The Essential Hiking First Aid Kit
My hiking First Aid Kit accompanies me on every hike – regardless if it's an overnight, week-long or day hike. It's an important component of outdoor safety, and provides me with the tools and supplies I would need to handle everything from minor injuries to emergencies.
Until recently, when hiking the Kungsleden – a non-technical hike in Sweden's Arctic Circle, the worst I'd needed my First Aid Kit for was a wrist sprain (which actually turned out to be a fracture), and a bad cut. It had just sat in my pack, silently waiting it's turn. And then just like that, it was First Aid Kit's time to shine, with my nasty sprained ankle and my partner's experience with a fall onto rocks.
I love the solitude of backcountry hiking, but it comes with the responsibility of being solely accountable for my well-being. This means being ready to ‘bandage myself up' if needed and having the confidence to do so.
Taking a hiking first aid kit with you on your outdoor adventures is like having insurance. You might never use it, but in a crisis, you'll be thankful it's there.
So, lets see what really needs to be in there.
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The Importance of Taking a First Aid Course
It's one thing to have a triangular bandage in your kit, but knowing what to do with it is another matter. And, did you know how versatile a triangular bandage can be?
Completing a first aid course in Australia is quite common. In fact, my mother had a certificate at one stage. I know both of my daughters (19 & 21) have theirs. As part of our labour laws, at least one person in every workplace needs to have a current first aid certificate. As well, many industries which involve any form of people care, require every employee to be certified.
Nevertheless, it's a great skill to have. Knowing how to treat either yourself, a family member or a co-worker if there is a mishap takes the fear out of the unknown.
Whether it's a twisted ankle on a remote trail or a surprise encounter with a snake, knowing how to handle an injury until professional help can be reached (or can reach you) is vital. Plus, on solo trips, your self-reliance is everything, and having a first aid skill set could literally be a lifesaver.
Red Cross is one global organisation that has First Aid Courses. Nationals of Commonwealth countries may turn to St John Ambulance, which has been teaching first aid since 1887. Both have online courses and some are free.
While these well-known institutes may not teach Wilderness First Aid, they teach up-to-date, solid first aid skills that you can adapt to the wilderness.
For those who spend a lot of time remote or backcountry, you might like to consider a Wilderness First Aid Course, which goes that extra step further.
As well as First Aid Courses, there are some great additional resources including these two books available on Amazon; Wilderness Medicine: Beyond First Aid and Medicine for the Outdoors.
Snake Bites
And what about snake bites? Australians religiously carry a snake bandage in their first aid kits for the management of snake bites.
However, due to the different venoms secreted by Australian and North American snakes, the Pressure Immobilisation Technique (PIT) method of treating snake bites is not used in America.
Understanding how different venoms affect the body and why snake bites are managed differently around the world is really important, especially if you're planning to hike internationally.
Find out more in our in-depth guide on the Differences Between Australian and USA Snake Bite Management, which covers current recommended practices for snake bite care on both sides of the pacific.
First Aid Kit for Hiking Checklist
Here's a comprehensive description of each essential, detailing what it is, how to use it, and how much to include, ensuring your kit is practical and lightweight. Let's begin!
Disclaimer: I am not a medical professional in any way, shape or form. I have an up-to-date first aid certificate that gives me the confidence to treat myself and my companions should we run into medical difficulty. I am sharing my personal medical kit with you and my reasoning why I include such items. It is up to you to assess what items you will need, as well as check with your medical provider as to any medications you can or cannot take.
Triangular Bandage
When I last did my first aid refresher course, the instructor spent a lot of time going over the uses for the very versatile triangular bandage. This first aid staple is commonly used to immobilise limbs with a sling, but it also has a multitude of other uses. It's effective for applying pressure to wounds to control bleeding, creating donut bandages, and to stabilise a sprain. It can even be used to tie an extremity to a fixed object for sustained elevation or to create a makeshift tourniquet in an emergency situation. This large piece of cotton can also be used to filter water or provide shade for a patient.
