Top 10 Most Demanding Hikes in the US. – How to Prepare for Extreme Trails

Hiking has surged in popularity, with nearly 60 million Americans hitting the trails in 2022, making it the top outdoor activity in the U.S, according to backpacker.com. This boom has sparked a growing interest in extreme hikes—routes that push physical and mental limits across rugged terrain and severe conditions, from desert canyons to icy peaks.

But these intense adventures come with real risks. Over 300 million people visit U.S. national parks annually, and about 243 die each year on National Park Service lands according to NPS.

Even non-fatal incidents are frequent—Grand Canyon rangers alone conduct around 250 rescues yearly, often due to heat-related issues. Many hikers underestimate how tough these trails can be, especially under extreme weather.

Still, the appetite for challenging hikes continues to grow. Ambitious treks like the Grand Canyon’s Rim-to-Rim have gone from niche challenges to bucket-list goals for thousands, as noted on gizmodo.com.

In 2022 alone, 881,000 new hikers joined the community, many seeking more than just casual strolls—opting instead for multi-day or ultra-distance routes.

1. Denali, Denali National Park (Alaska)

Denali, also known as Mount McKinley, is North America’s highest peak at 20,310 feet (6,190 meters). Unlike a standard hike, climbing Denali is a full-scale mountaineering expedition.

Most climbers take the West Buttress route, which is about 15.5 miles one way (31 miles round-trip) and involves glacier travel, steep snow slopes, and around 13,500 feet of elevation gain. The climb typically takes two to three weeks, with teams hauling heavy gear, setting up high camps, and waiting out dangerous weather.

This route doesn’t involve much technical rock climbing, but it does require serious alpine skills like crevasse rescue, high-altitude fitness, and winter survival. Conditions are harsh – temperatures can drop below -40°F, and the mountain’s remote location (about 100 miles from the nearest road) makes rescue operations difficult.

Only about half of those who attempt Denali’s summit succeed, and over 100 climbers have died on the mountain over the past century, according to sources.

2. Grand Canyon Rim-to-Rim-to-Rim (R2R2R) – Arizona

The Rim-to-Rim-to-Rim hike is one of the most intense endurance hikes in the U.S., taking hikers from the South Rim of the Grand Canyon to the North Rim and back again — twice crossing the full depth of the canyon.

The shortest version of the route (via South Kaibab to North Kaibab and back via Bright Angel or South Kaibab) is about 42 miles round-trip, with over 21,000 feet of total elevation change.

Most attempt it as a single-day ultra hike or run, taking 12 to 20+ hours. Others spread it over 2–3 days with an overnight backpacking permit. It’s not a technical trail, but it is extremely strenuous due to steep climbs, extreme temperatures, and long mileage.

The hike drops from ~7,000 ft at the South Rim to 2,400 ft at the Colorado River, climbs to ~8,200 ft at the North Rim, and repeats in reverse, which means you’re gaining over a vertical mile on the way back.

Summer heat, especially in the inner canyon, can exceed 110°F (43°C), and medical incidents are common. Grand Canyon rescue teams respond to hundreds of emergencies each year, and heat-related illnesses and occasional fatalities are a recurring issue.

3. Kalalau Trail – Nā Pali Coast, Kauai, Hawaii

The Kalalau Trail runs 11 miles along Kauai’s rugged Nā Pali Coast, from Keʻe Beach to Kalalau Beach, making it a 22-mile out-and-back hike. While the highest point is only around 800 feet above sea level, the constant steep ascents and descents add up to over 6,000 feet of cumulative elevation gain.

Most hikers complete it in 2–3 days, camping overnight at Kalalau Beach or Hanakoa Valley.

The trail is known for its beauty — and its dangers. It’s narrow, often muddy, and hugs cliffs above the ocean. Notorious sections like Crawler’s Ledge offer little room for error. Flash floods, slippery footing, and drop-offs pose serious hazards.

Permits are required for overnight camping, and both overnight and day use are capped daily. Fatalities have occurred from falls and drownings, and rescues are not uncommon, especially during bad weather.

4. Great Range Traverse – Adirondack High Peaks, New York

The Great Range Traverse is one of the toughest hikes in the Northeast, covering about 25 miles point-to-point through New York’s High Peaks Wilderness. The route typically starts at Adirondack Loj, summits Mount Marcy (New York’s highest peak at 5,344 ft), and continues across a series of major peaks, including Haystack, Basin, Saddleback, Gothics, Armstrong, and the Wolfjaws, ending near Keene Valley.

In total, the hike involves around 9,000 feet of elevation gain and over 17,000 feet of cumulative elevation change. Most hikers aim to complete it in a single day, starting before dawn and hiking for 12 to 18+ hours.

While there’s no technical climbing, the trails are rough, steep, and often muddy, with rock scrambles and exposed sections. Water is scarce on the ridgelines, and weather can turn quickly.

The route has no formal bailout options once committed, making this a serious endurance and logistical challenge. While many hikers tackle parts of the range, only a small number complete the full Traverse in one push each year.

5. Presidential Traverse – White Mountains, New Hampshire

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The Presidential Traverse is a classic challenge in New England, covering the major summits of New Hampshire’s Presidential Range. The standard route crosses 7–8 named peaks, including Mount Washington (6,288 ft), with options to add more. It spans roughly 20 to 23 miles point-to-point with 8,500 to 9,000 feet of elevation gain, usually hiked from the Appalachian Trailhead to Crawford Notch.

