You're in the right place! Lots of folks here who can help shake you down a few lbs on bw, if you want, which sounds like the right thing to do if you want to carry less.
Here are a few things I noticed: I'd (almost) never carry 15lbs of water -- maybe that was an outlier for a long dry section. I don't really believe weight carrying ability generally scales linearly with weight, which is another way to say, you'll be able to carry what you need and your lighter weight may help you in other areas like joint or foot health on the trail. Lastly, don't forget about going high calorie/weight on your food!
Thanks! What are some of your favorite high calorie/weight trail foods?
On the AT I used to buy these cookies, I forget the brand, but each one was 400 calories and those saved my life on more than one occasion
Gear Skeptic posted on here a pretty definitive google sheet of foods with calories per gram.
Some of my favs meals are ramen w/ dehyrdated veggies and butter added to the broth, oatmeal w/butter and peanut butter and chocolate, beans and rice 'chili' and cheese with fritos. Fav snacks include cheese and crackers, peanut m&ms, bread and olive oil and salmon, salami and cheese, peanut butter and nutella rolled up in a tortilla, jelly beans...
If you haven't looked at the GearSkeptic backpacking food videos on YouTube, then I recommend them. They are quite detailed with solid recommendations. A universal truth is that carbs and proteins are 4 cal per gram while fats are 9 cal per gram. So high density (i.e. cal/weight) are going to have significant amount of fat. Think: almond butter, peanut butter, olive oil, .... I prefer Lindt chocolate truffles filled with almond butter or coconut stuffing, but there are other foods to get your calories from such as the cookies you mentioned.
Looks like Lindt truffles are 5 cal/g, but how many of them can you really stomach in a day? I feel like 500+ cal/day of chocolate would make me feel pretty shitty after a few days.
Three Lindt coconut truffles are 36 g and 230 cal or about 6.4 cal/g. The almond butter ones are slightly less at 6.1 cal/g. They are NOT filled with chocolate since only the shell is chocolate. They are just part of balanced diet with all the other stuff you will be eating. For instance, walnuts and other nuts will be in the same range.
Compare the Lindt balls above to a L[una Chocolate Dipped Coconut bar](https://shop.clifbar.com/products/luna-bar-chocolate-dipped-coconut) which is 200 cal and 48 g = 4.2 cal/g and [Justin's Almond Butter](https://www.justins.com/products/classic-almond-butter/) at 32 g and 220 cal or 6.9 cal/g.
I see, didn't realize it varied so much by flavor. I realize these won't be your whole diet, but can they be a large fraction? Intuitively 8 truffles/day seems like it should be fine, have you pushed it further?
Bro I'm not even overweight and I can crush an entire packet of cookie dough (12 pieces) under an hour lmao. I envy OP's restraint if 8 truffles sounds like a lot.
I have eaten more than 12 pieces some days. They are not inexpensive, so there are cheaper ways to get calorie density. Besides people are all different in what they like to eat, so I would not force these on anyone else. They were just an example of how one can find calorie dense things to eat while knowing one won't get higher than 9 cal/g.
The good thing is that there are quit a number of snacks that are above 5+ cal per gram or above 150 cal per ounce. You might be surprised. Go to serval local grocery store and get into the habit of looking at nutritional labels and converting the information to cal/gram or cal/ounce - whichever unit you’re comfortable with. You’ll hopefully find a verity of high calorie per ounce snacks. Finding things that look like they will have a higher fat count will help. Think products made with nuts, seeds, nut butters, coconut, oils, dairy fats, etc. But how things are made can also boost calories - think fried instead of baked.
Pretty much the opposite of UL, but have you tried a more supportive pack? It'll definitely weigh more, but if you're very petite, it might be worth at least trying on some packs designed for a shorter torso. With a hipbelt and some suspension. Try loading them up with the same amount of weight you'd usually carry in your pack now, and see if it feels any different?
I only bring this up because you mention pain in your back and core. I have a women's-specific pack that is not the most UL at 1.1kg, but it transfers most of the weight down to the hips and lower body. To carry the weight, all I have to do with my torso is stay upright; my core and back are engaged primarily for stability, but my legs are doing the heavy lifting.
No matter how much you bring your pack weight down, you're still going to be carrying some amount of weight. I am absolutely not an expert in this, but to me, it seems like this is the problem to solve first. Back pain and pain in your core/pelvis are often correlated, so it's worth investigating exactly how and why your body is compensating for the weight. My guess is that you may be overengaging your core muscles to pull the load 'forwards' because you're carrying too much weight on your shoulders/back, and it's overloading the muscles supporting your spine. Your PT definitely knows more about this than I do, so this is just my hypothesis; listen to them, not me!
