Tips for International Thru Hikers

After travelling half way around the world to complete the Pacific Crest Trail in 2022 and now most recently the Appalachian Trail in 2024, I have a fair bit of experience as an international thru hiker coming from overseas. I wanted to share some information with other prospective international hikers to make their journey as UL and straight forward as possible. I am originally from the UK but have lived and worked in over 7 countries around the world including France, Switzerland and New Zealand. Travelling overseas for work and play means I have spent vast amount of times figuring out travel insurance, medication and the various postal and delivery services. Here is what I have learnt along the way.

Bringing medication into the United States

This is a big one for me. It’s not super easy to travel with 6 months worth of medication and it’s definitely one of the most daunting tasks before I set out on each trip. In the UK most doctors will only prescribe 2 months worth of medicine at one time. My way around this is to also seek out a private prescription and get enough for 6 months. My GP in New Zealand prescribed me 6 months worth of medication into 3 months when I left to do the PCT. It’s worth asking if this is possible. You’re not supposed to enter the US with more than 3 months worth of medicine. 

Make sure before you travel overseas to check what the laws are on bringing certain high risk medications into the country. Keep medicine in original packaging for your flight with a copy of the prescription. When I arrive in the country I spend hours removing the pills from the bubble sleeves and putting them into small pill bags to carry in my pack. I will keep about 1-2 months worth of medication with me at one time and use an AirTag in the bag with my medication in case I misplace it. (This happened to me my last few days on the PCT and cost a very expensive visit to the Emergency Room in Seattle to replace them.) I then use the Priority Mail system at the post office and put the rest of my medication in its original packaging with another AirTag in a box and bounce it up the trail. It is not legal for someone else to send your medication across state lines. 

Using a ‘Bounce Box’ for unneeded gear, winter clothes, etc

I thought all hikers were familiar with a bounce box system but it appears that it’s a much more popular system on the PCT rather than the AT. For an international hiker this can make a huge difference to your base weight that you’re carrying if you don’t have the luxury of a postal address to send unwanted gear or winter clothing to in the US. I have been fortunate enough to have amazing friends who allow me to use their postal address to send a variety of random stuff to (Shout out to Cool Rocks and Toots especially!) which allowed me to swap and change my gear on both trails. If you have anyone who can help you with this I highly recommend doing so. It allowed me to reduce my base weight drastically. 

The way to use a bounce box is by using the USPS priority mail. You’re allowed to forward it free of charge (as long as it’s unopened and not taken off the premises) between post offices up to 2-3 times (depending on the post master). General Delivery will hold it for up to a month. Write on it ‘Hold for thru hiker and your name’ with your ETA date and a phone number. Alternatively if you want to send something much further along the trail on the PCT find a trail angel or on the AT a reputable hostel to send it to. Put an AirTag in to ease anxiety and in my case, to remember where I’ve sent it.

Managing dietary requirements in the US

I found this incredibly difficult as I don’t eat gluten, dairy, pork and shellfish. I went into both hikes knowing it wouldn’t be easy, but it was so much harder than I expected and unfortunately on many occasions I had to eat food which I knew would make me sick as I was so hungry and without options.  I don’t know how to advise anyone on how to be prepared for vegan/ gluten free/ Keto etc diets on trail, unless you come into the US early with time to spend days making resupply boxes.  It was incredibly difficult to find food I could eat, especially with the already extortionate and steadily rising food prices across the country. Having to buy special dietary foods added to the cost of a resupply. If you’re coming to the US, expect the prices of anything which is gluten free or vegan to be overwhelmingly expensive. 5 slices of gluten free bread is at least $7 plus tax. 

Buying Gear overseas

The US is home to some of the very best gear companies in the world. A hub of ultralight, cottage gear brands at your fingertips. I highly recommend trying to buy as much as your gear in the United States and either getting it sent to General Delivery at a post office or at your arrival destination hotel or hostel. You will save a lot of money on buying custom made ultra light gear this way and avoid paying the expensive shipping fees and custom charges. Buying gear in your home country is very tempting so that you can try it out before your hike but if you have issue with it, having to return or get it repaired, can result in a lot of complications. I recommend using companies and websites with great customer service such as REI and Garage Grown Gear. They always prove helpful and ready to assist thru hikers should anything unexpectedly break or not work out as expected. 

Travel insurance and what to do in a medical emergency 

After multiple visits to Urgent Care on my most recent thru on the AT, I was SO grateful I had chosen a decent travel insurance provider. I really recommend True Traveller Adventure plan and I always pay the extra to waive the excess.  It allowed me to receive 100% of the cost of both visits and medication back within a couple of days. When my phone unexpectedly broke and I had to replace it they also paid part of that. I’m also hoping they will pay the repair fees after a mouse ate my lovely Atom Pack. Going into a thru hike or the US without medical insurance is very foolish and I highly recommend this company! 

Getting a US phone number 

Get a US SIM card to make communication much easier. It can be pretty tricky without one. A Verizon sim with unlimited data costs between $50-60 per month. Having an unlocked phone makes this super easy and I just add one in as an e-sim and cancel before I leave. It allowed me to not only make phone calls and send text messages to book accommodation etc, but also if I wanted to watch Netflix or Youtube under a tree or in my tent, I could. (Well I did on the PCT- No energy for that on the AT!)

Book a fully refundable return ticket

Immigration can be quite suspicious of people entering the country announcing they’re going to hike non stop for 5-6 months and unfortunately not all immigration officer is familiar with the countries national scenic trails. It’s best to enter the country with a return ticket that you can cancel and get a full refund on as soon as you can. Immigration like to know that you’re not planning to stay open ended in the US and a return ticket puts your mind at ease. When I have a better idea of when I expect to be done with my hike I then book the cheapest ticket out of the country I can find and am not limited to certain dates or cities. 

I hope this helped anyone planning a thru hike from outside the US! I’m so happy to answer any questions from international hikers if you contact me on Instagram @juliette.outdoors .