Zion National Park is a place that seems to defy the boundaries of time and geography. Among its many jaw-dropping features, The Narrows stands out as one of the most unique and exhilarating hikes not only in the park but across the U.S. Imagine wading through a river while gazing up at towering canyon walls, surrounded by spectacular rock formations. . It’s no wonder that The Narrows is often hailed as the crown jewel of Zion.

Whether you’re an experienced hiker or just someone with a thirst for adventure, hiking The Narrows is a must-do for anyone visiting Zion National Park.

My Personal Experience with The Narrows

I’ve hiked The Narrows almost every time I went to Zion—well, except for that one time when the water was so cold, like ankle-crushing cold, that my husband couldn’t do it. Yes, you read it right, my husband’s delicate ankles couldn’t handle it! Depending on the time of year, the water can be more or less freezing, so don’t let the summer heat fool you. The cold river can surprise you.

That said, I’ve learned a lot about hiking The Narrows from my multiple trips. Can kids do the hike? Absolutely! Depending on their age, they may need help navigating through some of the currents, or, like in our case, you can carry your little one. Jayden was around 10 months old, and we had him in the carrier for most of the hike—he even managed to fall asleep right in the middle of it. It’s a hike that’s flexible enough for all ages if you prepare for it properly.

The Route: Bottom-Up or Top-Down?

There are two main ways to experience The Narrows: the Bottom-Up hike and the Top-Down hike.

Bottom-Up Hike (Day Hike)
This is the most common and accessible option, especially for beginners or those without permits. Starting at the Temple of Sinawava, you’ll take a scenic mile-long walk on the Riverside Walk trail before stepping into the river. The hike continues as far as Big Spring, an 8 to 10-mile round trip. It’s an out-and-back hike, so you can turn around at any point. This version requires no special permit and can be done in one day.

Top-Down Hike (Overnight or Hardcore Day Hike)
For the more adventurous, the Top-Down hike starts at Chamberlain’s Ranch and covers 16 miles through the length of The Narrows. This hike requires a permit and can be done either as a challenging one-day hike or as a two-day backpacking trip with an overnight stay in the canyon. The views here are more isolated and give you the chance to explore the less-traveled upper parts of the canyon. However, it’s only recommended for experienced hikers.

What to Expect: Water, Weather, and Wows

The River: One of the key elements of The Narrows is, of course, the Virgin River. Depending on the time of year, the water can be shallow or deep, and the current can be gentle or swift. During the summer months, the river is usually manageable, with lower water levels. Springtime brings snowmelt, which can make the river more challenging to navigate, sometimes even causing closures due to high water levels.

Weather: Zion likes to keep things exciting with unpredictable weather. Flash floods can happen even if it looks sunny, so always check the forecast. The park service is on top of it, but you don’t want to be caught off-guard.

The Views: The Narrows is a visual treat from start to finish. As you wade through the river, every bend in the canyon reveals new rock formations, hanging gardens, and towering cliffs. The light plays beautifully on the canyon walls, with shadows and reflections creating a surreal atmosphere. It’s a photographer’s paradise, and you’ll likely find yourself pausing often just to soak in the beauty.

Essential Gear vs. My Hiking Essentials

There’s recommended gear for this hike, and then there’s what I’ve personally hiked with. Ideally, you’d want:

Water shoes or sturdy hiking boots: Traction is everything in The Narrows. The rocks are slippery, and you’ll want to protect your feet from sharp stones. I used to hike in an extra pair of sneakers—not ideal. Barefoot? Not unless you enjoy slippery pain. On my last trip, I finally rented proper water hiking boots. Game. Changer.

Neoprene socks: These help keep your feet warm in the cold river water. Rental places around Zion will hook you up with neoprene socks, boots, and even dry bibs or suits.

A walking stick or trekking pole: A sturdy walking stick will give you extra balance while navigating the uneven, underwater terrain.

Dry bags: To keep your valuables and extra clothing dry.

Layered clothing: Temperatures can vary in the canyon, and the water can be cold even on warm days.

Plenty of water and snacks: While you’re surrounded by water, it’s not safe to drink without proper filtration.

When’s the Best Time to Tackle The Narrows?

Late spring to early fall is prime time for The Narrows. The water levels are usually safe for wading, and the weather is more predictable. Summer months can bring crowds, but if you start early or late in the day, you can dodge the masses. Looking for some quiet? Autumn is perfect—just pack extra layers because that water gets chilly.

Shuttle stop: Temple of Sinawava
Distance: 5 to 9.4 miles (8 to 15.1 km) round trip, depending on how far you go.
Hiking time: 3 to 7+ hours

Tips for First-Time Hikers

• Start early: Especially if you’re hiking Bottom-Up, starting early means fewer crowds and better light for photography.
• Check the weather: Flash floods are a serious risk, so always check for any warnings or closures.
• Take your time: The Narrows isn’t a race. Take breaks to admire the surroundings and enjoy the unique environment.
• Be mindful of your energy: Walking through water takes more energy than typical hiking, so conserve your strength and don’t push too far if you’re feeling fatigued.

Final Thoughts: The Narrows is Worth Every (Wet) Step

Hiking The Narrows in Zion is unforgettable, no matter how many times you do it. Whether you’re wading through the river for a few miles or conquering the full 16-mile stretch, the beauty of Zion’s canyons will leave you speechless. It’s a hike that challenges your body, quiets your mind, and fills your soul.

If you’re ready for a heart-pounding adventure, The Narrows won’t disappoint. Just be sure to bring warm socks, sturdy shoes, and—most importantly—a sense of wonder. Because Zion National Park has a way of reminding us how tiny we are in the grand scheme of things, and that’s a pretty humbling and beautiful feeling.

After conquering The Narrows and if you’re looking for vegan-friendly places to eat, there are a few great spots near Zion National Park, especially in the town of Springdale, where you can refuel with plant-based options:

1. Cafe Soleil

• Location: 205 Zion Park Blvd, Springdale
• What to try: This cozy cafe offers a variety of vegan and vegetarian options. You can enjoy veggie wraps, salads, smoothies, and sandwiches. Their hummus veggie wrap and vegan burritos are popular choices among hikers.

2. Oscar’s Cafe

• Location: 948 Zion Park Blvd, Springdale
• What to try: Known for its generous portions, Oscar’s Cafe has a few vegan options. You can ask for their veggie burger (without cheese) or try their vegan-friendly salads. Just be sure to specify no dairy on some items.

3. Zion Pizza & Noodle Co.

• Location: 868 Zion Park Blvd, Springdale
• What to try: This place offers vegan options for pizza and pasta. You can build your own pizza with a variety of veggies and ask for their vegan crust (double-check with staff to confirm on the day), or opt for a pasta dish with marinara and vegetables.

4. Whiptail Grill

• Location: 445 Zion Park Blvd, Springdale
• What to try: A quirky spot with a Southwestern flair, Whiptail Grill offers a delicious veggie enchilada that can be made vegan upon request, along with a few other plant-based modifications.

5. Deep Creek Coffee Co.

• Location: 932 Zion Park Blvd, Springdale
• What to try: This cafe has vegan-friendly breakfast and lunch options, such as their avocado toast, veggie bagels, smoothies, and bowls. It’s a great spot for a post-hike recharge.

6. King’s Landing Bistro

• Location: 1515 Zion Park Blvd, Springdale
• What to try: A more upscale option for dinner, King’s Landing Bistro offers a seasonal menu, and while not exclusively vegan, they often feature creative plant-based dishes. You can call ahead to ask about their current vegan offerings.

I also recommend checking https://zionvegan.com/zion-canyon for more vegan options in the area.