Elastic Bandage
Elastic bandages are versatile tools designed to provide support, compression, and immobilisation for sprains, strains, or joint injuries. Their stretchable material allows them to be wrapped around the injured area securely, reducing swelling and offering stability to the affected joint or muscle. Elastic bandages are also useful for securing splints or dressing larger wounds. To use, wrap the bandage evenly, ensuring it is snug but not so tight that it restricts blood flow. Always check for signs of lack of circulation, such as discolouration or numbness, after applying.
Blister Plasters
Also known as hydrocolloid blister plasters, these are specifically designed for treating de-roofed blisters (stage 4 of a blister). These adhesive, waterproof dressings maintain full contact with the wound and can remain in place for several days. By interacting with the weeping blister base, the hydrocolloid particles in the plaster create an ideal healing environment for the blister.
If you're prone to Blisters, I've written an excellent article of Blister Prevention and Management – Check it out!
Betadine
A topical antiseptic solution containing povidone-iodine, which kills bacteria, viruses, and fungi by releasing free iodine that penetrates microbial cell walls and disrupts their function. It leaves a brown stain on the skin, which is actually a useful visual indicator. When the colour fades, it usually means the iodine has been depleted, and the area may need to be cleaned and re-treated.
Antiseptic Wipes (Alcohol-Based)
Alcohol-based antiseptic wipes are used to quickly disinfect skin before treating wounds or applying dressings. They work by denaturing proteins in bacteria and viruses, effectively killing most surface pathogens. These wipes are lightweight, fast-drying, and useful for cleaning minor cuts, abrasions, or even your hands when water isn’t available. Not suitable for deep wounds, and they may sting when applied to broken skin.
Antibiotic Ointment
Common in North America and some developing countries, over-the-counter antibiotic ointments like Neosporin treat minor skin infections in cuts, scrapes, and burns. Neosporin contains neomycin, bacitracin, and polymyxin B, which work together to combat bacteria once infection is present or suspected and help stop it from spreading.
Note: In Australasia, the UK, and much of Europe, these ointments require a prescription. Still, they’re a valuable First Aid Kit item.
Adhesive Bandages
Adhesive bandages (often called Band-Aids or plasters), are an essential item in any first aid kit. They are used to protect small wounds, such as minor cuts and scrapes from dirt, bacteria, and further irritation. Always ensure the wound is clean and dry before applying the bandage to help prevent infection and allow the adhesive to stick properly. Suggestion: 6-10 Band-Aids of varying sizes
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Butterfly Bandages (Wound Closure Strips)
Butterfly bandages, steri-strips (UK), or adhesive wound closure strips, are designed to close and protect minor cuts without the need for stitches. They secures the skin edges together while the wound heals.
Suitable for shallow lacerations, these bandages are simple to apply after thoroughly cleaning the wound. They are not appropriate for deep, irregular, or infected wounds, which require medical attention.
Adhesive Sterile Gauze Pads (or Island Dressings)
Adhesive sterile gauze pads, or island bandages, are multi-purpose dressings used for covering and protecting wounds. The gauze material allows the wound to breathe while absorbing excess fluids, promoting healing. Island bandages come with an adhesive border, creating a sterile atmosphere for the wound.
Island bandages come in various sizes and I suggest 2 each of 2-3 sizes.
Snake Bandage or Compression Bandage
NOT Suited to North American Snake Bite Care
Snake bandages are used in Australia for bites from snakes of the Elapidae family, whose venom differs from that of North America's most common venomous snakes, Pit Vipers.
Snake bandages is an important addition to a First Aid Kit in Australia and no Australian First Aid Kit should be without one. Snake bandages are designed to provide firm pressure and immobilisation after a snakebite, slowing the spread of venom through the lymphatic system without cutting off blood circulation. Snake bandages often have indicators to ensure correct tension.
Saline Solution
Saline solution, a sterile saltwater mix, serves multiple medical purposes. Saline solution is ideal for irrigating and cleaning cuts, scrapes, or punctures received during a hike.
