Carrying too much weight in a backpack can cause health problems such as pain in the back and shoulders, especially in children. It’s essential to know how much weight is safe for a child to carry while hiking to avoid this problem.
The recommended weight for children to carry is 10-15% of their body weight. However, during hiking trips, the weight is carried for longer than normal, so the recommended weight should be minimized until they are accustomed to backpacking.
I did a lot of research to find the best guidelines on how much weight kids can safely carry while hiking. Read on to learn more.
How Much Weight?
Most experts such as doctors and chiropractors recommend that a child not carry more than 10-20% of their body weight. It’s easy to see how there are a lot of variables that could affect whether you should be closer to the smaller or larger end of the range. For example, a young child shouldn’t carry as much as an older child, even if they are the same weight. A child who isn’t used to carrying a load or hiking will not be able to comfortably and safely carry as much as they will after a few months of practice. Parents have to use their best judgment and watch their children in order to see when they have too much in their packs.
School Backpack Use vs Hiking Backpack Use
There is a big difference between the amount a child should carry in their school packs compared with the amount they should carry hiking. Most children only carry their school backpacks for a few minutes each day, while walking from the bus or car into the building and in between classes. Most schoolchildren can safely carry more weight in their book bags than they can while hiking.
On the other hand, when they are hiking children will be carrying their packs for longer at a time. If you hike for 2 miles, you will likely be carrying your packs for an hour or more. Children, especially those who are new to hiking and carrying weight, should carry packs that weigh no more than 10% of their weight, or even less. Children who are accustomed to hiking can gradually increase the amount they carry, but I wouldn’t go over 15% of their weight until they are close to adult size.
Hiking Items and Their Average Weights
Because it can be so easy to overload your child’s pack, I compiled a list of the items that we recommend kids learn to carry on their own, along with average weights. Because some of the weights can be so variable, I used both the weights from items I own as well as products for sale online and estimated an average. This table is so helpful to me as I plan hikes with my kids.
| Item | Average Weight | Item | Average Weight |
|---|---|---|---|
| Backpack (toddler) | Under 1lbs | Small snack packet | 4 oz or less |
| Backpack (child) | 0.5-1 lbs | Lunch | .5-1 lb |
| Backpack (small adult) | 1-2 lbs | Whistle, band-aids | Under 1 oz |
| Fanny pack | .5-1 lb | Small toy, socks | 1-5 oz |
| Plastic bottle (16-32 oz) | 9 oz | Flashlight | 5-8 oz |
| Steel bottle (16-32 oz) | .5-2 lbs | Poncho or foil blanket | 1-2 oz |
| Fresh Fruit | 4-5 oz | Bug spray | 4-6 oz |
| Sweater | .5-1 lbs | First-aid kit | 4-12 oz |
| Hat | 3-5 oz | Sunscreen | 4-6 oz |
What to Pack for Different Ages When Hiking
When packing for hiking trips with kids, it’s helpful to know what is most important for them to help carry and how much they can bring at each age. I created a chart to help show the average amounts kids can safely carry at different ages along with suggested items for them to bring. Kids, especially young kids, love to carry backpacks and bring their own supplies on hiking trips. It makes them feel independent and prepared, just like it does adults. Parents have to limit the number of things kids load in their backpacks while allowing them to feel helpful and included. Allowing kids to carry their own snacks, extra layers, and basic supplies can be done while still sticking to weight guidelines.
| Age | Average Weight | Recommended Weight to Carry | Basic Items | Suggested Additions |
|---|---|---|---|---|
| 2 | 25 | 2-4 lbs | Pack: 0.5-1 lbs Water bottle 1-1.5 lbs Total: 1.5-2.5 lbs | Nothing, or possibly a sweater and a small snack such as a banana or crackers. |
| 3 | 30 | 3-4.5 lbs | ||
| 4 | 35 | 3.5-5 lbs | Small snack, sweater, whistle, band-aids. Possibly a small toy or socks. | |
| 5 | 40 | 4-6 lbs | ||
| 6 | 45 | 4.5-7 lbs | Pack: 1-1.5 lbs Water bottle: 2.5-3 lbs Total: 3.5-4.5 lbs | Small snack, sweater, whistle, band aids. Possibly a small toy or socks. |
| 7 | 50 | 5-7.5 lbs | ||
| 8 | 55 | 5.5-8 lbs | Above plus socks, a hat, and a poncho. Possibly a toy or flashlight. | |
| 9 | 60 | 6-9 lbs | ||
| 10 | 70 | 7-11 lbs | 1-2 lbs Water bottle: 2.5-5 lbs Total: 3.5 -7 lbs | Larger snack or packed lunch. Sweater, socks, poncho, whistle, first-aid, flashlight, small toy. |
| 11 | 80 | 8-12 lbs | ||
| 12 | 90 | 9-14 lbs | ||
| 13 | 100 | 10-15 lbs | 1-3 lbs Water bottle: 2.5-7 lbs Total: 3.5-10 lbs | Above plus band-aids, whistle, small toy, hat. |
| 14 | 110 | 11-17 lbs |
How to Find Lightweight Items For Your Child
When packing for a child to go hiking, it’s useful to find lightweight items that won’t overload their packs. This is especially true if your children are under the age of 8-10 and only have a few lbs of extra weight before they are over their limit.
How to Find Lightweight Backpacks and Fanny Packs
Most toddler packs are relatively lightweight. Larger packs, and those designed with more features, tend to be heavier. Focus on features as well as weight when shopping, and look for packs advertised as being lightweight. Children don’t need much space in their packs, as they won’t be filling them anyway, so it’s a good idea to search for smaller packs. Hydration packs are often smaller and fit children well. In addition, they won’t need to carry the extra weight of a water bottle if they use a hydration pack.
Look For Lightweight Water bottles
It makes sense to avoid extra weight by finding water bottles that aren’t too heavy. Some insulated steel bottles can weigh 2 lbs, which is more than necessary for a child. It is easy to find lighter bottles, however. Older kids may need to carry more water since they can go on longer hikes, so their bottles will weigh more. It’s still easy to find large bottles of 2 liters or more that weigh under 2 lbs empty.
Using Lightweight Snacks
There are plenty of snacks that don’t weigh much, and with children, it makes sense to focus on these. Older children and teens will be ready to start carrying heavier snacks and even small lunches. Here are some ideas for low-weight, healthy hiking snacks kids can carry in their packs:
- Fresh fruit
- Sandwich crackers
- Small bag of chips or crackers.
- Trail mix or snack mix
- Nuts
- Dried fruit
- Bribe candy (Yes, this is a thing. We use large Tootsie Pops because they last a long time and aren’t messy.)
Finding Lightweight Survival Supplies
The survival supplies that make sense for children to carry, such as ponchos, flashlights, and small first aid items, and usually very lightweight. Most of these items weigh less than half a pound. Once your kids are teenagers, they can usually begin carrying heavier items and may even carry their own overnight backpacking supplies such as a lightweight sleeping bag and freeze-dried food.
Conclusion
Regardless of how far you are hiking, take the time to make sure your child’s backpack isn’t too heavy for them. Not only will a heavy load cause back and shoulder strain, but it will also tire out your child and make hiking an uncomfortable and dreaded experience. This is why I often recommend beginner hikers and young children leave their packs at home for short hikes. You can
This post is part of a series of articles about what to bring when hiking with kids. Here are the rest of the posts:
The Ultimate Guide to What Your Kids Need When Day Hiking
What to Bring Hiking With a Baby or Toddler
What Your Kids Should Carry When Hiking
The BEST Snacks to Bring Hiking With Kids