A comfortable backpack and a good water bottle are absolutely essential and comfortable strong shoes are also very important. The weight of your backpack (packed) may not exceed one third of your body weight.
Your rucsac should always be packed to keep the load as close to your centre of gravity as possible. This lessens the "backward pull" you get when the bag is incorrectly packed. Pack according to the diagram on the right.
A hiking trip's menu should always come to terms with personal taste and preference, although you should look at the following: Taste, nutritious value, is it filling, lightweight, prepared easily and is the cost reasonable?
Hikers must be fairly fit and should definitely get exercise before any hiking trail. Don't carry too many things with. Everything, even the smallest item, must be as light as possible.
Remember: Everyone doesn't have to carry everything with - groups can divide items among each other.