Also, when hiking in windy conditions it's not unknown for foreign objects like dust or pollen to get into the eyes. Saline solution can help rinse these out, reducing discomfort and avoiding potential scratches to the eye surface from rubbing.
Nitrile Gloves
Choose non-latex, as allergies to latex is quite common. Use when treating others to avoid contamination and protect from bloodborne pathogens or bodily fluids.
Urals
“Holding on,” not emptying your bladder due to squatting issues, or simply being dehydrated; can all lead to cystitis, the painful, burning inflammation of the urinary tract when trying to pee. Cystitis is often a precursor to a UTI. Urals work by alkalising the urine, which reduces burning and discomfort. This may allow the body to flush the bladder more effectively, potentially halting progression. They come in small sachets, so they’re easy to carry in your first aid kit.
Medications
Medications are a vital part of any first aid kit, but some medicines that are freely available in your home country may be restricted or unavailable in others. For example, this week as we pack for the Lycian Way in Türkiye, we find that paracetamol, a common over the counter pain killer, is in fact illegal in Türkiye. So it pays to check your destination’s regulations before packing.
If you’re carrying prescription medication, bring a doctor’s letter listing your prescribed medicines to avoid issues at customs. For tips on repackaging medications to save space and weight, check out our tips below. Never discard the outer packaging of prescription medications—it includes essential details like dosage, expiration dates, and legal labelling required for customs or emergencies.
Paracetamol (Acetaminophen)
Paracetamol is known as acetaminophen in the United States. The most common brand name for it in the U.S. is Tylenol.
Paracetamol is widely used for relieving mild to moderate pain and reducing fever. It is particularly effective for headaches, muscle aches, and cold or flu symptoms.
Unlike Ibuprofen, Paracetamol does not have anti-inflammatory properties, making it a better choice for people who need pain relief without addressing swelling or inflammation. It is gentle on the stomach and suitable for individuals with sensitive digestive systems. Always follow the recommended dosage, as excessive intake can harm the liver.
Ibuprofen
Ibuprofen is a non-steroidal anti-inflammatory drug (NSAID) that alleviates pain and targets inflammation. This makes it ideal for conditions involving swelling, such as sprains, arthritis, or menstrual cramps.
However, Ibuprofen should be taken with caution if you have a history of stomach ulcers or gastrointestinal issues, as it can irritate the stomach lining. Always take Ibuprofen with food or milk to minimise this risk and follow the dosage instructions carefully.
Ibuprofen comes under the brand name Advil in the USA
Antihistamines
Antihistamines reduce allergic reactions such as itching, swelling, and hayfever. Non-drowsy types like Loratadine or Cetirizine are ideal for daytime use. Sedating antihistamines, such as Diphenhydramine, are better suited to severe reactions or for use at night due to their calming effect.
Imodium
For some reason, tummy upsets – or the runs, or whatever you like to call it, are common on the trail. It seems to be especially prevalent on trails where there are huts with vault toilets (or any form of bush toilet) and no running water. While you might take every precaution with washing and sanitising your hands, you might still end up with “loose stools” at some stage.
Imodium (loperamide) is an over-the-counter medication used to treat short-term bouts of diarrhoea by slowing gut movement, allowing more water absorption from stools. While it provides symptomatic relief, it doesn't cure underlying causes. Side effects can include constipation and dizziness.
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Miscellaneous Items
- Small Tweezers and/or Scissors
- CPR mask – Protects both you and the patient when performing mouth-to-mouth. Choose a compact, one-way valve mask suitable for field use.
- Space bag/emergency blanket – Originally designed for NASA, these reflective mylar sheets are ultralight but can serve multiple life-saving roles. Beyond retaining body heat and blocking wind in hypothermia situations, they can also be used as an improvised groundsheet, shelter wall, tarp, rain cover, signal reflector, or even a dry bag liner.
- Hand Sanitiser – I keep separate small hand sanitiser sachets in my kit. Your regular hand sanitiser bottle you carry is regularly handled by you after toileting etc. This method prevents any cross-contamination when addressing first-aid care.
