Picture this: You’re deep in the mountains, miles from civilization, breathing in that crisp, fresh air. Everything is perfect—until bam! You trip on a sneaky tree root and take a tumble. Now you’re sitting in the dirt with a bleeding knee and a bruised ego. What do you do?
The great outdoors is full of adventure, but it also comes with its fair share of unexpected challenges. Twisted ankles, deep cuts from sharp rocks, and burns from a mistimed brush with the campfire can turn a fun trip into a stressful situation.
Ankle sprains make up nearly 29% of all hiking injuries, and lower limb injuries as a whole account for more than 75% of non-fatal accidents on trails. These numbers show just how important it is to carry a solid first aid kit and to know how to use it before heading into the wilderness. So, read on to learn the essential first-aid skills every hiker, camper, and adventurer should know.
Why Do Hikers and Campers Need First Aid Knowledge?
When you’re out in the wilderness, even a small injury can become a big problem. A study by Wilderness and Environmental Medicine found that 4% of medical incidents in wilderness settings were due to skin or wound infections. Unlike in cities, where help is minutes away, a rescue in remote areas can take hours or even days. Thus, a well-equipped first aid kit and the skills to use it can bridge the gap between injury and professional medical help.
Being prepared keeps you safe and confident. Research featured in the Sage Journal indicated that among medical incidents in wilderness expeditions, 4% were due to skin or wound infections, 3.7% to burns, and 2.7% to blisters. Quick first aid like cleaning cuts, wrapping sprains, and staying hydrated can prevent minor issues from ruining your trip.
Knowing first aid also helps you stay calm in a crisis. Whether it’s a snake bite, altitude sickness, or hypothermia, you’ll know what to do.
Must-Have First Aid Kit Essentials for Camping and Trekking
Packing for an outdoor adventure is like preparing for an unpredictable test—you never know what you’ll face, so it’s best to be ready for anything. Here’s what your first aid kit should always include:
Sterile Bandages and Gauze
Minor cuts and scrapes are almost inevitable during outdoor adventures, but proper care can prevent infections and complications. Your first aid kit should include sterile bandages and gauze pads to cover wounds, along with antiseptic wipes or alcohol swabs to disinfect the area. Additionally, medical tape and adhesive plasters help secure dressings and protect cuts from dirt and bacteria. Keeping these essentials on hand ensures quick and effective wound management in the wilderness.
Pain Relief Medicines
Outdoor activities often come with unexpected discomforts like muscle aches, headaches, or allergic reactions. Pain relief medications such as ibuprofen or paracetamol can help manage swelling and soreness after a long trek. If you’re prone to allergies, carrying antihistamines is essential to counteract reactions from insect bites, pollen, or other allergens. Additionally, hydrocortisone cream can soothe itchy rashes, providing relief from irritation caused by plants or bug bites.
Tools of the Trade
A well-equipped first aid kit includes essential tools to handle various situations. Tweezers come in handy for removing splinters, ticks, or bee stingers, preventing further skin irritation or infection. Small scissors are useful for cutting bandages, clothing, or medical tape in case of injuries. A digital thermometer is also crucial for monitoring body temperature, which can help detect fevers or early signs of heat exhaustion or hypothermia.
CPR Face Shield
Some outdoor emergencies require immediate action, making life saving items a must-have in your first aid kit. A CPR face shield ensures safe and hygienic resuscitation during cardiac arrest or breathing emergencies. If you’re camping in colder environments, a space blanket can help retain body heat and prevent hypothermia. Lastly, water purification tablets are essential for ensuring safe drinking water in the wild, reducing the risk of dehydration and waterborne illnesses.
Pro Tip: Keep your first aid kit lightweight but comprehensive. Remember, a first aid kit left at home is as useful as a parachute in a submarine!
Common Injuries in the Outdoors and How to Treat Them
A study from the Northwest Outward Bound School found that injuries happened at a rate of 1.64 for every 1,000 days of programs. Many of these injuries were strains and sprains, which frequently resulted in evacuations. So, below, we cover the most common outdoor injuries and the best ways to treat them so you can keep your adventure going safely.
Cuts and Scrapes – The Classic Hiking Wound
Scratches from branches, rough falls, or mishandling of equipment can easily lead to cuts and scrapes. If left untreated, these can become infected, causing more severe complications.
How to Treat:
- Clean the wound immediately using antiseptic wipes or clean water.
- Apply an antibiotic ointment to prevent infection.
- Cover with a sterile bandage or gauze to keep dirt and bacteria out.
- Change the dressing daily or if it gets wet or dirty.
Pro Tip: If a wound is deep and bleeding heavily, apply firm pressure with a clean cloth for at least 10 minutes before dressing it.
Blisters – The Silent Trip-Wreckers
Blisters are one of the most common hiking injuries, often caused by friction from boots or socks. Though small, they can make walking painful and even lead to infection if they burst.
How to Treat:
- If the blister is intact, leave it alone and cover it with a blister pad or moleskin.
- If the blister is large or painful, carefully sterilize a needle, puncture the side, and drain the fluid without removing the skin.
- Apply antiseptic and cover with a bandage.
Prevention Tip: Wear moisture-wicking socks and well-fitted boots to reduce friction.
Burns from Campfires or Cooking
Campfires and portable stoves are essential in the wild, but they also pose a burn risk. Burns can range from minor redness to serious tissue damage.
How to Treat:
- Cool the burn immediately by running clean, cold water over it for at least 10 minutes.
- Do not apply ice directly to the burn, as it can worsen tissue damage.
- Cover with a non-stick sterile dressing to protect the area.
- Avoid popping blisters, as this increases the risk of infection.
Pro Tip: If a burn is larger than your palm, seek medical help immediately.
