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Picture this: I'm a child in the 90s, and my mom and dad decide they'd like to hike up to the top of Harney Peak, renamed Black Elk Peak in 2016, during a family vacation in the Black Hills of South Dakota. Decked out in crew socks, strap sandals, and sunglasses with built-in visors and armed with a single water bottle each, we embarked on what sounded like a picturesque hike. Instead, it was surprisingly grueling for us—we had never hiked up a mountain before. However, people coming down gave us hope, telling us there would be a visitor's center with snacks and drinks at the top – just keep going! Boy were we gullible!

Fueled by that promise, we pressed on, only to be met with… an old stone fire tower that was built in 1938. Ladies, there was nothing else at the top. No snacks, no refreshments, nothing, just stone walls and abandoned chip bags littering the floor, as if to tease us. And then, as if things couldn't get worse, the heavens opened up. Lightning, hail, the full above-tree line afternoon thunderstorm works poured down on us. When the storm finally let up, we couldn't wait to get back down the mountain and to our warm, dry car. We raced down!

That experience taught me a valuable lesson: Never underestimate the power of being prepared. And a critical component of that preparation is a well-stocked first-aid and emergency kit. This guide will help you avoid our mistakes, walking you through everything you need to pack so you can hit the trails prepared for anything.

Table of Contents

Why Carry A First Aid Kit?

You should always carry a first-aid kit. Yes, even on day hikes and nature walks. Why, you ask?

Meet Amanda Eller. In 2019, Amanda, a yoga instructor and physical therapist, embarked on what she thought would be a simple hike in the lush forests of Maui. She got disoriented, and her short hike turned into a harrowing 17-day ordeal. With no phone, no supplies, and just her instincts to guide her, she had to rely on her resourcefulness to survive, eating berries and drinking stream water until she was finally rescued.Amanda's incredible story of survival highlights a crucial point: even a seemingly easy, short hike on an island can quickly become a life-threatening situation.

Or what about Lucas McClish? In June 2024, Lucas set out for what he thought would be a quick three-hour hike in the Santa Cruz Mountains. He got lost, and what was supposed to be a short trip turned into a harrowing 10-day ordeal. Equipped with just a few bare essentials—a pair of pants, hiking shoes, a hat, a flashlight, and a Leatherman tool—he endured ten grueling days of hardship, battling dehydration, hunger, and the elements. Thankfully, he was eventually found and rescued, but his experience underscores a crucial point: accidents happen, even on seemingly simple hikes.

Accidents happen, even to the most experienced hikers. And when you're miles from civilization, with limited or no cell service, waiting for help isn't always an option.

Carrying a first-aid kit empowers you to take care of yourself and your loved ones on the trail, allowing you to handle minor injuries and illnesses quickly and confidently. It's a small investment that can make a huge difference in your safety and enjoyment.

Building Your Hiking First-Aid Kit: Essential Considerations

Keep your supplies dry. Weather can be unpredictable on the trail. A sudden downpour or an accidental slip into a stream can soak your gear, including your first-aid kit. Wet bandages and medications are useless. Choose a waterproof or water-resistant container or bag to protect your supplies. Consider if using a zip-top bag inside the container may be necessary for an extra layer of protection.

Pack What You Need, Not What You Don't. Many pre-made first-aid kits are filled with unnecessary items or duplicates. When choosing a kit (or building your own), prioritize the essentials. Think about the types of injuries you're most likely to encounter on your hikes and pack accordingly. Also, ensure your supplies are organized and easily accessible. A clear organization system can save precious time in an emergency.

Know How to Use Your Gear. A first-aid kit is only useful if you know how to use the items inside. Take a first-aid course or watch instructional videos to familiarize yourself with the proper techniques for treating common injuries. Practice using the supplies in your kit so you'll be prepared to act quickly and confidently in an emergency.

Build a Kit on Your Budget: You don't need to spend a fortune to have a well-stocked first-aid kit. Many pre-made kits are packed with items you won't need or duplicates of basic supplies. Instead of paying for extras, focus on building a kit that meets your specific needs. Consider purchasing a basic, less expensive kit and supplementing it with the items you actually need. Or, for maximum control and cost-effectiveness, create your own DIY kit from scratch.

