Building your own Hiking or Backpacking First Aid Kit

Safety Doesn’t Just Happen

Many of us hikers and backpackers tend to take a fairly lax and carefree approach when it comes to our health and safety out in the wild. This MO is a curious one for two reasons.

Firstly, the environment in which we practice our sport is, for the most part, far more liable to cause us injury or ailment than where others practice theirs (even football fields, for example, can pale in comparison to a bad day in the Bugaboos or a rain-soaked boulder field in the Dolomites). The number and type of injuries that may befall us while getting our hike on are, quite simply, overwhelming.

Secondly, the places where most of us tend to do our hiking and backpacking are, almost by definition, remote and wild. With no medical assistance in the vicinity, self-sufficiency is key. The body parts we might have to treat with our first aid kit, after all, just might be the same ones we are dependent on to get us back to safety alive and well.

The Washington Trails Association lists the outdoor first aid kit as number six in their list of ten essentials that every hiker should carry. Below, we’re going to explain why we believe it should be number one.

Common Hiking & Backpacking Ailments

Owing to the diversity of terrain we each do our hiking in and other variables such as climate, season, and trail difficulty, the harm we can do ourselves while out hiking varies greatly. Having said that, some all but universal ailments potentially in store for backpackers include the following:

Blisters – Without a doubt the single greatest bane of the backpacker and hiker’s existence. Caused by friction between your skin and the material of your boots or socks, these little nasties can be enough to ruin your trip. 

Sprains – Rugged, uneven, and slippery terrain is pretty much the ideal environment for spraining a knee, wrist, or ankle.

Cuts and abrasions – Low-hung branches, sharps rocks, slippery scree, backpack straps, and (mishandled) camping knives are just a few potential perpetrators.

Sunburn – Lengthy exposure to the sun and/or hiking in snow-covered terrain and at altitude make hikers prime candidates for copping an excess of ultraviolet rays.

Chafing – This occurs as a result of skin rubbing against skin or clothing and shouldn’t be underestimated as a source of tear-inspiring discomfort. (learn first aid for chafing)

Cramp – Involuntary muscle contractions that can strike as a result of sustained muscular exertion without replenishing salts and fluids lost through perspiration.

Tick Bites – If untreated, these can transmit Lyme Disease, an infectious disease that can result in paralysis, heart problems, and arthritis.

Breaks and Fractures – Sustained in a number of ways, ranging from trips, slips, and falls to being hit by falling rocks or stubbing a toe on a barefoot wander around the campsite. The thought of sustaining a break or fracture out in the wild fills most of us with dread. It is, however, not something we should fear unnecessarily as long as we are adequately prepared…

Buying A First Aid Kit Vs Building Your Own DIY First Aid Kit

Adequate emergency preparation entails always carrying some form of first aid kit. However, you can either choose to build your own hiking first aid kit from scratch or buy a pre-built kit (check out our guide to the best backpacking first aid kit). Below, we take a look at the pros and cons of both options.

	PROS	CONS
Pre-made Bought First Aid Kit	No effort required Usually contains the majority of essentials	Not tailored to your personal needs or the needs of your group You may have to purchase a second (and possibly third) kit if hiking in different group sizes Many contain cheaper and lower-quality supplies
DIY First Aid Kits	Customizable — can be tailored to your needs You can personally choose the best option available for each item that goes into the kit It is, strangely, a lot of fun compiling your own kit!	It might take a little bit of effort

How Much Do You Need To Bring

The bare minimum or a miniature drug store for your back? How much you need to bring will depend, essentially, on the duration of your hike and your group size. Finding a happy medium that covers all bases but isn’t so heavy that we resent carrying it is the ideal scenario.

Solo Vs. Group

Traveling in a group means we need to take into consideration any specific medical issues of other members of our party and stock our first aid kit accordingly. 

To ensure we have enough of everything, we should at least double our supply of each item. Try to customize your kit to the location, the members of your group, and anticipated or common ailments/injuries for both, i.e. extra rehydration salts for hot climates, and extra antihistamines for group members with allergies. 

Owing to the ailment’s prevalence, we’d recommend taking a pair of blister patches for every pair of feet there are in your party, times the number of days you’ll be hiking.

For solo hikers, the first aid kits listed below represent a generic, advisable personal minimum but do not take into account any specific ailments or health issues you may have.

Single-Day Vs. Multi-Day

On multi-day trips, increased exposure and fatigue naturally mean accidents and ailments are more likely to happen. Some of the more prevalent (and potentially unavoidable!) of these include:

• Sunburn
• Fatigue
• Cramp
• Chafing
• Blisters
• Headaches
• Athlete’s foot

When prepping for a multi-day trip, stock extra supplies to treat the above ailments and be prepared to be entirely self-sufficient. Also, make sure you take enough prescription medication to last the duration and then throw in an extra day’s worth, just in case.

When building a day-hike first aid kit, you can afford to leave out certain items owing to your (likely) proximity to medical services. That said, be sure to take enough to treat small injuries and to get yourself safely to where those services are provided. 

Our Extensive List Of (Potential) First Aid Supplies

We’ve compiled a pretty comprehensive list of items you may wish to consider when building your own first aid kit. Note, the list is not exhaustive nor are we suggesting that your kit should contain every item!

This is a simple list for your consideration. What you choose to bring will depend on the size and the medical needs of your group, the duration of your trip, and the conditions you are likely to encounter.

