Hiking in the Swedish mountains can be a fantastic nature experience. Hiking is also an activity that suits most people because the tour can be adapted to your level of experience.

Hiking strengthens both body and soul. You get exercise as well as meditation, and there is research that shows that nature activities have a positive effect on your well-being. The mountain nature changes in different colors depending on what time of year you go. If you hike early in the season, you will experience flowering and greenery - in the fall you can enjoy beautiful autumn colors and crisp, fresh air.

Regardless of the season you go hiking, good planning of equipment, clothing, accommodation and safety is needed. Don't forget your feet either. Using special hiking socks and well-worn hiking boots is important to make your experience as enjoyable as possible. In this guide, we have listed the most important things you should consider before your hike in the mountains.

Hiking in the Swedish mountains

The Swedish mountain area is part of the Scandinavian mountain chain Skanderna. In Sweden, the mountain area extends from Treriksröset in the north to Dalarna in the south. There are many different hiking trails to choose from for both beginners and experienced hikers. If you are a beginner, a day hike may be enough, or you can join a guided hike. At Swedish Tourist Association - STF - you can read about different hiking trails, accommodation and other tips. STF has its own mountain cabins along the hiking trails where you can stay one or more nights. You can also bring your own tent, and then there is an additional fee to use STF's guest kitchen, shower and other amenities.

There are several hiking trails in the Swedish mountains for both beginners and experienced hikers. Some of the most popular are Kebnekaise, Höga Kusten, Grövelsjön, Kungsleden, Jämtland Triangle, Sylarna Runt (Swedish-Norwegian tour) and Vindelfjällen.

How should I prepare for the mountain hike?

Planning is required before a mountain hike, and if you are properly prepared, there is every possibility of a great hiking trip without any chafing or other inconveniences. How you plan your hike depends of course on whether you are going on a day trip or going out for a week.

Route and safety. Plan a route that suits your experience level. Get a waterproof paper map and compass - don't rely solely on digital equipment such as apps and GPS. If you are a beginner, you should always stick to marked trails. Tell someone close to you when you are heading out and when you expect to return, just in case. Keep an eye on the weather - mountain weather can change quickly and be prepared to change your plans.

Equipment. If you have never hiked before, test your equipment at home before you set off. You should also think about what type of backpack you should have and how big it needs to be. If you are going to stay in a tent, you will need to pack more and heavier. Test hike at home with your backpack and boots of the right weight.

Stay in a tent or mountain cabin. You need to plan your accommodation. Should you book mountain cabins along the trails or bring your own tent? The right of public access in Sweden means that you can camp outdoors as long as you respect nature. Also choose a sleeping bag that suits you - there are different thicknesses and materials for sleeping bags depending on the outside temperature and your own preferences.

Don't forget your feet - hiking boots and hiking socks

Your feet are what will propel you forward on your hike, and one of the most important factors to consider. Therefore, take care of your feet both before and during your hike. By choosing hiking boots and hiking socks with care, you will have feet that feel good regardless of the length of your hike.

• Take care of your feet before the hike, a prerequisite for getting a good start to the trip. Do a pedicure at home with a foot bath, trim long toenails and lubricate your feet with a rich cream.

• Break in your boots. Choose proper hiking boots and break them in beforehand. That way you'll notice if there's any rubbing and can tape it up as a preventative measure. Also bring some Compeed patches, spray patches or adhesive plasters with you on your trip. If you're going on a day trip with a lighter backpack, a pair of sneakers will work well, but choose a pair of durable shoes with good grip, such as a pair of trail shoes.

• Hiking socks in wool with reinforced toe and heel. The socks should be made of merino wool and functional material - they keep your feet dry and comfortable throughout the hike. Another advantage of hiking socks in merino wool is that they counteract odor as wool is naturally dirt-repellent. High-quality hiking socks can handle long distances - you can feel confident in avoiding annoying chafing and blisters. Don't forget to bring a change of socks.
  

Packing list for the hike – pack smart and light

Packing for a mountain hike can be a challenge in itself as a novice hiker. Many people pack too heavy, which makes the hike more difficult than it needs to be, so it is an advantage to read up and test hike with the right weight beforehand. Pack smart and light!

• Food and drink. Thermos, mug and spork (combined spoon and fork). On long hikes, light food is the rule - dried food and snacks with a high energy content as you burn more energy than at home in everyday life. Oatmeal, muesli and wholemeal bread are a good breakfast in combination with cold cuts, dried fruit and dry milk. For lunch and dinner, freeze-dried food, soups and pasta are good. Supplement with energy-packed snack bars and nuts.

• Light clothing that protects against wind and moisture is essential. Windproof and waterproof shell jacket, fleece sweater or thin down jacket, hat and good gloves. Think of the 3-layer principle: base layer, mid layer and shell jacket. Mid layer should insulate, so a fleece sweater is good. Whatever you pack – avoid cotton on the hike! Cotton gets wet and dries slowly. Go for merino wool or synthetics.

• Base layers and underwear made of wool or synthetic. The advantage of merino wool is that it keeps you warm even when wet and stays fresh longer. Synthetic base layers, on the other hand, are cheaper and have good stretch - however, they do not have the same dirt and odor-repellent effect as wool. Remember to have an extra change of clothes for the clothes you wear closest to your body.

Other things in the package:

• Mountain map and compass, first aid kit, tape/plaster for chafing, eye mask if you are sensitive to light, soap, sleeping pad, sunglasses, sunscreen, cap, mosquito repellent, mobile phone, extra battery, knife, matches, toilet paper, small shovel, flashlight and headlamp. Don't forget to find out what is needed if you are going to stay in a mountain cabin, such as travel sheets.

How far can I walk per day?

How far you can hike in a day depends on several factors: your fitness level, the difficulty of the terrain, the weather, and the weight of your backpack. A typical day hike is around 5 km per hour. For longer hikes with heavier packs, the speed is usually around 2–3 km per hour, and for lighter packs for cabin stays around 4–5 km per hour. If you want to take it easy and enjoy your long hikes, you may not walk more than 20 km per day.

Good luck with your hiking trip in the Swedish mountains!

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