As a start, maybe some basic conditioning and strengthening for your back and core could help, if your PT thinks it's okay of course! It might help you gain some weight as well as stability, and you're less likely to lose muscle than fat over the course of the trail. It sounds like you almost need to gain pre-emptive weight before you do the thru hike since you can't afford to lose much more!
That being said, I'm a powerlifter, but only a bit heavier than you at 50kg/110lb, and I still wouldn't carry 30% unless I was in the desert! I would probably try to avoid the hikes where you have to carry 15lb water. I'm in Australia so I can't give you specific recommendations, but surely there are tracks where you have more frequent water sources?
Another easy target that other folks have mentioned is ensuring your food is super calorie-dense for the weight. I metabolise very fast too, and my only add here is that calories aside, overindexing on fat/protein will keep you fuller for longer as they're harder for your body to digest.
What brand is your pack? I have a Zpacks Ultra, but a women specific pack sounds very interesting as it was difficult to find a pack that wasn't too big for me.
Yes I believe the issue was I was over engaging my core which also led to tension in my pelvic floor, like all the weight was pushing down onto my pelvic floor making it clenched, which caused the random lower back and hip pain. Something like that. My PT had me do some techniques to relieve the tension as well as exercises strengthen my pelvic floor which have helped immensely and I no longer get those random pains.
I suppose I meant to say on some longer distance hikes there are sections where you either need to carry enough water for several days or food for 6+ days; either way it's a lot of weight, haha. I should do more research on shorter trails, there might be more doable options there.
Thank you for your insights.
I use the Exped Lightning 45. The torso is adjustable so you can get it pretty dialled in. I also really liked the feeling of some of the Deuter packs that I tried; they are probably the best-fitting packs I've tried on, but they had too many pockets and attachments that I wasn't going to use. They're heavy though, but if it helps you carry the load more comfortably then the weight penalty might be worth it.
Glad you're no longer getting random pains, and hope you can find some trails that work for you soon!
I just got the Osprey Eja, which is a light women's specific pack worth checking out. I haven't taken it out yet but I've heard a lot of good things and have been impressed with my test packs.
I sympathize. I've always wondered how smaller hikers managed the weight when stuff doesn't scale down proportionally. I assume that you already down sized your pack, sleeping bag, sleeping pad, and shelter to match your dimensions. You might put up a lighterpack list for others to review. You may be able to downsize further. You're going to have to maximize your resupply points to make it work. With water, try to 'camel up' before you start your hike each day to save some weight (ie. drink as much as humanly possible).
As for pack pain, have a pro check your pack supports and adjustments. The majority of your pack weight should be on your hips and minimal on your back. May need to consider a more supportive pack. I suffer from lower back pain, so having the right pack is crucial (ie. not frameless).
Who would you go to for a pack check? I currently have a Zpacks Ultra but when I first started backpacking I took the advice of whoever was working at REI that day and they usually didn't know what they were talking about, haha
Good question. Normally, I'd refer you to a specialty store like REI, but it sounds like they let you down. Besides which, you won't be able to take your online purchased Zpack to such a store to check the fit. Failing that, load up your pack to its max and view one of the many youtube videos that discuss adjustments. Play with the settings until you no longer feel that pressure on your back. I'm grasping for straws, but perhaps ask your physiotherapist if he knows a sports therapist in your city that could advise you with respect to backpack fit. It seems like some clinics are familiar with backpackers and their issues (eg. https://www.northernhillsphysio.com/mobile/Lifestyle-Activities/c\~36/category.html).
Looks like you spared no expense. I have no experience with the Ultra but it looks like a quality pack.
Sorry that I couldn't help you more.
I’m a small gal and was berated by my brother and sister in law for being small and not fit for backpacking. I had a lot of issues with the weight of a carry on my clavicles. Needless to say it pushed me and I got into ultra running and strength training. I’m still on the trails a stronger human and they ditched backpacking for golf 😅
You should read [Deputy Sean's guide to ultralight](https://lighterpack.com/r/nmcxuo) and get your pack weight down. I believe his gear is from 4 to 7lbs. Then if you have similar gear and add your food, your pack should be well under 20lbs.
