10 Hiking and Backpacking Myths to Leave at the Trailhead

Every sport has its folklore, and hiking has more than most. Some of it is genuinely useful shorthand. Some of it made sense thirty years ago. And some of it was never true in the first place. Here are ten beliefs I think are worth a second look before your next trip.

1. “You need heavy boots to protect your ankles”

Stiff, high boots feel reassuring, but ankle stability comes mostly from strength, balance and paying attention to where your feet land. For most maintained trails, lighter shoes or trail runners mean less fatigue, fewer blisters and quicker drying. Boots still have their place — snow, scree, heavy loads — but they aren’t a universal requirement.

2. “A pound on your feet equals five on your back”

The exact ratio gets argued about, but the underlying point is fair: weight on your feet costs extra energy. The myth is the implication that footwear is the only place to save. Your big three — shelter, pack and sleep system — usually offer far bigger wins.

3. “Cotton kills, so never wear it”

Cotton holds water and dries slowly, which is a genuine hazard in cold, wet conditions. In a hot desert, though, a damp cotton shirt can be pleasantly cooling. The real rule is: know how your clothing behaves when wet, and match it to the conditions.

4. “More gear means more safety”

Safety is mostly skill and judgement. A heavy pack full of contingencies can make you slower, more tired and more likely to make poor decisions late in the day. Carry the essentials, know how to use them, and leave the “just in case” pile at home.

5. “You should always filter water”

Treating water is a sensible default, especially in popular areas. But the risk varies enormously depending on the source. Learn to read water sources — high, fast-flowing springs versus stagnant pools below grazing land — and make an informed choice.

6. “Real hikers don’t use trekking poles”

Poles reduce load on knees during descents, help with river crossings, add stability on rough ground and can double as tent poles. There’s nothing “less authentic” about using a tool that works.

7. “Stretch before you start”

Static stretching on cold muscles isn’t much help. Start slowly instead: the first twenty minutes of easy walking is the best warm-up there is. Save the stretching for camp.

8. “If you get lost, head downhill”

Downhill often leads to water and roads — but it can also lead to cliffs, gorges and thick scrub. If you’re genuinely lost, stop, stay calm, and think before you move. Retracing your steps to the last known point is usually wiser than inventing a new route.

9. “Thru-hiking is 90 percent mental”

It’s a big part, but it isn’t the whole story. I wrote a whole piece on this one: Is thru-hiking really 90 percent mental?

10. “You need to be really fit to start”

You need to be fit enough for the hike you choose. Start with shorter distances and let the trail build your fitness. The best hiking plan is the one that gets you out the door.

The trail rewards curiosity more than certainty. Keep questioning what “everyone knows.”