Sprains and Strains – Twists and Turns
Ankle and wrist sprains are common when hiking on uneven terrain. These injuries can make walking difficult, especially on long treks.
How to Treat:
- Follow the R.I.C.E. method:
- Rest the injured area.
- Ice the swelling for 15-20 minutes every few hours.
- Compress with an elastic bandage.
- Elevate the injured limb above heart level.
- If the pain is severe or swelling persists, avoid putting weight on the limb and seek medical attention.
Pro Tip: Trekking poles can help reduce strain on your knees and ankles.
Bites and Stings – Nature’s Little Surprises
Insects, spiders, and even snakes are part of the outdoor experience. While most bites and stings are harmless, some can cause allergic reactions or serious illness.
How to Treat:
- For insect bites/stings: Remove the stinger (if present) using tweezers, clean the area, and apply antihistamine cream.
- For tick bites: Remove the tick with tweezers, making sure to pull it out completely. Disinfect the bite and monitor for symptoms of Lyme disease.
- For snake bites: Keep the victim calm and still to slow venom spread. Do not try to suck out the venom. Immobilize the affected limb and seek emergency medical help immediately.
Pro Tip: If you’re in an area with venomous snakes, learn how to identify them before your trip.
Dehydration and Heat Exhaustion – The Silent Killers
Long hours under the sun can lead to dehydration and heat-related illnesses. Common signs include dizziness, excessive sweating, and confusion.
How to Treat:
- Move to a cool, shaded area immediately.
- Sip small amounts of water frequently.
- Remove excess clothing and use a wet cloth to cool the body.
- If symptoms worsen (nausea, fainting, or high body temperature), seek help immediately.
Prevention Tip: Drink at least half a litre of water per hour when hiking in hot weather.
Hypothermia and Frostbite – The Chill Can Kill
Extreme cold can be just as dangerous as extreme heat. Hypothermia occurs when your body loses heat faster than it can produce it, while frostbite damages skin and tissue.
How to Treat Hypothermia:
- Remove wet clothing and wrap the person in warm, dry layers.
- Offer warm (not hot) drinks and high-energy foods.
- Keep the person dry and shielded from wind.
How to Treat Frostbite:
- Warm affected areas using body heat (e.g., placing hands under armpits).
- Avoid rubbing or massaging the skin, as this can cause further damage.
- Seek medical help if the skin turns white, blue or feels numb.
Prevention Tip: Layer up with moisture-wicking fabrics to stay warm and dry.
First Aid for Altitude Sickness and Emergency Situations
Hiking brings breathtaking views, but it also introduces risks like altitude sickness. A study by Stephen T. Clark and Mack Sheraton, published in the StatPearls resource, suggests that 25% to 85% of travelers experience altitude sickness when reaching heights above 8,000 feet (2,500 meters).
Recognizing and Treating Altitude Sickness
Altitude sickness, also known as Acute Mountain Sickness (AMS), occurs when the body struggles to adjust to lower oxygen levels at high elevations. Symptoms usually begin within 6 to 24 hours of ascent and can range from mild discomfort to life-threatening conditions. Mild altitude sickness typically causes headaches, nausea, dizziness, fatigue, and shortness of breath, making physical activity more difficult. Many also experience trouble sleeping, with frequent awakenings or difficulty falling asleep.
How to Treat:
- Stop ascending if symptoms appear. Pushing higher can make the condition worse.
- Descend at least 500–1,000 feet (150–300 meters) if symptoms persist or worsen.
- Hydrate frequently—dehydration worsens altitude sickness.
- Avoid alcohol and smoking, as they reduce oxygen absorption.
- Use pain relievers like ibuprofen for headaches.
- Acclimatize gradually—allow your body time to adjust by ascending slowly.
Pro Tip: If traveling above 10,000 feet (3,000 meters), follow the “climb high, sleep low” rule. Ascend during the day, but sleep at a lower altitude to help your body adjust.
CPR for Cardiac Arrest or Drowning
If someone collapses, stops breathing, or has no pulse, perform CPR (Cardiopulmonary Resuscitation) immediately.
Steps:
- Call for help or send someone for assistance.
- Check responsiveness—shake the person and ask loudly, “Are you okay?”
- Begin chest compressions:
- Place hands in the center of the chest.
- Push hard and fast (100–120 compressions per minute).
- Give two rescue breaths after every 30 compressions if trained.
- Continue until help arrives or the person regains consciousness.
Pro Tip: If you don’t know how to do CPR, learning before your trip could literally be a lifesaver!
Making a Makeshift Stretcher for Serious Injuries
If a person cannot walk due to a broken bone or severe injury, a makeshift stretcher can help transport them.
How to Make One:
- Using a tarp or sleeping bag: Lay the injured person inside and carefully drag.
- Using hiking poles and jackets:
- Place two strong poles (hiking sticks or branches) parallel on the ground.
- Secure a jacket, rope, or fabric between them to create a firm base.
- Carefully lift and transport the injured person.
Pro Tip: If no materials are available, use the “fireman’s carry” technique. Just lift the injured person over your shoulders while securing their arms and legs.
Turn Challenges into Stories, Not Emergencies
At the end of the day, adventure is about embracing the unknown, but smart adventurers know that preparation is key. A solid grasp of first aid, the right gear, and a calm, collected mindset can mean the difference between a minor setback and a major crisis.
So, as you set off on your next hike, camping trip, or wilderness expedition, remember that staying safe doesn’t take away from the thrill but enhances it. With the right precautions, you can explore with confidence, knowing you’re ready for whatever the wild has in store. Now, go forth and explore safely!
Register for our BLS course today and gain essential first aid knowledge for your next adventure.