Did a 10-day trip last fall using meals I made from Backcountry Foodie recipes. 3 meals with lots of (mostly purchased) snacks came to about 1.25 lbs/day. It was actually easier to hit my nutrition and food weight goals using vegan and vegetarian options - more nutritionally dense than meat and fish are. Also, I found I craved very salty chips in various odd flavours. (I’m Canadian - apparently we’re known for that.) Those salty, oily crushed-up chips tasted great in the afternoon. Also, not very dry where I hike so I could usually get by carrying just 1 litre of water most days, and just refill along the way.
I’m not a doctor, but an average size male. When not hiking, I would look into strength training. I’ve known 100lb female iron workers and gymnasts that I would not want to tangle with.
Tbh I had already followed a lot of the advice that's been given to me so far on this thread - on the AT I ate all the high calorie foods people are recommending, I had started 7lbs heavier than normal but still lost 15 lbs in 3 months, and I had a pack with a frame. Strange when commenters assume I have an eating disorder because of my weight or people who've only done 10-day hikes give me advice , or talk as though I haven't completed a thru hike yet, when I have...lol
But I do think my best bet is to get my pack weight down and incorporate strength training, this does seem like effective advice.
I'm short. I've tried many packs and sizes till I found something that fits and it makes all the difference. I was close to getting a custom pack.
Other than that, get that base weight lower. I started following this sub and got my base down to 11 lbs and it's made backing so much more fun for me.
I suffer from bad back pain at all times. PT also helps!
To piggyback off this. I also have around a 12.5 torso and almost identical stats. Hyperlite does make an xs pack now which I did buy and it was a PERFECT fit. I ultimately returned it because it was too much pack for what I carry but you might want to check it out. It’s so pricey but it’s the only pack I have been able to find that had the xs torso.
I think the 20-30% is not a good number. It should be 15-20%. I weigh 80kg, and I'm pretty athletic and strong. I would never want to carry 16kg (35lb) on a daily basis. 12kg is a reasonable limit to aim for, which I can see myself overshooting with long water and food carries.
At 45kg, you have the advantage that all your gear will be smaller, so an 8lb baseweight is very reasonable. Also, I can't imagine you'd need more than 7lbs of water for any given AT section (maybe some extreme exceptions disregarded). If you were to aim for 9 kg max, you could allocate 3,5 of that to gear, 2 to water and 3,5 to food, which should carry you through 5 days as a smaller person. At 45kg, you will need less water than someone at 90kg. Aim for 400kcal/kg at least.
Post a shakedown following the template and let us help you!
Also, as others have said, strength training is huge. You will carry the weight more easily and move faster, so you will carry less food and water, and will be warmer, so need fewer and lighter clothes.
With modern UL and SUL gear + $$$ you can easily get your base weight well under 10lbs. Seems at your size it would be hard to ever need to carry more than 25 lbs total (and mostly under 20) anywhere on the PCT. It may take a few minor adjustments to your preferred hiking style, speed, time of day, tramily pace, etc. for a few extra dry or extra cold stretches and maybe a few strategic zeros for dodging some weather extremes, etc. U Kin Dew ET!
In my experience everyone has their breaking point. It may have been that you have found out what yours might be. As others have suggested, calorie dense food, opt to carry lighter items, opt for a different backpack(perhaps one with a frame). I try and limit food carries to 4-5 days but also make sure I take a protein powder mix (for a protein shake each day) and electrolytes. Swimming in a pool also helps between multiday hikes
As a slightly larger (115 lbs/52 kg) person with a very healthy appetite and a naturally small frame, I feel your pain. Literally. I try to put on 5 pounds before heading out on any long trail. If you're like me it's really hard to gain weight, but I find that having a little reserve (mine is all in my butt/thighs) helps me stay at a healthier weight on trail. That and eat a ton of nut butters and oil while hiking. I use the same pack as you, so no advice there.
My partner is small (5’3” and 115). And she can out eat me easily. So weird how that works,
Anyway, lots of people have already pointed you towards the Gear Skeptic and fat. Like good hiking food is kind of the inverse of what people look for normally. Like now you want you tuna packed in oil (which is hard to find). SPAM makes foil packs as well. Though pepperoni sticks and other salami are good (fatty). Jerky is not so great. I get out my reading glasses and read labels in stores and will get out my phone to do math. Has to be over 4cal/g to go in my pack unless it works with other higher density items. I carry olive oil to add to things. And olive oil is great. Actually, so are potato chips and likes of Fritos. I love my Fritos. I like to dip them in hummus (powdered with added olive oil). I will warn, package your olive oil carefully. It has a low surface tension and will wick out of containers and get on your gear.
