Everything You Need to Know About Multi-Day Trekking (Practical Trail Tips You Won’t Find in a Brochure)

Multi-day trekking is more than just walking from point A to B — it’s a real outdoor learning experience. On trails like Fjällräven Classic, participants build confidence, develop backcountry skills, and learn how to take care of themselves and nature.

But what about the questions people are often too shy to ask?
How do you go to the toilet in the wild? What if you’re on your period? How do you stay clean, sleep well, or handle illness on the trail?

To answer these, we spoke with Fjällräven Friend Sofia Johansson, who shares honest, practical advice from real trekking experience.

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1) How do you poop in nature? (Yes, let’s start there)

Sofia:
In Sweden, the golden rule is simple:

• Walk well away from the trail

• Stay far from any water source

• Dig a small hole

• Do your business

• Cover it up

• Pack out your toilet paper

I always carry a dedicated ‘toilet bag’ with toilet paper, hand sanitiser, and wet wipes. The first time you poop outdoors might feel awkward — but after that, it just becomes part of trail life.

Every Fjällräven Classic location has its own toilet guidelines, so always check local rules before your trek.

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2) How do you maintain personal hygiene on a multi-day trek?

Sofia:
Think of it as your normal routine so just simplified for the outdoors.

Key habits that make a big difference:

• Use hand sanitiser before cooking

• Clean up before bed with wet wipes

• Rinse in a stream if available (and eco-friendly)

Most importantly: pack out what you pack in.
Wet wipes, tampons, pads, and toilet paper must go into your trash bag and be disposed of properly at the end of your trek.

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3) What should I do if I get my period while trekking?

Sofia:
Use whatever you’re most comfortable with — the same method you use at home.

I personally prefer a menstrual cup, because I can rinse and reuse it instead of carrying used tampons for days. But there’s no “right” choice — pads, tampons, or period underwear are all fine if managed responsibly.

If you want more tips, I also talk about menstruation on the trail on my Instagram.

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4) How can I sleep better in a tent?

Sofia’s top tips for a comfortable night outdoors:

• Warm up before getting into your sleeping bag
  → Do jumping jacks or camp chores first

• Boil water and use a hot water bottle in your sleeping bag

• Drink that warm water first thing in the morning to rehydrate

• Prepare breakfast in advance so mornings are easy

• Avoid wearing too many layers inside your sleeping bag — your body heat needs to warm it naturally

• Bring earplugs to block unfamiliar outdoor noises

Good sleep = better trekking the next day.

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5) What if I get sick on the trail?

Sofia:
Prevention is everything.

Before you go:

• Tell your trekking partners where your first aid kit is

• Treat water from natural sources

• Avoid sharing food or utensils

Your first aid kit should include:

• Painkillers

• Anti-diarrhoea medication

• Antacid tablets

• Throat lozenges

• Rehydration salts

• Glucose tablets

If you feel unwell, tell other trekkers immediately. They can keep an eye on you and help if your condition worsens.

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6) Do I have to eat freeze-dried food every day?

Freeze-dried meals are lightweight and practical, but they don’t have to be boring.

Sofia’s flavour hacks:

• Add salt, chilli flakes, or dried herbs

• Sprinkle nuts or parmesan cheese

• Bring flour tortillas and wrap your meal into a burrito

Food is morale and don’t underestimate it.

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7) What is the one thing you never leave home without?

Sofia:
An old linen kitchen towel.

I use it to:

• Dry my feet after cooling them in a stream

• Prevent blisters and swelling

• Keep hygiene up during breaks

Linen dries fast, doesn’t smell and perfect for trekking.

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8) How many pairs of underwear should I pack?

For a trek of up to six days, Sofia brings:

• Two pairs of underwear → one worn, one spare

The key rule: always have one dry pair.

If both get wet, you can wear long underwear instead.

Exception:

• If on your period → bring three pairs

Less is more so using everything you pack is the mark of a well-planned trek.

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Final thoughts: What multi-day trekking teaches you

Multi-day trekking isn’t just about endurance but it’s about simplicity, adaptability, and respecting nature. With the right preparation, even the “awkward bits” become manageable.

Pack smart. Trek responsibly. And enjoy the adventure.

See you on the trail. 🌲🏔️