Many complete it in a single long day (10–15 hours), while others opt for a 2-day version with an overnight at a hut or campsite. Terrain is extremely rough, especially above treeline, and the weather on Mount Washington is notoriously unpredictable — wind, fog, and cold can occur even in summer. The trail involves constant elevation change, rock scrambling, and long exposed sections.

Though thousands hike the individual peaks each year, only a few hundred attempt the full Traverse annually. Mount Washington alone averages over 25 rescues per year and has recorded more than 150 fatalities since the 1800s.

6. Cactus to Clouds (C2C) – Mount San Jacinto, California

Cactus to Clouds is one of the toughest day hikes in the U.S., known for its extreme vertical gain. Starting from Palm Springs at about 500 feet elevation, the route climbs over 10,300 feet to the 10,834-foot summit of Mount San Jacinto — all in one continuous push.

The full hike is roughly 21 miles round-trip, though many hikers take the tram down from Long Valley (~8,500 ft) after summiting, reducing the total distance.

The trail is brutally steep, especially the first 10-mile Skyline segment, which has no water, no shade, and gains 8,000 feet before joining the upper San Jacinto trail.

Due to extreme heat, the route is considered unsafe in summer and was temporarily closed by the state in 2024 after multiple rescues and a fatality.

C2C is popular with SoCal endurance hikers, but only a few hundred likely complete it each year. Even in cooler seasons, hikers must start before dawn and carry multiple liters of water. Injuries, rescues, and heat-related incidents are frequent.

7. The Maze – Canyonlands National Park, Utah

The Maze District of Canyonlands is one of the most remote and challenging hiking areas in the U.S. There are no marked trails — just a network of rugged, twisting canyons requiring advanced navigation skills.

A typical hiking loop covers around 30 miles over 3–4 days, often starting from the Maze Overlook and looping through landmarks like the Chocolate Drops, the Land of Standing Rocks, and the Harvest Scene.

While the mileage may seem moderate, the route-finding, scrambling, and heat make it extremely strenuous. Elevation gain adds up as you climb in and out of canyons (some 500–1,000 ft deep), and temperatures in summer can exceed 110°F. There are virtually no water sources, so hikers must cache water or rely on known springs.

This area sees very little foot traffic — only a few hundred hikers per year — and the risks are significant. Navigation errors, dehydration, and isolation are the biggest dangers. The National Park Service warns that even experienced hikers can get lost.

Even for experienced hikers, preparation can make or break a safe journey, especially in remote environments where help may be days away. From heat illness to minor injuries, carrying essential supplies isn’t optional.

That’s why keeping your first aid kit refills up to date is just as critical as your map or water supply. In places like The Maze, you won’t have the luxury of quick assistance, so every piece of gear matters.

8. John Muir Trail – California Sierra Nevada

The John Muir Trail is a 211-mile backcountry route through the Sierra Nevada, running from Yosemite Valley to the summit of Mount Whitney. It’s one of the most challenging long-distance hikes in the U.S. due to its sustained elevation, repeated climbs, and overall duration.

The trail crosses 11 major mountain passes, many above 11,000 feet, and ends at 14,505 feet — the highest point in the lower 48.

Most hikers take about 3 weeks to complete the JMT, averaging 10–12 miles per day. While the trail itself is well-built and non-technical, the daily elevation gains (3,000–4,000 ft), altitude, and remoteness make it a serious physical and logistical challenge.

Hikers must plan for resupplies, carry all backcountry gear, and manage risks like altitude sickness, weather, and fatigue. Permits are capped, and demand is high.

9. Longs Peak – Keyhole Route, Colorado

Longs Peak is one of Colorado’s most iconic—and dangerous—14ers. The standard route, the Keyhole Route, is a 15-mile round-trip hike gaining over 5,100 feet from the trailhead to the summit at 14,259 feet. While it’s non-technical, the final stretch involves exposed Class 3 scrambling with real fall risk.

The route begins as a strenuous hike to the Boulder Field, then climbs through the Keyhole and across several steep sections—the Ledges, the Trough, the Narrows, and the Homestretch—where hands are required for balance.

A misstep in these areas can be fatal. The summit push typically takes 10–15 hours round-trip and requires a very early start (usually 2–4 AM) to avoid afternoon thunderstorms, which are frequent and deadly.

Despite the risks, 15,000–20,000 people attempt the hike each year. Only a fraction summit due to weather, exhaustion, or turning back at the Keyhole. Longs has claimed over 70 lives since 1884 and sees multiple rescues annually.

10. Wonderland Trail – Mount Rainier, Washington

The Wonderland Trail is a 93-mile loop that fully circles Mount Rainier, gaining around 27,000 feet of elevation over the course. It’s one of the most physically demanding long-distance backpacking routes in the U.S. due to its constant elevation change, daily mileage with a heavy pack, and variable mountain weather.

Most hikers complete it in 9–13 days, staying at pre-reserved campsites. While the trail is well-maintained and marked, the up-and-down profile is relentless, climbing in and out of deep river valleys every day. The route passes through old-growth forests, alpine meadows, and high ridges with glacier views, offering stunning scenery at every turn.

Permits are limited and assigned via lottery, making access competitive. Hazards include swollen river crossings, hypothermia from cold, wet weather, and fatigue from multi-day strain. Fatal incidents are rare, but rescues happen each season for injuries or weather-related issues.