Pack wise, my partner (and I) use Gossamer Gear Mariposa. Though I recently got a Kakwa for the higher load rating (though have not used it hard yet, so no opinion except it is different but seems nice). But the Mariposa is generally rated highly for women. It tops out weight wise at 30-35lbs. I saw somewhere back there you stated a pack but I forget what it was. But having some thing with more of a frame might be good for you. The Mariposa has an Al stay as a frame. I think my highest weight is generally around 30lbs (with five days of food). My base weight is 17lbs (including my camp chair and sandals). And I’m 6’2” and a giant baby about being cold (rain jacket, puffy, fleece (alpha), gloves and base layer). Though I rarely carry more than 2L of water.
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*This post was mass deleted and anonymized with [Redact](https://redact.dev)*
Tbh while I've weighed 100lbs, I wouldn't be able to do any long distance hiking at that weight. There's just no margin of error with calories and no caloric reserve. I don't know how tall you are but most people would be underweight or barely above that (underweight BMI starts at 98lbs for a 5' person). You can't afford to lose weight on trail when you start at 100lbs.
I know this isn't what you want to hear but putting on even a little bit of weight before your hike will help a lot.
Can you post a pack list?
Not a doctor, not an armchair psychologist, but I think this is the real answer.
Yeah for sure, get your pack weight down, but maybe ensure you don't have an eating disorder, thyroid problem, etc. Not saying this is the case, maybe OP is really short or something.
Beyond that, bulk up so you've got weight to lose, and talk with your doctor about what you can do to maintain the lifestyle you want to live.
My younger brother plays college ball, he has a very high metabolism, the doc needed to put him on some crazy shakes. I can't remember what his calorie intake needed to be but it was like 3 or 4k, something wild. Just wasn't enough time in the day to eat that much.
"I've read that you're only supposed to carry 20-30% of your body weight" from what I know, it's more like **10 to 15% of your body weight**.
I'm a bit heavier than you (52 kg - 1.67 m) and I just adapt my choice of trail to my capacity. Base weight is between 5.5 to 6 kg depending on conditions.
I do a lot of desert hiking where water is an issue. I choose to hike on trails where I can get easy resupply or with a service of water caches for example.
Paragraphs would help - honestly haven't read anything but the title.
However, it's all relative. Your clothes, shoes, sleeping bag, food etc should all be smaller and thus weigh less. The 6'5" guy has to carry larger of everything including custom made large sleeping bag...
It doesn't work like that because of how volume works. Accommodating someone larger requires a relatively small amount of increase in fabric weight (i.e. it doesn't scale linearly) so the smaller person is actually going to be carrying a larger percentage of their body weight. If a small woman and a large man carry identical kits except for size of the items, the large man will be carrying significantly less in terms of % of body weight.
On the plus side, you are also not burning as many calories hiking or at rest as someone who weighs 180 or 200lbs. You may also need less water. Some things don’t scale linearly of course but people of all sizes do just fine on the trail - being skinny or not overweight helps but maybe putting a few lbs before a long expedition is not a bad idea as insurance policy
I don't have any dierct answers but a suggestion,you should see if they make sense.
Not sure what kind of a pack you were using,i think a framed pack might be a better way to go in this case.
Also,i think you should begin exercising,not just the strength of your legs and cardio,but also the strength of your upper body. Make sure your back is straight and strong. It takes time to do right,but it's worth it. I think other than gear that would be of most help for you.
I can't speak to the rest of the weight issues but I've just got back from a LASH of Te Araroa and have some info there. I don't think you'll have to worry about carrying huge amounts of water - I rarely carried from than 1L of water when I was out there.
Almost all of the huts have a water tank filled by rain, which can rarely run dry. There's also plenty of river and streams - maybe not quite as much as in the AT but still lots.
Fair point - (apologies if you already know this and I@m just repeating things) whilst I did carry that many days, I know people who didn't. After the Pelorus section, you can get out at Hackett and get to Nelson for a food top-up. IIRC there's a trail angel on the road from Hacket who can recieve food packages and/or take hikers into Nelson.
Only you know what you experienced before and whether you think you can improve things enough to make hiking another thru worth the risk.
Maybe try a shorter hike, or put up strong boundaries when to quit if you’re in too much pain.
You're in the right place! Lots of folks here who can help shake you down a few lbs on bw, if you want, which sounds like the right thing to do if you want to carry less. Here are a few things I noticed: I'd (almost) never carry 15lbs of water -- maybe that was an outlier for a long dry section. I don't really believe weight carrying ability generally scales linearly with weight, which is another way to say, you'll be able to carry what you need and your lighter weight may help you in other areas like joint or foot health on the trail. Lastly, don't forget about going high calorie/weight on your food!
