The Kalalau Trail, Kauaʻi

Day hike to Hanakāpīʻai Beach (2 mi one-way, 4 mi round trip)

This is what most visitors do. If you are reasonably fit, chances are good you can make this hike. There are beautiful views of the coast in the first mile. Do not attempt to swim at Hanakāpīʻai Beach — see more below. No camping permit is required, but you will need either a parking permit or take the designated shuttle to the trailhead. You can find shuttle schedules and information at gohaena.com/shuttle-schedule-stops.

Day hike to Hanakāpīʻai Falls (4 mi one-way, 8 mi round trip)

Add two miles inland from Hanakāpīʻai Beach to a 300-foot waterfall. This hike requires stream crossings. Do not attempt to cross a stream after a heavy rain, this is when the risk of a flash flood is high. Same as the 2-mile hike, no camping permit is required, but you will need either a parking permit or take the designated shuttle to the trailhead.

Overnight backpack to Kalalau Beach (11 miles one-way, 22 miles round trip)

This is the full trail. State camping permit and parking or shuttle reservation required. Start first thing in the morning, at least by 6 a.m. Includes Crawler's Ledge at mile 7 — a narrow cliff hundreds of feet above the ocean, with fatal falls documented. Do not attempt if uncomfortable with heights, wet trail conditions, or extended backcountry. Camping spots are first-come-first-serve. Reserve permits at gohaena.com.

Yes. The state issues up to 60 camping permits per night. Hiking the trail to the end without one is illegal and enforced. Rangers check IDs at Kalalau Beach and will charge you a $400 fine. Reserve your camping permit up to 90 days in advance at gohaena.com. These book out extremely fast, so set a timer and be on top of it. I do not recommend trying to hike the 22-mile round trip trail all in one day to avoid camping. This is a recipe for disaster. Trust me, you will need time to rest and recover before hiking back.

You will need to be comfortable wearing a 50-pound+ backpack while hiking the trail. Do not overpack, as every ounce will count. You don’t need to bring a bunch of clothes. You can wash your clothes in a waterfall. You will need to bring:

• Food — especially high-protein items
• Water bottle
• Water filter
• First aid kit with band-aids
• Duct tape — to tape up your toes if you need to
• Hammock or tent to sleep in + sleeping bag
• Coconut corkscrew — so you can take advantage of free coconut water along the trail
• Reef-safe sunscreen
• Hat
• Sunglasses
• Swim suit
• Sarong
• Light hiking shoes
• Hiking sandals
• Good wool socks
• Hiking poles — recommended but not required

Hanakāpīʻai Beach — One of the deadliest beaches in the US. There is a sign at the trailhead that lists the death toll, although this number is not confirmed. Do not swim here and do not turn your back on the ocean. The rip current is invisible from the shore and will pull you out fast. Drowning is the leading cause of death for visitors in Hawaiʻi.

Crawler's Ledge (mile 7) — This narrow section of the trail has a dangerous cliff drop on one side. It is slippery when wet and people do fall. If you're uncomfortable with heights or the trail is muddy, turn around.

Heat exhaustion — Stay hydrated, it’s hot and humid all along the trail. Take breaks when you need to and pace yourself.

Flash floods — Stream crossings, especially at Hanakāpīʻai Stream, are deadly during and after rain. Do not cross a rising stream. Wait it out or turn around.

Leptospirosis — To avoid getting a bacterial infection from drinking freshwater on the trail, treat all drinking water. Do not swim in stream pools with open cuts.

Cell service — No cell service past Kēʻē. Bring a satellite communicator if you're going overnight. Know your emergency protocols.

You will need to physically prepare for the Kalalau Trail hike. I recommend hiking uphill with a 70-pound backpack on your back for at least a few weeks ahead of time. Get used to being high up on the side of cliffs, so they won’t scare you when they come.

This hike takes both endurance and strength. It’s not easy at all. Your toenails will probably fall off, you’re going to get blisters, it’s hot and humid. Anyone in good shape can do this trail, but you need to know what you’re getting into and go at your own pace.

Start early, at least by 6 a.m. The later in the day you wait, the hotter it will be. It takes about six hours for advanced hikers to reach the campsite and about 10 hours for beginners, or hikers who leave later in the day and are starting off in the heat.

The trail starts at Kēʻē Beach at the end of Highway 560 where the road ends. The first mile is steep. There are spectacular views of the ocean and coast almost immediately. This is the mile most day-hikers do. Even if you turned around after the first mile you would still get an incredible Nā Pali coast experience.

Mile 2 is Hanakāpīʻai Stream and Beach. You’ll need to cross the stream here, but not if it is high — many hikers have been injured this way. Turnaround when you get to the beach to complete the 4-mile day hike. If you want to see the 300-ft Hanakāpīʻai Falls, hike inland 2 more miles through the bamboo forest.

Miles 2–6 climbs up and over ridges, crossing several streams. Views alternate between rainforest and open coast. This is where you start getting into the advanced sections of the hike for serious backpackers. Along the way, you’ll find young coconuts to drink, mangos and mountain apples when in season.

Mile 7 is Crawler's Ledge where you will have to traverse a narrow cliff. Go very slow and make sure your footing is secure with each step. Some people crawl (hence the name) here or go barefoot. If it's raining or windy, turn around — it’s not worth risking your life.

Miles 8 through 11 descends into Kalalau Valley and finally to Kalalau Beach. Camp on the beach or in the valley. Campsites are first-come-first-serve. You will need a permit to camp and Rangers will check if you have one. Take a rest a day or two and then hike out.

Nā Pali boat tour — See the coast from the water. Some boats explore sea caves, stop for snorkeling or offer dinner and cocktails.

Kauaʻi helicopter tour — See the interior of Nā Pali and the whole coast, plus hidden waterfalls and more. Book here.

Hanalei Bay (10 min from trailhead): A mellow beach town with plenty of shops and restaurants. Bar Acuda and Ama are two of my favorites.

Princeville (15 min): Resort area with ocean cliffs, sunset views and luxury hotels.