- Personal Information Card – A small card listing your name, medical conditions, emergency contacts, and allergies helps responders assist you quickly in emergencies.
First Aid Bag
Your hiking first aid bag needs to be waterproof, so if your gear gets wet, your medical supplies don't. A bright colour such as red will help you identify your first aid kit quickly in the case of an emergency.
Sea to Summit's First Aid Dry Bag is described as “spicy orange”. I don't think they'll get lost in your pack. The dry bag comes in two different sizes 1L and 3L
Tips For Maintaining Your Backpacking First Aid Kit
It's very easy to “borrow” from your hiking kit—like tweezers, a few Panadol, bandaids and wotnot. It's also very easy to forget to replace them. Before each hiking season kicks off, take a good look at what's in your kit and replace anything that looks questionable or is missing.
Also it's a good idea to get into the habit of replacing items you have used on the hike immediately you get home – before you put your First Aid Kit away.
Its also important to check you medications regularly and replace any which are past their use by date. This is especially so if you take along antibiotics for travel emergencies. Set yourself a diary note to do this annually along with any other medications in your household.
Make sure each medicine in your kit is individually wrapped with the expiry date and instructions—there is no room for mix-ups – especially in regard to prescription medicine.
Purchasing a Ready Made First Aid Kit
In the early days, I started off with a ready made First Aid Kit and just added a few more items of my own. There is absolutely nothing wrong with that. Now I have curated my own from scratch, but you might find it easier to start with a small store-bought First Aid Kit.
Look for a waterproof outer case and one that contains the essentials, without a ton of stuff you don't need. Check your kit against a First Aid Kit for Hiking Checklist to make sure it has all the necessities.
Emergency Rescue
Back in the early days, I used to work for an Emergency Assistance Division for a group of travel insurance companies. That was way before travellers had PLBs or any form of personal satellite communication was available.
Nowadays as more and more people venture out into the wild and everything seems to cost a lot more, emergency rescue is seldom actually covered on a travel insurance policy. And even if it is, often you or your loved ones will need to fork out the cash before those helicopter blades start rotating.
I totally recommend an emergency search and rescue service like Overwatch x Rescue. For an affordable annual fee, they offer emergency helicopter rescue and repatriation. This isn’t something you ever want to use, but it’s hard to overstate how reassuring it is to have that kind of support when you’re hiking in remote areas.
Use code SOULTREADER15 for 15% off an annual plan for Overwatch and Rescue.
Satellite Communication Systems
Two forms of satellite communication systems which are widely available are the Personal Locator Beacon, which submits a one-way signal to a government system and Two-Way Satellite Emergency Notification Devices (SEND) which allow you to transmit and receive messages amongst as well as request emergency rescue. Let's look at each of these in detail.
Personal Locator Beacons (PLBs)
Personal Locator Beacons (PLBs) are one-way emergency communication devices that operate on the 406 megahertz frequency. I use the RescueMe PLB unit.
The 406 megahertz distress frequency emitted from PLBs is detected by the international COSPAS-SARSAT satellite system for initiating search and rescue efforts.
PLBs require no subscription fees because the service is funded and provided by governments around the world as a public safety feature to assist in search and rescue operations.
The device is small, compact, and lightweight, making it suitable for various environments. To activate it, simply erect or deploy the antenna to a vertical position and press the designated ‘on' or activation button.
Once activated, your registered PLB contacts the nearest Rescue Control Centre relative to your location, and utilising Global Navigation Satellite System (GNSS) technology, it can pinpoint your position with an accuracy of up to 120 metres.
As of 2024, some models of PLBs now include a Return Link Service, which notifies you when your distress signal has been successfully received.
While the PLB such as the RescueMe PLB, offers precise location tracking in emergencies, it can be complemented by Satellite Communication Devices, which allow for two-way messaging and additional communication capabilities.
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Satellite Emergency Notification Devices
Two-Way Satellite Emergency Notification Devices (SEND), such as the Garmin inReach Mini, provide communication capabilities for both sending and receiving messages in remote locations.