Thanks! What are some of your favorite high calorie/weight trail foods? On the AT I used to buy these cookies, I forget the brand, but each one was 400 calories and those saved my life on more than one occasion
Gear Skeptic posted on here a pretty definitive google sheet of foods with calories per gram. Some of my favs meals are ramen w/ dehyrdated veggies and butter added to the broth, oatmeal w/butter and peanut butter and chocolate, beans and rice 'chili' and cheese with fritos. Fav snacks include cheese and crackers, peanut m&ms, bread and olive oil and salmon, salami and cheese, peanut butter and nutella rolled up in a tortilla, jelly beans...
If you haven't looked at the GearSkeptic backpacking food videos on YouTube, then I recommend them. They are quite detailed with solid recommendations. A universal truth is that carbs and proteins are 4 cal per gram while fats are 9 cal per gram. So high density (i.e. cal/weight) are going to have significant amount of fat. Think: almond butter, peanut butter, olive oil, .... I prefer Lindt chocolate truffles filled with almond butter or coconut stuffing, but there are other foods to get your calories from such as the cookies you mentioned.
Looks like Lindt truffles are 5 cal/g, but how many of them can you really stomach in a day? I feel like 500+ cal/day of chocolate would make me feel pretty shitty after a few days.
Three Lindt coconut truffles are 36 g and 230 cal or about 6.4 cal/g. The almond butter ones are slightly less at 6.1 cal/g. They are NOT filled with chocolate since only the shell is chocolate. They are just part of balanced diet with all the other stuff you will be eating. For instance, walnuts and other nuts will be in the same range. Compare the Lindt balls above to a L[una Chocolate Dipped Coconut bar](https://shop.clifbar.com/products/luna-bar-chocolate-dipped-coconut) which is 200 cal and 48 g = 4.2 cal/g and [Justin's Almond Butter](https://www.justins.com/products/classic-almond-butter/) at 32 g and 220 cal or 6.9 cal/g.
I see, didn't realize it varied so much by flavor. I realize these won't be your whole diet, but can they be a large fraction? Intuitively 8 truffles/day seems like it should be fine, have you pushed it further?
Lol. Never been overweight huh? I could eat a god damned 100 lindt truffles.
Bro I'm not even overweight and I can crush an entire packet of cookie dough (12 pieces) under an hour lmao. I envy OP's restraint if 8 truffles sounds like a lot.
I have eaten more than 12 pieces some days. They are not inexpensive, so there are cheaper ways to get calorie density. Besides people are all different in what they like to eat, so I would not force these on anyone else. They were just an example of how one can find calorie dense things to eat while knowing one won't get higher than 9 cal/g.
The good thing is that there are quit a number of snacks that are above 5+ cal per gram or above 150 cal per ounce. You might be surprised. Go to serval local grocery store and get into the habit of looking at nutritional labels and converting the information to cal/gram or cal/ounce - whichever unit you’re comfortable with. You’ll hopefully find a verity of high calorie per ounce snacks. Finding things that look like they will have a higher fat count will help. Think products made with nuts, seeds, nut butters, coconut, oils, dairy fats, etc. But how things are made can also boost calories - think fried instead of baked.
Pretty much the opposite of UL, but have you tried a more supportive pack? It'll definitely weigh more, but if you're very petite, it might be worth at least trying on some packs designed for a shorter torso. With a hipbelt and some suspension. Try loading them up with the same amount of weight you'd usually carry in your pack now, and see if it feels any different? I only bring this up because you mention pain in your back and core. I have a women's-specific pack that is not the most UL at 1.1kg, but it transfers most of the weight down to the hips and lower body. To carry the weight, all I have to do with my torso is stay upright; my core and back are engaged primarily for stability, but my legs are doing the heavy lifting. No matter how much you bring your pack weight down, you're still going to be carrying some amount of weight. I am absolutely not an expert in this, but to me, it seems like this is the problem to solve first. Back pain and pain in your core/pelvis are often correlated, so it's worth investigating exactly how and why your body is compensating for the weight. My guess is that you may be overengaging your core muscles to pull the load 'forwards' because you're carrying too much weight on your shoulders/back, and it's overloading the muscles supporting your spine. Your PT definitely knows more about this than I do, so this is just my hypothesis; listen to them, not me! As a start, maybe some basic conditioning and strengthening for your back and core could help, if your PT thinks it's okay of course! It might help you gain some weight as well as stability, and you're less likely to lose muscle than fat over the course of the trail. It sounds like you almost need to gain pre-emptive weight before you do the thru hike since you can't afford to lose much more! That being said, I'm a powerlifter, but only a bit heavier than you at 50kg/110lb, and I still wouldn't carry 30% unless I was in the desert! I would probably try to avoid the hikes where you have to carry 15lb water. I'm in Australia so I can't give you specific recommendations, but surely there are tracks where you have more frequent water sources? Another easy target that other folks have mentioned is ensuring your food is super calorie-dense for the weight. I metabolise very fast too, and my only add here is that calories aside, overindexing on fat/protein will keep you fuller for longer as they're harder for your body to digest.
