How Many Miles an Average Person Can Hike in a Day

You might wonder how far you can hike in one day. Most people walk between 8 and 15 miles. This depends on the ground and how fit you are. If you check what hikers really do, you will see numbers like these:

How far you hike depends on your skill. Beginners usually go 5 to 8 miles. Average hikers walk 9 to 15 miles. Experienced hikers might do 20 miles or more:

It is okay if your numbers are not the same. You can find your own speed. You will get better as you practice.

Key Takeaways

• Most hikers walk 8 to 15 miles each day. This depends on how fit they are and the trail. Beginners should try to hike 5 to 10 miles. Experienced hikers can go 20 miles or more with practice. Things like the ground, weather, and backpack weight matter a lot. These things change how far you can hike. To hike farther, add more miles each week. Listen to your body so you do not get hurt. Eating right and drinking water are very important. This helps you keep your energy up while hiking.

Average Hiking Distance

Typical Range

You probably want to know how far you can go on a typical hiking day. Most people cover between 8 and 15 miles. This range comes from outdoor studies and real trail reports. If you are just starting out, you should plan for 8 to 10 miles. You might feel tired after that, but it is a good goal for your first trips.

Here is what most hikers report:

• Average fitness hikers usually walk 8 to 12 miles in a day.
• Experienced hikers often reach 12 to 16 miles.
• Some thru-hikers, who spend weeks or months on the trail, can hike 16 to 20 miles after lots of practice.

You do not need to hit the highest numbers right away. Your own pace matters more than any chart or record. If you feel strong and the trail is easy, you might go farther. If the path is steep or rocky, you may want to slow down.

Tip: Always listen to your body. If you feel tired or sore, take breaks and drink water. Hiking is about enjoying the journey, not just reaching a number.

By Experience Level

Your experience makes a big difference in how far you can hike. Beginners, average hikers, and experts all have their own daily limits. Let’s break it down:

If you are new to hiking, start with shorter trips. You will build strength and confidence over time. Most beginners feel comfortable with 8 to 10 miles. Average hikers, who have some practice, often reach 8 to 15 miles. If you hike often and train hard, you might join the experienced group and walk 12 to 16 miles or more.

You do not need to compare yourself to others. Your own progress is what matters. Every hike helps you learn more about your limits and what you enjoy.

Hiking Distance Factors

Terrain

The ground you walk on changes how far you can go. Flat trails let you cover more miles, while rocky or steep paths slow you down. Take a look at this table to see the difference:

Walking on grass or uneven ground also makes your body work harder. You use more energy and your steps change. Smooth sidewalks are easier and help you save energy.

Fitness

Your fitness level plays a big role in how far you can hike. People who exercise often can walk longer distances. Studies show that as you get stronger and healthier, you can hike farther each day. If you build up your heart and muscles, you will notice you can go longer without feeling tired.

• Long hikes help your heart but can make you lose muscle if you do not do strength training.
• Doing push-ups or other exercises during your hike helps keep your muscles strong.

Weather

Weather can change your hiking plans fast. Hot days make you slow down and take more breaks. Rain or snow can make trails slippery and hard to walk. Studies found that hiking in the heat can slow you down by about 11%. Extreme temperatures or heavy rain usually mean you will hike fewer miles.

• Hot or cold weather lowers how much you want to move.
• Rain makes you walk less and take shorter trips.

Gear

The weight of your backpack matters. If you carry a heavy pack, you will get tired faster and may not hike as far. One hiker found that as her pack got lighter, she could hike more miles each day. Good gear that fits well and does not weigh much helps you go farther.

Elevation

Climbing up hills or mountains uses more energy. High-altitude hikes with lots of climbing usually mean you will cover fewer miles. For example, some mountain routes with lots of elevation gain average about 20 miles per day, while easier trails can reach 30-35 miles.

Tip: Always check the trail map for hills and plan your day based on how much you need to climb.

Estimate Your Distance

Simple Formula

You might wonder how to figure out your own daily hiking distance. Many experts suggest using a calculator or formula that considers your speed, the trail, and how much you climb. Here are some popular tools you can try:

You can use these calculators to get a good idea of how far you might go in a day. Keep in mind, no method is perfect. Studies show that most models have an error of about 13-15%. Sometimes, the mistakes in one part of the hike cancel out in another, so your total time may still be close. Some apps and signs can be off by almost an hour, while others like the MOVE algorithm are much more accurate.

