There are three basic rules you have to follow:
A. Make you backpack as light as possible.
B. Don't make it too heavy.
C. Well, it's the same as the first two.....
If your backpack is heavier than 23 pounds (excluding hiking poles, food and water) you have too much stuff.
Here's a recommended list. You do not have to take all the list just what is right for you according to the season.:
1. Backpack 60-65 liters (+10). (Larger backpacks tend to fill fast…)
2. Light weight rain cover for your backpack (~100 gm). According to season
3. A pair of hiking poles.
4. Hiking shoes. (Don't hit the road with new shoes, break them in…)
5. Sandals / crocs.
6. Hat. It will protect your head during cooler evenings too.
7. Bandana.
8. Sun glasses.
9. Sun screen (15 SPF min.)
10. 5 liters water container. 3 is OK too.
11. Additional water (if required) can be carried in plastic bottle(s) outside the backpack.
12. Cellular phone.
13. Light weight tent or TARP. I did not take one. A group can share it's weight.
14. Mattress.
15. Sleeping bag (Rated -5 c. In winter consider a warmer one)
16. Small towel.
17. 1 Pair of pants + zipper in the knee area.
18. 1 Pair of shorts (optional).
19. Bathing suit (optional). (Red sea, Dead Sea, Mediterranean, Lake of Galilee).
20. 2 Shirts. I had long sleeves they provide better sun protection.
21. 3 Pairs of socks (Not cotton socks).
22. 3 Pairs of underwear (Calvin Klein…
)
23. Fleece jacket according to weather.
24. Light weight raingear, in winter.
25. Flashlight.
26. 5 m utility rope (~3-4 mm in diameter).
27. Cookware (lightweight).
28. 1 Spare gas container in the desert. Consider buying in Israel.
29. Plastic plate & cup.
30. Knife, Fork, Spoon (KFS) (Plastic or Titanium). SPORK
31. Can opener (The best military invention ever: P-38 or P-51).
32. Water purification tablets, optional only. I did not use them. In the south water is not of adequate purification quality. North of Arad, potable water is accessible at least every 15 km.
33. Toilet paper.
34. Plastic bags to take your litter with you.
35. Mosquito and insect repellent
36. Small soap bar (or half of it).
37. Personal care stuff. (in a plastic Ziploc bag, they are light weight).
38. Small plastic mirror.
39. First aid kit .
40. A Needle for treating blisters. Flame sterilize before applying.
41. Any medication that you need.
42. Guide and Topo maps (1.2 pounds),
43. Compass (optional).
44. Camera.
45. Binocular (optional).
46. Pen and paper.
47. Mosquito net.