Consider the Weight: Weight is a crucial factor, especially for longer hikes and backpacking trips. A heavy first-aid kit can quickly become a burden. Choose lightweight versions of essential items whenever possible. Balance your need for comprehensive supplies with the desire to keep your pack weight as low as possible.

Ounces make pounds and pounds make pain. - Jake Wilde

Building Your Hiking First-Aid Kit: Key Components

Wound Care: Alcohol pads, triple antibiotic ointment, finger and knuckle bandages, sterile non-adherent pads, moleskin or kinesiology tape, tweezers

Splints & Support: SAM splint

Multi-Purpose Absorbent Materials: Thin panty liners and tampons (These items can be used for feminine hygiene, but also serve as excellent absorbent materials for wound care and management.)

Pain, Fever, & Inflammation Relief: Acetaminophen (Tylenol) and Ibuprofen (Advil, Motrin) tablets (NSAID)

Allergy Relief: Diphenhydramine tablets (Benadryl)

Digestive Issues: Diotame tablets (Pepto Bismol) for diarrhea, upset stomach, heartburn, and/or nausea

Hydration: Electrolytes are crucial for replenishing lost fluids, especially on longer hikes or at higher elevations

Sting/Bite Relief: Sting relief wipes or pads (These typically use alcohol as an antiseptic and lidocaine as a gentle numbing agent.)

Itch Relief: Hydrocortisone cream

Medical Disclaimer: The above list of medications is intended for adults. The medications listed are not intended for animal or pediatric use. It is important to note that some of the medications are not safe to use if you are pregnant or nursing. Please consult with your physician before taking any of the medications listed above.

Beyond the Essentials: Tailoring Your Kit to Your Needs

Prescription Medications: If you have any pre-existing conditions, be sure to include any necessary prescription medications.

Altitude Sickness: For high-altitude hikes, you may want to consider adding medications like ondansetron dissolvable tablets (for nausea) and dexamethasone (for more severe altitude sickness). Dexamethasone can be used to help relieve Altered Medical Status (AMS), High Altitude Pulmonary Edema (HAPE), and High Altitude Cerebral Edema (HACE).

Important: If you or someone in your group experiences symptoms of altitude sickness (AMS, HAPE, or HACE), descend to a lower altitude immediately and seek medical attention as soon as possible.
These conditions can be life-threatening.

Allergies: If you have allergies (e.g., bee stings, food allergies), pack appropriate medications like epinephrine auto-injectors (EpiPens) or antihistamines.

Other Personal Needs: Consider any other specific needs you might have, such as blister treatment, foot care items, or specialized medications.

Medical Disclaimer: The above list of medications is intended for adults. The medications listed are not intended for animal or pediatric use. It is important to note that some of the medications are not safe to use if you are pregnant or nursing. Please consult with your physician before taking any of the medications listed above.

Expanding Your Kit: Essential Emergency Items

Hiking and backpacking, while rewarding, carry inherent risks. The statistics are sobering: According to the National Park Service, over 120 people die annually in national parks, with falls being a leading cause. A CDC study found nearly 213,000 people were treated for outdoor recreation injuries, including hiking-related incidents. These incidents highlight the importance of being prepared for the unexpected. Carrying essential emergency supplies, in addition to your first-aid kit, can be the difference between a minor inconvenience and a life-threatening situation. At a minimum, these items can provide comfort and aid until help arrives.

So What Should You Carry?

