These packing rules apply to hiking and travel backpacks with a capacity of 25–75 litres.
Packing a backpack correctly saves you back pain, annoying searching and unnecessary weight on the trail. With the 3-zone rule, smart weight distribution and a few pro tricks, your backpack becomes the perfect companion – whether it's a day hike, multi-day trekking trip or bikepacking adventure.
The 3-zone rule for weight distribution
A perfectly packed backpack shifts the weight as close as possible to your back and to shoulder-blade height. This way, the centre of gravity sits optimally over your hips – your body carries the load efficiently, without wobbling or pulling backwards.
Bottom – light & bulky items
Sleeping bag, down jacket, spare clothing. Soft material as padding and base filling. You won't need these items until the evening.
Middle – heavy items close to your back
Water bladder or bottle, stove, tent (central parts), food. Directly against the back padding – a central centre of gravity takes the strain off.
Top – quick access items
Rain jacket, first-aid kit, snacks, headlamp. Must be quickly accessible on the trail – without having to unpack the whole backpack.
Outside – frequently used items
Water bottle, map, sunglasses, phone. Light items only – otherwise swinging weight affects your balance while walking.
How heavy should my backpack be?
The rule of thumb for a healthy back-to-backpack ratio:
- Day hike: max. 10% of your body weight (so 7 kg for 70 kg)
- Multi-day trip: max. 15% of your body weight (10.5 kg for 70 kg)
- Children up to 12 years: max. 10% – a strict guideline
- Trekking with a tent: 20% possible with a well-adjusted carrying system
Important: Weight distribution ensures that 70–80% of the total weight rests on your hips, not your shoulders. Find out more about fit in our hiking backpack adjustment guide.
Tip: For multi-day trekking trips, models like the Osprey Kestrel & Kyte with an adjustable back system and 38–68 litres of capacity are recommended.
What capacity do you need?
The litre capacity of your backpack determines how much you can bring – and how heavy it gets. As a guide:
Snack, rain jacket, water
Spare clothes, sleeping mat, stove
Tent, sleeping bag, provisions
Winter, long distances
Rolling clothes to save space
Instead of folding and stacking: roll. The rolling technique saves up to 30% volume – plus fewer creases:
- Lay the T-shirt flat on the ground, tuck in the sleeves
- Roll tightly from the bottom up, like a carpet
- Secure the roll with an elastic band or in a packing cube
- Arrange the rolls standing up in the backpack like a stacked relief
Save even more space with: packing cubes (packing bags). Separate underwear, T-shirts and socks into individual cubes. Goodbye chaos.
Our 7 pro tips for smart packing
Two-bag rule
Keep wet items separate from dry ones. A dry bag for damp items (towel, shower gel), a packing bag for dry items (sleeping bag). No soggy surprises.
Reduce weight
Every gram counts. Merino instead of cotton, a Trangia instead of a heavy gas stove, titanium cutlery instead of stainless steel. Details in our ultralight trekking guide.
Quick-access compartment
Snacks, sun protection, headwear in the top compartment (lid). That way you don't have to open the whole backpack for a 2-minute break.
Manage moisture
Rain cover for bad weather or sudden weather changes. Keep valuables (electronics, documents) separate in a dry bag – even in case of splash water.
Evening packing
What you need in the evening (sleeping bag, toiletries) goes at the bottom. That way you won't have to unpack half the backpack at the campsite.
Adjust the carrying system
Hip belt always on the iliac crest, not on your waist. Readjust all straps once the backpack is packed – see our adjustment guide.
Test-pack before the trip
Pack everything completely the day before and carry it around your home. This way you'll spot pressure points or missing items in time.
Backpack type and intended use
Depending on the trip, you'll need a different backpack. Our recommendations:
- Day hikes and after-work walks: hiking backpacks 20–30 L with a rain cover
- Multi-day trekking: trekking backpacks from 45 L with a sturdy frame
- Alpine mountain tours: alpine backpacks with ice axe attachment
- Travel with hotel stays: travel backpacks with suitcase-style opening
- Bikepacking: special frame/handlebar bags instead of a classic backpack
Common mistakes: heavy items on top (tips backwards), light items in the middle (loses centre of gravity), overloaded outer pockets (pendulum effect while walking), backpack too big and half-empty (shifts while walking).
Frequently asked questions about packing a backpack
Where does the heaviest item go in the backpack?
In the middle, directly against your back, at shoulder-blade height. This includes water, tent, stove or food. This keeps the centre of gravity centrally positioned over your hips – your body carries the load efficiently and you walk upright.
How heavy should my backpack be at most?
Day hike: maximum 10% of your body weight; multi-day trip: up to 15%. At 70 kg body weight, that's 7–10.5 kg. Children up to 12 years should strictly stay at 10%. On trekking trips with a tent, trained hikers can carry up to 20%.
What is the 3-zone rule?
Light items (sleeping bag, clothing) at the bottom – heavy items (water, tent, stove) in the middle, close to your back – frequently used items (rain jacket, snacks) at the top. This way, the weight is distributed optimally onto your hips.
Should clothes be rolled or folded?
Rolling saves up to 30% volume and avoids creases. Lay the T-shirt flat, tuck in the sleeves and roll tightly from the bottom up. Secure the roll with an elastic band or packing cube. Arrange it standing up in the backpack.
Where should the hydration system go?
Place the water bladder in the inner compartment directly against your back (often with its own holder). The tube runs over your shoulder and clips onto the shoulder strap. Alternatively, a bottle in a side pocket – but max. 1 litre, otherwise it causes a pendulum effect.
How do I protect electronics from moisture?
Pack laptops, cameras, phones and power banks in a dry bag or zip-lock bag. Even with a rain cover, individual drops can get through. Give valuables extra protection.
Conclusion: Packing correctly saves energy and time
A cleverly packed backpack eases the strain on your back, makes access easier and prevents frustration on the trail. The 3-zone rule as a foundation, the 10/15% rule for maximum weight, and the 7 pro tips turn every trip into a pleasure.
Find out more in our guides how to adjust a hiking backpack correctly, ultralight trekking and bikepacking packing list.
