Essential Gear and Food Tips for Hiking in Japan

When hiking in Japan, having the right gear is crucial for a safe and enjoyable experience. Here’s a streamlined list of essentials:

Gear Essentials:

• Hiking shoes (Gore-Tex recommended)

• Backpack with a rain cover

• Waterproof jacket and pants (Gore-Tex recommended)

• Sun protection: sunscreen, hat, sunglasses

• Insect repellent and poison remover (for hornets, black flies, vipers)

• First aid kit

• Mobile battery

• Toilet paper and portable toilet kit

• Wet wipes (for hygiene)

• Plastic bag (for trash and wet clothes)

• Trekking pole (use rubber caps as a courtesy)

• Map or map app, compass

• Headlamp (important as the sun sets early in winter)

Summer Hiking Extras:

• Sun umbrella (highly effective despite appearances)

• Ice towel (for neck cooling)

• Gatsby body wipes (to refresh and remove sweat)

Food and Hydration Tips: Convenience stores in Japan are abundant and offer a wide range of food and drink options. Opt for lightweight, compact, and non-perishable foods that don’t attract bears. Rice balls, bread, and high-protein snacks are great choices. Be mindful of foods that can melt in summer, like chocolate.

• Water: Carry 500ml per two hours, adjusting for heat.

• Avoid: Foods with cream or milk that can spoil, and coffee as it increases the need for restroom breaks, which can be scarce in the mountains.

If you can heat water on the trail, bring instant noodles or instant curry, popular among Japanese hikers. I prefer instant curry since it doesn’t require finishing the soup.

Mountain Huts: Mountain huts offer meals, but they can be pricey, often costing 5-6 times more than convenience store options.

Hiking Food Tips:

• Choose high-energy, carb-rich foods.

• Bring foods you enjoy—calories burn off quickly on the trail.

• Pack an extra bag for leftovers to contain odors.

• Secure liquids separately to prevent leaks.

• Eat often, but no more than 500 kcal per hour to avoid blood sugar spikes.

• Snack before you feel hungry, as it takes time for food to convert into energy.