SEND devices, like the inReach Mini, facilitate two-way messaging and emergency notifications using a commercial satellite constellation, different from the government-operated system used by PLBs
Subscription fees are required for access to the commercial satellite network that powers the device's communication services. This applies to both two-way messaging and SOS functionality. If you pause your subscription when at home, reactivating it is imperative; otherwise, the device won't work.
Upon triggering an SOS, the device connects you to a 24/7 monitoring centre that communicates with you directly and coordinates with local search and rescue teams.
The Garmin InReach Mini, with its advanced technology, also provides real-time location tracking and sharing, offering peace of mind to users and their loved ones. So basically Mom can follow along.
Recent models of devices like the Garmin inReach Mini also include features such as weather updates, GPS navigation, and mapping, adding further value beyond the emergency communication capabilities.
While these devices are more feature-rich with additional functionalities, including two-way messaging, they complement the simple yet reliable one-way distress signalling of PLBs.
For an in-depth interview with Linda Berryman from AMSA (the Australian Maritime Safety Authority)and Caro Ryan from Lotsfreshair, listen to the show, to find out more about satellite communication devices.
Happy Trails and Safe Hiking
As we come to the end of this guide, the message I want to leave you with is simple: don't leave home without a well-stocked first aid kit. The confidence and security it brings cannot be overstated, whether you're close to civilisation or deep in the backcountry.
We've covered the must-haves for your kit, discussed the value of first aid training, and even delved into rescue technologies. The takeaway is, preparation is your best companion on any hiking trail. It's about being proactive, not reactive—understanding first aid is less about dealing with mishaps and more about preventing them from becoming full-blown emergencies.
So, keep your kit updated, skills sharp, and mind ready for whatever the trail might throw your way. Adventure awaits, but let’s make sure it’s the safe kind. With your trusty first aid kit in tow and the knowledge to use it, you’re as ready as you’ll ever be. Be Safe!
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Frequently Asked Questions
What are the first aid tips for hiking?
Always carry a well-stocked first aid kit tailored to your hiking duration and destination. Learn key skills, such as applying pressure bandages and treating sprains. Stay hydrated, protect against sun and insect bites, and be aware of potential allergens. Prepare for weather changes and know the signs of hypothermia and heat exhaustion.
What does IFAK stand for?
IFAK stands for “Individual First Aid Kit.” It's a compact kit designed to address immediate and life-threatening injuries. It should include essentials like tourniquets, hemostatic agents, bandages, and gloves, geared towards handling severe trauma, particularly in combat or tactical environments.
What is the difference between IFAK and AFAK?
An IFAK (Individual First Aid Kit) is meant for personal use, designed to treat the injuries of the person carrying it, typically in tactical or combat scenarios. An AFAK (Advanced First Aid Kit), on the other hand, contains more comprehensive medical supplies for treating a wider range of injuries and is often intended for use by someone with advanced first aid training, such as a medic or first responder, to treat multiple people.
What's in a survival first aid kit?
A survival first aid kit typically includes items for handling life-threatening emergencies in austere environments. Essentials include bandages, gauze pads, adhesive tape, tourniquets, emergency blankets, gloves, antiseptic wipes, and a CPR mask. Tools like tweezers, scissors, and safety pins are also important. Add medications for pain relief, allergy reactions, and gastrointestinal issues, along with a guidebook on first aid procedures.
What is basic first aid?
Basic first aid is the initial process of assessing and addressing the needs of someone who has been injured or is in physiological distress. It includes simple, often life-saving techniques like treating minor wounds, sprains, and burns, performing CPR, using an AED, managing choking, and knowing when to call emergency services. To emergency care before professional medical help is available.
Is there a standard for first aid kit?
Standardised guidelines for first aid kits exist, such as those by OSHA and ANSI, which provide minimum contents for varying settings, like workplaces and homes. These standards serve as a baseline, with the kits designed to meet the specific needs of different environments. It's essential to periodically review and replenish your kit to ensure readiness.