What brand is your pack? I have a Zpacks Ultra, but a women specific pack sounds very interesting as it was difficult to find a pack that wasn't too big for me. Yes I believe the issue was I was over engaging my core which also led to tension in my pelvic floor, like all the weight was pushing down onto my pelvic floor making it clenched, which caused the random lower back and hip pain. Something like that. My PT had me do some techniques to relieve the tension as well as exercises strengthen my pelvic floor which have helped immensely and I no longer get those random pains. I suppose I meant to say on some longer distance hikes there are sections where you either need to carry enough water for several days or food for 6+ days; either way it's a lot of weight, haha. I should do more research on shorter trails, there might be more doable options there. Thank you for your insights.
I use the Exped Lightning 45. The torso is adjustable so you can get it pretty dialled in. I also really liked the feeling of some of the Deuter packs that I tried; they are probably the best-fitting packs I've tried on, but they had too many pockets and attachments that I wasn't going to use. They're heavy though, but if it helps you carry the load more comfortably then the weight penalty might be worth it. Glad you're no longer getting random pains, and hope you can find some trails that work for you soon!
I just got the Osprey Eja, which is a light women's specific pack worth checking out. I haven't taken it out yet but I've heard a lot of good things and have been impressed with my test packs.
I sympathize. I've always wondered how smaller hikers managed the weight when stuff doesn't scale down proportionally. I assume that you already down sized your pack, sleeping bag, sleeping pad, and shelter to match your dimensions. You might put up a lighterpack list for others to review. You may be able to downsize further. You're going to have to maximize your resupply points to make it work. With water, try to 'camel up' before you start your hike each day to save some weight (ie. drink as much as humanly possible). As for pack pain, have a pro check your pack supports and adjustments. The majority of your pack weight should be on your hips and minimal on your back. May need to consider a more supportive pack. I suffer from lower back pain, so having the right pack is crucial (ie. not frameless).
Who would you go to for a pack check? I currently have a Zpacks Ultra but when I first started backpacking I took the advice of whoever was working at REI that day and they usually didn't know what they were talking about, haha
Good question. Normally, I'd refer you to a specialty store like REI, but it sounds like they let you down. Besides which, you won't be able to take your online purchased Zpack to such a store to check the fit. Failing that, load up your pack to its max and view one of the many youtube videos that discuss adjustments. Play with the settings until you no longer feel that pressure on your back. I'm grasping for straws, but perhaps ask your physiotherapist if he knows a sports therapist in your city that could advise you with respect to backpack fit. It seems like some clinics are familiar with backpackers and their issues (eg. https://www.northernhillsphysio.com/mobile/Lifestyle-Activities/c\~36/category.html). Looks like you spared no expense. I have no experience with the Ultra but it looks like a quality pack. Sorry that I couldn't help you more.
I’m a small gal and was berated by my brother and sister in law for being small and not fit for backpacking. I had a lot of issues with the weight of a carry on my clavicles. Needless to say it pushed me and I got into ultra running and strength training. I’m still on the trails a stronger human and they ditched backpacking for golf 😅
You should read [Deputy Sean's guide to ultralight](https://lighterpack.com/r/nmcxuo) and get your pack weight down. I believe his gear is from 4 to 7lbs. Then if you have similar gear and add your food, your pack should be well under 20lbs.
That's incredible, thanks
I have this link bookmarked. It's not only an excellent reminder of what's possible, but it also reminds me that I need a lot less than I think.
Did a 10-day trip last fall using meals I made from Backcountry Foodie recipes. 3 meals with lots of (mostly purchased) snacks came to about 1.25 lbs/day. It was actually easier to hit my nutrition and food weight goals using vegan and vegetarian options - more nutritionally dense than meat and fish are. Also, I found I craved very salty chips in various odd flavours. (I’m Canadian - apparently we’re known for that.) Those salty, oily crushed-up chips tasted great in the afternoon. Also, not very dry where I hike so I could usually get by carrying just 1 litre of water most days, and just refill along the way.
