Your 7-Day Trip Packing Guide: What I Actually Bring

I used to be one of those travelers who brought everything “just in case.” A week-long trip would somehow require an overstuffed suitcase, multiple shoe options I’d never wear, and enough toiletries to stock a small pharmacy. Then I got tired of dragging all that weight around and paying checked bag fees.

Over the years, I’ve learned that packing list for 7 days really comes down to smart choices, not more stuff. Whether you’re planning a beach escape, exploring a new city, or heading somewhere cold, the formula is surprisingly similar. The difference is in the details, not the quantity.

Here’s what I’ve learned actually works for a week away.

Before You Start: Three Questions That Matter

I’ll be honest, I used to start packing by pulling clothes out of my closet at random. That method failed me more times than I’d like to admit. Now, I ask myself three things before anything goes in my bag.

Am I checking a bag or sticking to carry-on? This changes everything. If I’m only bringing a carry-on, I need to remember TSA’s 3-1-1 rule for liquids (3.4 ounces max in a quart-sized bag). It sounds restrictive, but I’ve learned to travel lighter this way, and I’ve never regretted it. No waiting at baggage claim, no worrying about lost luggage.

What’s waiting for me at my accommodation? I check ahead to see what’s provided. Most hotels give you towels and basic toiletries like soap and shampoo. Hostels? You usually need to bring your own or pay to rent them. Vacation rentals can be anywhere on that spectrum. It takes two minutes to check and saves valuable space in my bag.

What are my actual needs for this trip? This is where I get specific. Am I someone who needs my own pillow to sleep well? Do I have medications I can’t go without? Everyone’s essentials are different, and that’s fine. I make a mental note of my non-negotiables first.

The Documents You Can’t Forget

I keep all my important papers in one place in my personal item usually a small pouch that stays with me throughout the trip. Nothing ruins a vacation faster than realizing you’ve left something crucial behind.

Here’s what goes in that pouch for international travel:

• Your passport (and make sure it’s valid for at least six months after your return date, some countries won’t let you in otherwise)
• Any health coverage documents you need. If you’re traveling in Europe, bring your physical EHIC card. A photo on your phone often isn’t enough.
• Travel insurance documents. I use SafetyWing because they cover long-term travel, but whatever policy you have, keep proof with you. I’ve needed to file a claim before, and having those documents accessible made everything easier.
• All your tickets and boarding passes, either printed or ready to pull up on your phone
• I also keep digital copies of everything in my email, just in case something gets lost or stolen.

Choosing Your Bag

The right bag makes packing so much easier. I’ve traveled with everything from massive backpacks to tiny roller bags, and what works best depends on your trip.

For a week, I stick to carry-on size. That’s usually around 40 liters if you’re using a backpack. Benefits? You skip checked luggage fees, you’re not waiting at the carousel while everyone else heads to their hotel, and there’s zero chance the airline loses your stuff.

What type of bag should you bring? I prefer a backpack because it leaves my hands free and works well on cobblestone streets where wheels get stuck. But if you’re staying in one place the whole time and have smooth airport floors to navigate, a rolling suitcase works great. Some people swear by duffel bags. Try different options and see what feels comfortable for you.

Packing cubes changed my life. I know some travelers think they’re unnecessary, but for me, they keep everything organized. I can find what I need without dumping my entire bag out, and they actually help me fit more by compressing soft items. The ones I use have a compression zipper that really does make a difference.

Your Personal Item Essentials

Every airline lets you bring one small bag that fits under the seat in front of you. This is where I keep everything I need during the flight and everything I’d be devastated to lose.

Here’s what goes in mine:

• Passport and all those documents I mentioned earlier
• A reusable water bottle (empty through security, then I fill it at a fountain)
• Phone charger and power bank, I recently switched to one with built-in cables and it’s been fantastic
• Plug adapter if I’m going somewhere with different outlets
• Entertainment (I usually bring a book and download a few podcasts)
• Snacks, because airport food is expensive
• Small first aid kit with pain relievers and any prescription medications
• Sunglasses
• Tissues or a small pack of toilet paper (you’d be surprised how often this comes in handy)
• If I’m traveling solo, I also write down important phone numbers on paper; hotel, airline, emergency contacts in case my phone dies or gets stolen.

What Goes in Your Main Bag

This is where people tend to overpack. I get it the “what if” scenarios can be convincing. What if I need a dressy outfit? What if it rains? What if I want to work out?

After years of bringing too much and wearing half of it, I’ve settled on quantities that actually work:

Clothing for 7 Days

8 tops. I think about where I’m going when choosing these. Beach trip? Tank tops and light t-shirts. City exploring? A mix of casual tees and maybe two nicer tops for dinners out. Cold weather? Long sleeves and layers.

3-4 bottoms. You can wear jeans or shorts multiple times, so you don’t need one for every day. For a beach trip, I’d bring two pairs of shorts, one pair of lightweight pants, and maybe a skirt. For hiking, I’d swap in travel pants and leggings.

