The long days and warm temperatures of summer are perfect for hitting the trail in Maine. So whether you're headed for the coast, the inland hills or the high mountains, it's time to get packed and go.

Gearing up for summer day hiking is simple with a handy checklist. With it, you can walk into the woods feeling prepared for the unexpected and the wide range of weather commonly encountered in the Maine woods. And you're less likely to forget something important -- like bug spray or lunch!

Your day-hiking checklist should include a variety of clothing, food, water and other essentials. Over the years, I've developed a list that works well, and it will help get you started on your way.

CLOTHING

Think from head to toe and from inside out. Choose synthetic materials over cotton for greater utility and comfort. Begin with a T-shirt and shorts, a heavy sock with a liner sock underneath, and lightweight hiking shoes. This is your basic outfit.

A long-sleeve shirt, long trousers, fleece vest or jacket, and fleece hat and gloves make up the insulating layer. A windbreaker and rain jacket and pants comprise your protective layer. Top it off with a baseball cap or similar hat for sun protection.

FOOD AND WATER

Pack enough food to last through the day and then some. Take whatever you like, but don't skimp. Sandwiches, cookies, fresh fruit, jerky, cheese and GORP (a mix of nuts, raisins and chocolate) are all good choices. Energy bars and granola bars are great, too.

Carry at least two liters of water. Plastic water bottles work fine, but a hydration system -- complete with a bladder, hose and mouthpiece -- will keep your water accessible, help you drink more and thus stay better hydrated.

ESSENTIALS

A simple first-aid kit is a must, and should contain moleskin, Band-Aids and adhesive tape for blisters, an elastic bandage, Ibuprofen and any personal medications. A map and compass (and some basic knowledge of their use), headlamp or flashlight (and spare batteries), bug repellent, sunblock cream, lip balm, sunglasses, a lighter, pocket knife and a bandanna complete the necessities. And don't forget the toilet paper!

A digital camera and binoculars are nice extras, as are a notebook and pen and maybe a good book. Trekking poles are useful, too. And I always carry a garbage bag for its many uses -- as pack cover or emergency bivouac sack.

Finally, carry a cell phone along if you have one, but don't rely on it. It's better to exercise care and use common sense. And tell someone responsible where you are going and when you plan to return!

Everything should fit neatly into a rucksack with about 2,500 cubic inches of carrying capacity. While this may appear to be a lot of gear, it should total a comfortable 12 to 15 pounds, and can be carried with little variation throughout the summer season.

What you pack will ultimately depend on the nature and location of the hike, your experience level and personal preferences. It's always a wise idea to carry a little extra food, clothing and water just in case of a twisted ankle or a hike that turns out to be longer than expected.

Day-hiking resources include "The Day Hiker's Handbook: Get Started With the Experts" by Michael Lanza, published by Mountaineers Books, www.mountaineerbooks.org, and "The Maine Mountain Guide," published by the Appalachian Mountain Club, www.outdoors.org.

Preparing for a day on the trail is easy and key to an enjoyable and safe trip in Maine's great outdoors. Have fun!

Carey Kish of Bowdoin is a Registered Maine Guide and member of the New England Outdoors Writers Association. He can be reached at: MaineOutdoors@aol.com