Navigation: A reliable GPS device with SOS functionality can be a lifesaver in areas with no cell reception. If a GPS is not an option, carry a downloaded map of the area on your phone or, if you're skilled in its use, a traditional map and compass.
Light Source: A headlamp or flashlight is crucial for hiking in low light or if you get caught out later than expected. Always carry a light source, even on short day hikes. Your phone's flashlight is a backup, not a primary light source.
Sun Protection: Protect yourself from harmful UV rays with sunglasses, a wide-brimmed hat, long, loose-fitting clothing, and mineral-based sunscreen. Reapply sunscreen every two hours. Use the timer on your phone to set reminders.
Repair Kit: Be prepared for gear malfunctions with a repair kit containing duct tape, a sail needle, floss, safety pins, and a knife and/or multitool. These items can be used for clothing, backpack, and equipment repairs, and a knife or multitool has numerous other uses.
Emergency Shelter: A lightweight, compact mylar bag or blanket is essential for protection from the elements. It can provide temporary shelter from rain, snow, or sun. And its reflective surface not only helps aid search and rescue efforts, but also helps retain body heat, providing warmth in cold conditions. For added warmth, place insulation, such as clothing or a sleeping pad, between the blanket and the ground.
Fire Starter: The ability to start a fire is crucial for warmth, cooking, sterilizing water, and signaling for help. Carry reliable fire-starting tools, such as waterproof matches, a lighter, and tinder. Remember, untreated water can contain harmful bacteria, viruses, and parasites, so you always should treat it before drinking. As the saying goes: “Big bubbles, no troubles.”
Food: Pack a dehydrated meal and high-calorie, salty snacks. Hiking burns significant calories, and your body also uses energy to regulate its temperature, especially in cooler conditions. Furthermore, high-calorie food is vital for maintaining brain function, clear thinking, and awareness – all of which are essential for making good decisions in a survival situation. Having extra food can be crucial in a survival situation.
Water: Water is life. Our bodies are 50-60% water, and dehydration can quickly become a serious threat. The average person cannot last more than about three days without water. Carry an ample supply of water and know where you can safely replenish it along your route. Consider water purification or filtration methods if you plan on using natural water sources.
Layers: Be prepared for changing weather conditions by having a layering system. Always wear a moisture-wicking base layer and pack an insulating mid-layer and a water- and wind-resistant outer, shell layer. This will help prevent hypothermia and keep you comfortable in various conditions.

Ready-Made Solutions: The Adventure Bottle

Building a comprehensive first-aid and emergency kit can be time-consuming. Sourcing individual items, ensuring quality, and organizing everything efficiently takes effort. If you're looking for a convenient, all-in-one solution, the Adventure Bottle is your answer.

The Adventure Bottle combines nearly all your essential first-aid and emergency supplies into a durable, 32oz Nalgene bottle. This innovative design offers several key advantages:

All-in-One Convenience: No more searching for individual items or worrying about forgetting something crucial. The Adventure Bottle packs it all in one place.
Organized and Accessible: Supplies are neatly packed within the Nalgene bottle, making them easy to find in an emergency. No more rummaging through a cluttered bag.
Durable and Reliable: The rugged Nalgene bottle is designed to withstand the rigors of the trail. It's water-resistant, impact-resistant, and built to last.
Dual-Purpose Design: Beyond its role as a first-aid kit container, the 32oz Nalgene bottle can also be used to carry and store water. In a pinch, you can empty the contents and use it as an additional vessel for treated water, adding an extra layer of practicality to your preparedness.
Essential Supplies Included: The Adventure Bottle contains a wide range of first-aid and emergency essentials, including medications for pain, allergies, and digestive issues, wound care supplies, tools for repairs and fire starting, a mylar emergency blanket, and much more. (See the full list of included items here)
Hydration Ready: The 32oz Nalgene bottle can be used for carrying water, adding an extra layer of practicality.

While the Adventure Bottle provides a comprehensive foundation, we recommend supplementing it with a few additional items depending on your specific needs and the type of hiking you're doing. These might include your preferred electrolytes, a SAM Splint, headlamp, bear spray (if applicable), multitool, metal cup (for scooping and boiling water for purification, as well as other camp kitchen uses), cordage, navigation tools such as a GPS device with SOS, and any personal medications.

Ready to hit the trail prepared? The Adventure Bottle takes the guesswork out of building your first-aid and emergency kit, giving you peace of mind on every adventure. Get yours today and be ready for anything!

Essential Gear: Building the Perfect Hiking First-Aid Kit