8 pairs of underwear and 8 pairs of socks. One for each day plus an extra, in case something gets wet or doesn’t dry overnight.

2 bras (or whatever you normally wear for support)

2 sets of sleepwear. Some people sleep in their day clothes to save space. I like having dedicated pajamas, but you do what works for you.

2 pairs of shoes. I wear the bulkier pair during travel to save space in my bag. For most trips, that’s comfortable walking shoes and either sandals or dressier shoes depending on my plans. If I have room, I’ll throw in flip-flops too, they’re great for hostel showers and beach days.

1 jacket or sweater. Even warm destinations can have chilly evenings or over-air-conditioned restaurants.

Extras based on activities:

• Beach trip: 2-3 swimsuits, beach towel, sun hat
• Hiking trip: hiking pants, waterproof jacket, warm layers
• Cold weather: hat, scarf, gloves, thermal layers

I stick to a similar color palette so everything mixes and matches. That way I can create different outfits without bringing as many pieces.

Everything Else

• Toiletry bag (more on this in a minute)
• Laundry bag, I just use a plastic grocery bag to keep dirty clothes separate
• Small day bag for excursions
• Any special gear your activities require (snorkel, hiking poles, climbing shoes, etc.)

Toiletries That Work

TSA regulations require liquids under 3.4 ounces if you’re carrying them on, and everything has to fit in a quart-size clear bag. I’ve gotten good at bringing only what I actually need.

Liquids (in your clear bag)

Toothpaste Face wash Body wash Shampoo and conditioner (or I use what the hotel provides if they have decent stuff) Moisturizer with SPF, this saves space by combining two products Sunscreen (I bring a small travel bottle and buy more if I need it) Deodorant Hair products if you use them Lip balm Perfume sample vial Bug spray if I’m going somewhere tropical

Non-liquid items

Toothbrush Makeup (I keep it minimal for travel) Hair brush Hair ties Razor Tweezers Small scissors or nail clippers (these are fine in checked bags but not carry-ons) Cotton pads or reusable rounds Any medications you take Period products if you’ll need them

I keep a toiletry bag packed between trips with travel-size versions of everything. When something runs out, I replace it right away so it’s ready next time.

Smart Packing Makes a Difference

I learned to roll my clothes instead of folding them. It prevents wrinkles better and honestly does save space. I roll t-shirts and lightweight items, fold heavier things like jeans, and use packing cubes to keep categories separate (tops in one, bottoms in another, underwear and socks in a third).

Wearing your bulkiest items during travel is a game-changer. If I’m bringing a jacket or hiking boots, I wear them on the plane. It keeps them out of my luggage and gives me more room for other things.

I pack a small amount of laundry detergent or laundry sheets. Even if I’m not planning to do laundry, sometimes you spill something or get caught in rain and need to wash an item or two in the sink.

How This Changes for Different Trips

The basic framework stays the same, but I adjust based on where I’m going.

Beach destinations: More swimwear, lighter fabrics, sunscreen becomes a priority. I skip heavy items entirely and focus on quick-dry materials.

Cold weather: Fewer pieces overall because everything is bulkier. I focus on layering, thermal base layers, mid-layers, and one good waterproof outer layer do more than packing five different jackets would.

City exploring: One step up in style from beach casual. I want to look put-together for nice dinners without bringing formal wear. One dressier outfit is usually enough.

Active trips: Function over fashion. Quick-dry everything, sturdy shoes I’ve already broken in, layers I can add or remove, and good socks (never underestimate the importance of good socks on a hiking trip).

What I’ve Learned Not to Bring

Some lessons came from experience, others from watching my overstuffed bag go round and round on the luggage carousel while I wondered why I’d brought so much.

Too many “just in case” items. That fancy dress I might wear if I happen upon a formal event? Never worn it. The three extra pairs of shoes for different occasions? Stuck to one comfortable pair the entire trip.

Full-size anything. Travel sizes exist for a reason. If I run out, I can buy more. I’m not packing my entire bathroom cabinet.

Every electronic gadget and accessory. I used to bring my laptop, tablet, e-reader, camera, and all their chargers. Now? My phone does most of what I need. If I’m working, I bring my laptop. Otherwise, I leave it home.

Things I can buy at my destination. Forgot sunscreen? You can buy it there. Need an extra t-shirt? There are stores wherever you’re going. I’ve spent too many years hauling things I could easily get on arrival.

My Honest Take

After years of trial and error, packing for a week away doesn’t stress me out anymore. The formula is simple: bring less than you think you need, stick to versatile pieces, and remember that you can buy things or do laundry if necessary.

I still forget things sometimes. Last trip, I forgot my phone charger and had to buy a new one at the airport. It happens. But I’ve never regretted packing light.

The real freedom of travel isn’t bringing everything you might possibly need. It’s the ease of moving through an airport with just a carry-on, the lack of worry about lost luggage, and the realization that you don’t need as much as you thought to be comfortable and happy somewhere new.