I remember one three-day hike where my pack felt fine for the first hour, tolerable by lunchtime, and deeply offensive by the second afternoon. Nothing had broken. Nothing was missing. I was just carrying more than I needed. On a later trip, same distance, same terrain, lighter pack, everything felt easier. Same hiker. Same legs. Completely different experience.
If you are wondering how heavy a three-day hiking pack should be, you are asking the right question. Pack weight has a huge influence on comfort, endurance, and enjoyment, especially once the miles start stacking up.
The short answer
For most hikers, a 3 day hiking pack should weigh between 20 and 30 pounds (9 to 14 kg) including food and water.
Where you land in that range depends on experience, conditions, and personal comfort.
The general rule of thumb
A commonly used guideline is that your pack should weigh no more than 20 to 25 percent of your body weight.
For example:
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A 150 lb (68 kg) hiker: ~20–25 lb pack
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A 180 lb (82 kg) hiker: ~22–30 lb pack
This is not a hard rule, but it is a useful starting point. I have found that staying closer to the lower end makes long days noticeably more enjoyable.
What makes up that weight
Base weight
This includes your gear without food and water. Shelter, sleep system, clothing, cooking gear, and essentials. For many hikers, a comfortable base weight for a three-day trip falls between 12 and 18 pounds.
Lower base weight gives you flexibility for food and water without crossing into uncomfortable territory.
Food
For three days, food usually adds 4 to 7 pounds, depending on calorie needs and food choices. I have learned that packing calorie-dense food saves both weight and space.
Water
Water weight varies the most. One liter weighs about 2.2 pounds (1 kg). If water sources are frequent, you can carry less at a time. If they are scarce, pack weight climbs quickly.
This is often where trips feel heavier than expected.
How conditions change the ideal weight
Terrain
Steep climbs, uneven ground, and technical trails make lighter packs more important. Extra weight feels exponentially heavier on elevation gain.
Weather
Cold or wet conditions require more insulation and protection, which adds weight. This is one of the few times carrying extra weight is usually worth it.
Experience level
Newer hikers often carry more and tolerate less weight comfortably. Experienced hikers tend to carry less, not because they are stronger, but because they are more selective.
Three real scenarios
1. The comfortable middle ground
A hiker with a 24 lb pack on a moderate three-day route moved steadily, slept well, and finished feeling tired but satisfied.
2. The overpacked lesson
A 35 lb pack led to sore shoulders, slower pace, and constant adjustments. Nothing critical justified the extra weight.
3. The lightweight success
A 19 lb pack felt almost playful on rolling terrain. Energy stayed high even on day three.
A quick aside about ego and pack weight
There is no prize for carrying the lightest pack, and there is no virtue in carrying the heaviest. The goal is not to suffer impressively. The goal is to hike comfortably and safely.
I have stopped caring what my pack weighs compared to others. I care how my body feels at the end of the day.
My personal takeaway after many trips
For a three-day hike, 20 to 30 pounds is the realistic, comfortable range for most people, with lighter generally feeling better if conditions allow. Focus on trimming unnecessary items, choosing efficient gear, and managing water weight wisely. When your pack feels manageable, everything else about the hike feels more enjoyable, and that is the outcome that actually matters.