A solo backpacker who has been to 40 countries always packs these 3 things — no matter the destination

Claire Sturzaker is a full-time traveler who has spent the last 20 years taking her backpack around the world and documenting her experiences on her blog, Tales of a Backpacker.

After adventuring through 40 countries, Sturzaker has three essential items she packs for every trip.

According to Sturzaker, a water bottle with a built-in filter is a game changer. 

"Whenever and wherever you travel, you will be exposed to a variety of different water sources that are sourced and treated in lots of different ways," she wrote in a blog post. "Whether from a rural creek spring or the treated tap water of a big city, your body will not be accustomed to the water in different parts of the world."

Packing any water bottle will save you money on disposable ones, but Sturzaker can fill up from any fresh water source and know she's drinking safe water. 

"I'm saving tons of plastic as well," she told Insider. "So it's a no-brainer to me."

"I try and go for comfortable stuff, but also things that are a light material so it'll dry quickly," Sturzaker said. 

She also avoids clothing that isn't colored. 

"I tend to not bring white stuff, because once I've worn it a few times, it gets dusty and dirty," she said, adding that she avoids clothing that wrinkles, too.

"I never iron anything. I think that's ridiculous — especially when I'm traveling," she said. 

"It almost looks like paper, but it's laundry soap in a sheet," Sturzaker said. "They're really good and they smell nice, so you can put them in your backpack and it makes it smell nice in there as well."

And Sturzaker hasn't just picked up packing tips. She also spoke to Insider about her top ways to travel for free, including pet-sitting and participating in work exchange programs.