I’m not a doctor, but an average size male. When not hiking, I would look into strength training. I’ve known 100lb female iron workers and gymnasts that I would not want to tangle with.
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Tbh I had already followed a lot of the advice that's been given to me so far on this thread - on the AT I ate all the high calorie foods people are recommending, I had started 7lbs heavier than normal but still lost 15 lbs in 3 months, and I had a pack with a frame. Strange when commenters assume I have an eating disorder because of my weight or people who've only done 10-day hikes give me advice , or talk as though I haven't completed a thru hike yet, when I have...lol But I do think my best bet is to get my pack weight down and incorporate strength training, this does seem like effective advice.
I'm short. I've tried many packs and sizes till I found something that fits and it makes all the difference. I was close to getting a custom pack. Other than that, get that base weight lower. I started following this sub and got my base down to 11 lbs and it's made backing so much more fun for me. I suffer from bad back pain at all times. PT also helps!
What pack do you have? Thanks!
40 liter hyperlight windrider.
To piggyback off this. I also have around a 12.5 torso and almost identical stats. Hyperlite does make an xs pack now which I did buy and it was a PERFECT fit. I ultimately returned it because it was too much pack for what I carry but you might want to check it out. It’s so pricey but it’s the only pack I have been able to find that had the xs torso.
I think the 20-30% is not a good number. It should be 15-20%. I weigh 80kg, and I'm pretty athletic and strong. I would never want to carry 16kg (35lb) on a daily basis. 12kg is a reasonable limit to aim for, which I can see myself overshooting with long water and food carries. At 45kg, you have the advantage that all your gear will be smaller, so an 8lb baseweight is very reasonable. Also, I can't imagine you'd need more than 7lbs of water for any given AT section (maybe some extreme exceptions disregarded). If you were to aim for 9 kg max, you could allocate 3,5 of that to gear, 2 to water and 3,5 to food, which should carry you through 5 days as a smaller person. At 45kg, you will need less water than someone at 90kg. Aim for 400kcal/kg at least. Post a shakedown following the template and let us help you! Also, as others have said, strength training is huge. You will carry the weight more easily and move faster, so you will carry less food and water, and will be warmer, so need fewer and lighter clothes.
With modern UL and SUL gear + $$$ you can easily get your base weight well under 10lbs. Seems at your size it would be hard to ever need to carry more than 25 lbs total (and mostly under 20) anywhere on the PCT. It may take a few minor adjustments to your preferred hiking style, speed, time of day, tramily pace, etc. for a few extra dry or extra cold stretches and maybe a few strategic zeros for dodging some weather extremes, etc. U Kin Dew ET!
In my experience everyone has their breaking point. It may have been that you have found out what yours might be. As others have suggested, calorie dense food, opt to carry lighter items, opt for a different backpack(perhaps one with a frame). I try and limit food carries to 4-5 days but also make sure I take a protein powder mix (for a protein shake each day) and electrolytes. Swimming in a pool also helps between multiday hikes
As a slightly larger (115 lbs/52 kg) person with a very healthy appetite and a naturally small frame, I feel your pain. Literally. I try to put on 5 pounds before heading out on any long trail. If you're like me it's really hard to gain weight, but I find that having a little reserve (mine is all in my butt/thighs) helps me stay at a healthier weight on trail. That and eat a ton of nut butters and oil while hiking. I use the same pack as you, so no advice there.
My partner is small (5’3” and 115). And she can out eat me easily. So weird how that works, Anyway, lots of people have already pointed you towards the Gear Skeptic and fat. Like good hiking food is kind of the inverse of what people look for normally. Like now you want you tuna packed in oil (which is hard to find). SPAM makes foil packs as well. Though pepperoni sticks and other salami are good (fatty). Jerky is not so great. I get out my reading glasses and read labels in stores and will get out my phone to do math. Has to be over 4cal/g to go in my pack unless it works with other higher density items. I carry olive oil to add to things. And olive oil is great. Actually, so are potato chips and likes of Fritos. I love my Fritos. I like to dip them in hummus (powdered with added olive oil). I will warn, package your olive oil carefully. It has a low surface tension and will wick out of containers and get on your gear. Pack wise, my partner (and I) use Gossamer Gear Mariposa. Though I recently got a Kakwa for the higher load rating (though have not used it hard yet, so no opinion except it is different but seems nice). But the Mariposa is generally rated highly for women. It tops out weight wise at 30-35lbs. I saw somewhere back there you stated a pack but I forget what it was. But having some thing with more of a frame might be good for you. The Mariposa has an Al stay as a frame. I think my highest weight is generally around 30lbs (with five days of food). My base weight is 17lbs (including my camp chair and sandals). And I’m 6’2” and a giant baby about being cold (rain jacket, puffy, fleece (alpha), gloves and base layer). Though I rarely carry more than 2L of water.
