In terms of size for your body that will vary a lot between manufacturers. I would do your measurements based on the manufacturers recommendations.
Though this is a great guide that’s fairly general.
Volume depends a lot on the other gear you own and goes up based on winter clothing a fair amount. I would say 50L is a good volume for most people doing multiday hikes with average gear. More than that and I would start looking at if you actually need what you are bringing. Also check how they are measuring, this can be sneaky. You probably want around 50L internal, not including pockets.
The general suggestion is to buy your pack last. Squeeze all your gear into a cardboard box and calculate the volume from there. Just not always very possible.
I would definitely recommend trying on packs if you can and putting some load in them at the store. Amazing how personal they can be. Just fiddly in SA particularly at the moment. If you are in CT/Joburg I would say Drifters is a good bet, Sportsmans Warehouse can also be decent.
Some general rules I’ve tried to stick with.
- Don’t assume it is going to wear in and get more comfy.
- Adjustable one size fit’s all fit no one, they just have loads of slop. Careful if they don’t offer sizes.
- Less is actually more, don’t waste your time looking through a thousand pockets for that headlamp.
- But hipbelt/shoulder pockets are vital, no one wants to take a pack off to eat a snack or check their gps.
- All rain covers are horrible, heavy, inconvenient and noisy. Just stick a trash bag inside the pack and roll the top over.
In terms of manufacturers we can get hold of here I would personally start with Osprey (Quality, fit and warranty), then give Gregory and Deuter a look. Followed by Nature Hike and probably Cape Storm.
If you are unsure and want to test the waters the starter pack I like here is Capestorm Overland 55. Cheapish, not too heavy, not too large and adjustable enough that it can become a loaner pack if you upgrade. Nothing great about it to be honest, but just enough right that it will handle most trips without too much frustration.
I appreciate FA in terms of local support, but can’t say anything in their pack line stand out. At the price point it doesn’t feel a huge step to jump to something from Osprey. Their packs are generally quite heavy, overly complex and unisex/single size.