Tip: Always plan for a little extra time. Trails and weather can surprise you.

Test Your Limits

If you want to hike farther, you need to test your limits safely. Start with short hikes and add a little more distance each week. Try to increase your mileage by only 5-10% each time. This helps you avoid injury and lets your body adjust.

• Keep a steady cardio routine, even when you are not hiking.
• Listen to your body. If you feel pain, slow down or rest.
• Use a training plan that gives you rest weeks.
• Break your hike into small goals. Celebrate each one.
• Bring snacks like nuts or energy bars. Drink water often and use electrolytes if you sweat a lot.

1. Add a longer hike once a week, aiming for 8-10 hours for full-day trips.
2. Try using a weighted vest to get used to carrying a pack.
3. Do core exercises to help with balance on rough ground.

Remember: Mental strength matters as much as physical strength. Picture yourself reaching your goal and stay positive.

You will see progress as you keep practicing. Each hike teaches you more about what you can do.

Hiking Tips

Training

You can boost your hiking distance with the right training plan. Experts suggest mixing cardio, strength, and flexibility workouts. Try circuit training to work your whole body. Focus on your legs and hips for climbing hills and carrying a pack. Add core exercises to help you balance on rough trails. Remember to stretch every day to stay flexible and avoid injuries. Rest days matter too. Your body needs time to recover.

You can also try a long hike once a week at a relaxed pace. Mix in strength days with lunges and step-ups. Add aerobic days with running or hiking for 30-60 minutes. Try uphill intervals for extra challenge.

Pacing

Your pace can make or break your hike. Start slow for the first 10 minutes to warm up. Then, find a speed you can keep for hours without getting tired. Take a 5-minute break after 30 minutes. After that, walk for 45 minutes to an hour, then rest for 5 minutes. If you feel sore, shorten your walking time to 30 minutes before each break.

• Keep a steady pace to save energy.
• Avoid pushing too hard early on.
• Adjust your speed for hills and rough ground.

Tip: A consistent pace helps you go farther and keeps you from getting too tired.

Nutrition

Eating and drinking right helps you hike longer. Start your day with a breakfast of 300 to 500 calories. Choose foods high in carbs, with some protein, and low in fat and fiber. While hiking, eat 30 to 60 grams of carbs every hour. Good snacks include energy gels, dried fruit, sports drinks, and bars. You might burn up to 5,000 calories in one day, so plan your meals.

• Drink water often to prevent cramps.
• Eat enough calories to keep your energy up.
• On average, you burn about 125 calories per mile.

Note: A hiker weighing 75 kg needs about 3,675 calories for a 15-mile hike. More miles mean more food and water.

You can expect to hike between 8 and 15 miles in a day, but your distance depends on many things. Your fitness, the trail, weather, and your backpack all play a part. Most people walk about 2.5 to 3 miles per hour, so your pace may change with hills or rough ground.

Hiking boosts your mood, lowers stress, and helps you feel good—especially in nature.

Stay safe by planning your route, checking the weather, and packing the right gear. Enjoy every step and remember, hiking is about the journey, not just the miles!

FAQ

How many hours does it take to hike 10 miles?

Most people walk 2.5 to 3 miles per hour. You can expect to spend about 3.5 to 4 hours hiking 10 miles. Take breaks when you need them.

Can you hike every day?

Yes, you can hike daily if you listen to your body. Start with short hikes. Rest when you feel tired. Your muscles need time to recover.

What should you bring on a long hike?

Pack water, snacks, a map, and a first aid kit. Bring layers for changing weather. Good shoes help you stay comfortable. Always tell someone your hiking plan.

How do you avoid getting tired while hiking?

Set a steady pace. Take short breaks. Drink water often. Eat snacks for energy. Choose a trail that matches your fitness. Enjoy the views and have fun!

See also

Essential Advice for Completing a 20 Mile Hike in One Day

Complete Gear Guide for a 30 Mile Hike in 2025

Ten Classic Hiking Trails Every Adventurer Should Experience

Top 25 Hiking Destinations to Explore Around the World