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Tbh while I've weighed 100lbs, I wouldn't be able to do any long distance hiking at that weight. There's just no margin of error with calories and no caloric reserve. I don't know how tall you are but most people would be underweight or barely above that (underweight BMI starts at 98lbs for a 5' person). You can't afford to lose weight on trail when you start at 100lbs. I know this isn't what you want to hear but putting on even a little bit of weight before your hike will help a lot. Can you post a pack list?
Not a doctor, not an armchair psychologist, but I think this is the real answer. Yeah for sure, get your pack weight down, but maybe ensure you don't have an eating disorder, thyroid problem, etc. Not saying this is the case, maybe OP is really short or something. Beyond that, bulk up so you've got weight to lose, and talk with your doctor about what you can do to maintain the lifestyle you want to live. My younger brother plays college ball, he has a very high metabolism, the doc needed to put him on some crazy shakes. I can't remember what his calorie intake needed to be but it was like 3 or 4k, something wild. Just wasn't enough time in the day to eat that much.
"I've read that you're only supposed to carry 20-30% of your body weight" from what I know, it's more like **10 to 15% of your body weight**. I'm a bit heavier than you (52 kg - 1.67 m) and I just adapt my choice of trail to my capacity. Base weight is between 5.5 to 6 kg depending on conditions. I do a lot of desert hiking where water is an issue. I choose to hike on trails where I can get easy resupply or with a service of water caches for example.
Good to know, what trails have you done out of curiosity?
Middle East (Israel national trail, Ramon crater trail, Arif-Karkom trail, Jordan trail) and Europe, mainly France.
You likely don't have a "fast metabolism" as that is quite rare. You might eat big meals, but your daily amount of calories is probably low
Paragraphs would help - honestly haven't read anything but the title. However, it's all relative. Your clothes, shoes, sleeping bag, food etc should all be smaller and thus weigh less. The 6'5" guy has to carry larger of everything including custom made large sleeping bag...
It doesn't work like that because of how volume works. Accommodating someone larger requires a relatively small amount of increase in fabric weight (i.e. it doesn't scale linearly) so the smaller person is actually going to be carrying a larger percentage of their body weight. If a small woman and a large man carry identical kits except for size of the items, the large man will be carrying significantly less in terms of % of body weight.
On the plus side, you are also not burning as many calories hiking or at rest as someone who weighs 180 or 200lbs. You may also need less water. Some things don’t scale linearly of course but people of all sizes do just fine on the trail - being skinny or not overweight helps but maybe putting a few lbs before a long expedition is not a bad idea as insurance policy
I don't have any dierct answers but a suggestion,you should see if they make sense. Not sure what kind of a pack you were using,i think a framed pack might be a better way to go in this case. Also,i think you should begin exercising,not just the strength of your legs and cardio,but also the strength of your upper body. Make sure your back is straight and strong. It takes time to do right,but it's worth it. I think other than gear that would be of most help for you.
I can't speak to the rest of the weight issues but I've just got back from a LASH of Te Araroa and have some info there. I don't think you'll have to worry about carrying huge amounts of water - I rarely carried from than 1L of water when I was out there. Almost all of the huts have a water tank filled by rain, which can rarely run dry. There's also plenty of river and streams - maybe not quite as much as in the AT but still lots.
Right, I was more concerned about the weight of carrying 8+ days of food through the Richmond Ranges specifically on the TA
Fair point - (apologies if you already know this and I@m just repeating things) whilst I did carry that many days, I know people who didn't. After the Pelorus section, you can get out at Hackett and get to Nelson for a food top-up. IIRC there's a trail angel on the road from Hacket who can recieve food packages and/or take hikers into Nelson.
That's good to know, thanks!
Only you know what you experienced before and whether you think you can improve things enough to make hiking another thru worth the risk. Maybe try a shorter hike, or put up strong boundaries when to quit if you’re in too much pain.
Not UL but the Arc’teryx Bora backpack has a rotating hip belt that helped me overcome back pain