PACK
2-3 pound internal frame pack with big outside pockets, around 3500-4000 ci total. ULA, Six Moons Designs, REI Flash, Granite Gear, etc.
trash bag to line pack
silnylon pack cover
SLEEP
2-3 pound single wall tent, or 1 pound silnylon tarp. Tarptent, SMD, Lightheart.
ground sheet -- either tyvek or polycro
high quality down sleeping bag -- this is the only really expensive item in the pack. Marmot, Western Mountaineering, Montbell. The temp rating depends on when you start your hike, but a good 15-F or 20-F rated bag will go the whole way. A silnylon roll-top stuff sack for your bag.
A sleeping pad, either Thermarest Prolite Plus or Z-lite
EAT
Small aluminum or titanium mug or pot, 700-1000ml, with lid. Snow Peak, Montbell
Homemade alcohol stove or a <3 ounce canister stove
Spoon. I like a long handled spoon for convenience. NO SPORKS!
A tiny dropper bottle of dish soap and a piece of “onion bag” nylon mesh for cleanup
2 Gatorade or Aqua Fina bottles for water
Aqua Mira drops for water treatment
A larger bag for collecting water, like the Platypus Big Zip bags
A 50-ft piece of lightweight cord and a tiny carabiner for hanging food
A silnylon roll-top stuff sack for your food
CLOTHING
Clothes to wear on the trail:
light base layer top, synthetic or wool, short or long sleeve
synthetic briefs if you wear them
light long john bottoms
nylon running shorts or zipoff pants, like the REI Sahara
light fleece hat and very light gloves
mid-weight wool socks
trail runners that fit well
Clothes to wear in camp or on breaks:
mid-weight base layer top, wool or synthetic, like the Capilene 3
mid-weight base layer bottoms, same
down or synthetic puffy jacket, or a 300-weight fleece jacket
warm fleece hat and gloves
thick wool socks for sleeping
Many hikers bring Crocs or similar for camp shoes. Very popular.
Other clothes:
waterproof and breathable rain shell, like the Marmot Precip jacket
rain pants, same thing
nylon ball cap
gaiters -- some people won’t hike without them. I like them in snow.
STUFF:
lightweight headlamp
hiking sticks, if you use them
watch, compass, phone (charger), camera (charger, spare cards)
journal, pencil
a small first aid kit, and any personal medications
a ziploc sandwich bag with your cash, credit cards, ID card, etc
toiletries -- toothbrush and paste, Purell, toilet paper, powder and skin lotion, sunscreen,
ear plugs (essential), and a whistle
A sit pad made of closed cell foam, large enough for your sitting area
All of this will fit in a 3200-cubic-inch pack, or smaller, and weigh around 15-18 pounds base weight (that is, without food or water.) Total weight with 4 days of food and 2 liters of water is 25-28 pounds.