable, no one who has ever walked in the mountains would dispute that walking up a hill can be a strenuous activity. As with any other form of activity, physical training (exercise) can help to increase the amount of work that the human body can produce and help make the individual to perceive the work as less stressful. If you don’t believe me, think about how much work a marathon runner has to do in order to cover 26 miles in 2 hours and 26 minutes, the winning time for this years Marine Corps marathon. In the world of mechanics, work can be defined as force times distance. Many factors influence the amount of work necessary to move a body (Backpacker) through space. These include the weight of the body, which includes not only body weight, but also the weight of any equipment carried or worn, and the grade of the slope. The concept behind Ultralight fastpacking is to decrease the amount of work by decreasing the weight carried by the backpacker. This is a great leap forward in the evolution of the sport and and can increase one’s enjoyment of the sport.

Back to my physic’s lesson, about work = force x distance. The body produces force by contracting muscles and using bones as a series of levers to increase the mechanical force we can produce. Muscular contraction is a process that converts stored chemical energy (carbohydrates, fats and proteins) into mechanical energy. Training can help to increase the efficiency of these chemical process and thereby increase the body’s ability to do work.

What Type of activity is best to increase aerobic endurance?

Any type will do, as long as it is rhythmic and continuous like swimming, cycling, running, or hiking. In my opinion, impact activities are best for the reasons decried in taking care of those bones. It also pays to spend the greatest amount of time engaged in activities that are specific for backpacking, such as walking. The principal of specificity states that the adaptations to training will be specific to the imposed demands. That means if you want to get the best results you need to do activities that are most similar to the activity you want to increase your performance in. Although specific training is important, it is also a good idea to add some cross training to your workout routine. This type of training helps to alleviate boredom and decrease the risk for overuse injuries. Cross training consists of the use of several different exercise modalities during the same training session. An example for a well trained individual would be to combine 15 minutes of rowing, with 20 minutes on an exercise bike, followed by 10 minutes of the Nordic track and a 15 minute run. This type of training lets you work at a higher intensity for longer because you do not experience the same type of mental fatigue and also have an opportunity to rest some fatigued muscles. This type of training also helps to incorporate upper and lower body exercise, which leads to many benefits including an increased ability to clear lactate (the substance that makes your muscles burn) acid from the blood.

How much and how hard should I train?

The morale of this story is that it takes 20-60+ minutes of aerobic activity (running,swimming cycling, hiking) in your target heart rate zone 2-5 days per week to increase your cardiovascular endurance (this equals a greater enjoyment of hiking). These adaptations mean less huffing and puffing, less burning legs, faster walking and decreased muscle soreness the day after a hike.

How do I determine my Target Heart Rate (THR)?

1. First you need to find your maximum heart rate (MHR), the best way to estimate you MHR is to subtract 220 – from your age

for a 20 year old the MHR would be 200

2. Next, you need to measure you Resting Heart Rate (RHR)

The best way to do this is to take your pulse for 1 minute in the morning while you are still in bed. You can take it on your radial artery ( thumb side of your wrist) or carotid artery (Neck). Do not use your thumb to take your pulse since your thumb already has a pulse, and it will mess you up.

Average persons resting heart rate is between 60-80 beats per minute, individuals that are aerobically trained tend to have a lower resting heart rate.

3. Use this simple formula to determine you THR.

{(MHR – RHR) x .5}+ RHR = Lower end of THR

{(MHR – RHR) x .75}+ RHR = Upper end of THR

Example for 2o year old male with RHR of 50

{(200 – 50) x .5}+ 50 = 125

{(200 – 50) x .75}+ 50= 150

THR range for the 20 year old example e= 125-150 beats per minute

Warning: always consult a physician prior to the start of an exercise program

I will continue this discussion as time permits. Thanks for tuning in, I hope this information can help you!!

Popularity: 22% [?]

As an individual who is in the midst of completing a graduate degree in exercise physiology I have quite a bit of information regarding “sports drinks” and physical performance.

The most important consequence of drinking Gatorade or any other sports drink is not in electrolyte replenishment but in the carbohydrates that these drinks provide. A great number of studies on long endurance aerobic activity (over 60 minutes) have shown an increase in performance with carbohydrate supplementation. The body’s stores of simple carbohydrates (muscle and liver glycogen and blood glucose) tend to become depleted after about an hour of strenuous activity. This is one of the primary reasons why people experience the phenomena of “hitting the wall” during exhaustive events like marathon running. Carbohydrate supplementation can help to maintain blood glucose at desirable levels and also increase the body’s ability to burn fats to produce energy because glucose by products are used as intermediates in the metabolism of fats, “fats burn in the flame of carbohydrates.”

One practical suggestion is to use a very diluted carbohydrate drink like watered down sports drink mix. Bottled Gatorade tends to be a bit on the strong side and is a bit of an over kill. It can even cause some stomach discomfort during intense exercise.

Powdered Gatorade works just fine, but any powdered drink without caffeine will do. Caffeine has a stimulatory effect and can actually enhance aerobic performance. But there are risks to the use of caffeine while backpacking, especially to those with cardiovascular disease risk factors.

Some other powdered drinks that can act as a carbohydrate supplements:

Powdered Cool Aid works fine. As an added benefit you can choose one with vitamin C. Vitamin C is an antioxidant, it is a very important in normal cellular function

Table sugar works just fine too. There are also some cheaper sports drink mixed available, I just put a bunch in a Zip lock and keep it in the bottom of my water bottle holster. I normally alternate bottles of fresh water with sports drinks. Recently I have begun to use a platypus hydration system. I carry two 2.5 L bottles and a duck bill drinking tube, it also double as a fill tube for my PUR hiker water filter. I keep some fresh water in one bottle and some sports drink water in the other as an on the go snack. The only problem that I have found is that you have to clean your bottle out very well every so often to avoid microbe growth. I use 2 Tablespoons of bleach and 1 quart of water to clean both my water filter and hydration systems whenever I get back from a trip.

If you are really trying to put out some miles this can be a great benefit. By constantly giving yourself carbohydrate feedings you can help to improve your performance without having to stop and eat as often. Most Americans have plenty of stored fat to provide enough energy for lots of hiking.

Real food works fine too: this is the reason gels and power bas were developed.. One of the key attributes of a carbohydrate supplement, weather it be an apple, sports drink, power bar or some gummy bears is that it be easily digested and normally does not cause stomach discomfort during exercise.

Popularity: 18% [?]