First Aid – Basic Care

The following is an extensive list of items required to treat common, non-life-threatening, and smaller injuries.

ITEM	DESCRIPTION & COMMON USES
Antiseptic Wipes	Necessary for disinfecting/sterilizing wounds, cuts, and scrapes. BZK (benzalkonium) wipes are preferable but alcohol-based wipes will also do the trick.
Assorted Adhesive Bandages	Varying lengths and widths to cover different sizes of cut or wound. Fabric bandages adhere better than plastic.
Compound tincture of benzoin	Acts as an extra adhesive on bandaging and helps to seal cuts and wounds.
Antibacterial ointment	Ointments such as Neosporin, Bacitracin, Polysporin, and Germolene help to prevent infection.
Gauze pads (various sizes)	For cleaning wounds and applying ointments.
Medical adhesive tape	To secure bandages and dressings. Waterproof varieties are recommended. A ten-yard roll with a minimum 1” width should suffice.
Butterfly bandages	Used to assist in the closure of small wounds and cuts.
Nonstick sterile pads	Protect wounds from infection and can be removed without re-opening the wound.
Blister treatment	Pads such as Dr. Scholl’s help to heal and prevent blisters.
Insect sting relief treatment	Pads or wipes that contain some form of antiseptic, analgesic, anesthetic, or antipruritic and reduce irritation and inflammation.
Safety pins	For securing bandages, slings, and dressings.
Tweezers	To remove ticks and splinters.
Antihistamine	To treat allergic reactions to foodstuffs, pollen, dust, animals, plants, etc.
Ibuprofen or other painkillers	For use in a variety of situations, ranging from headaches, toothaches, and menstrual pains to relieving pain in sprained ankles or wounds.

Wraps, Splints & Wound Coverings

The following items are used to treat more serious injuries such as breaks, lesions, and sprains.

ITEM	DESCRIPTION & COMMON USES
Elastic wrap	To compress strains and sprains.
SAM splints	​A lightweight and more versatile means of immobilizing bone and soft tissue injuries.
Finger Splint(s)	To immobilize and protect injured fingers.
Hydrogel-based pads	Protect dry or dehydrated wounds and minor burns.
Rolled Gauze	For wrapping wounds and other injuries. A 4”x 4-yard roll will cover longer trips and weighs next to nothing.
Rolled, stretch-to-conform bandages	An upgrade on rolled gauze, these allow for greater movement in injured areas such as elbow joints, knees, or fingers.
Cleansing pads with topical anesthetic	To clean out wounds. The anesthetic properties numb the area while you clean.
​Hemostatic Gauze	Seals wounds more effectively than powders or creams.
Liquid bandage	Ideal for protecting cuts, scrapes, and wounds on areas where bandages and plasters are liable to fall off, i.e. finger joints, elbows, and knees.
​Oval eye pads	For protecting and treating eye injuries.
Triangular cravat bandage	To create slings, and tourniquets to stop bleeding, and protect head and eye injuries.

Medications & Treatments

The following items include treatments for more specific injuries and ailments. 

ITEM	DESCRIPTION & COMMON USES
Hand sanitizer	To sterilize hands prior to treating an open wound or cut.
Lubricating eye drops	To treat eye infections and injuries. More likely to be required in arid, dusty terrain and in the case of photokeratitis (snow blindness).
Antacids	To treat acid reflux, heartburn, indigestion, and coughs.
Throat lozenges	Lubricates irritated throat tissues. Particularly useful at high altitudes or in very dry or cold climates.
Aspirin	Can be used to treat pain, fever, inflammation, or to stop an impending heart attack.
Antidiarrheal pills	To treat the symptoms of diarrhea.
Poison ivy/poison oak treatment	Barrier creams such as IvyBlock will help to prevent developing a rash. Cortisone creams or calamine lotion will help reduce itchiness should a rash develop.
Antifungal foot powder	Because multiple days on the trail can turn your feet into a happy (and pungent!) breeding ground for fungi. We recommend Desenex Foot Powder.
Oral rehydration salts	To prevent and treat dehydration. Also useful for staving off cramps and muscle fatigue.
Injectable epinephrine	To treat life-threatening allergic reactions.
Glucose or other sugar solution	To treat hypoglycemia.
Aloe vera gel	To relieve sunburn, rashes, and chafing.
Prescription medications	Antibiotics, insulin, antidepressants, etc.
Ibuprofen or other painkillers	For use in a variety of situations, ranging from headaches, toothaches, and menstrual pains to relieving pain in sprained ankles or wounds.

Tools & Supplies

This list includes non-perishable items used to assist with wound care and the treatment of both smaller and more serious injuries.

ITEM	DESCRIPTION & COMMON USES
​Waterproof container	​To protect supplies and medication.
Medical waste bag	​To dispose of used items.
Duct tape (small roll)	​Useful for securing splints or bandages.
Hand warmers	​A very welcome addition should one of your team develop signs of frostbite.
Suture needle and thread	​To stitch larger wounds.
CPR mask	Aids resuscitation during CPR.
Medical gloves	​For sterilization and treating someone else’s wounds (nitrile varieties are best)
Small mirror	​To assist with eye and facial injuries.
Safety razor blade/scalpel	​For minor field surgery.
Scissors (blunt tip)	For cutting dressings and remove clothing from injured areas.
Thermometers	A standard oral thermometer and a low-reading thermometer to gauge fevers and hypothermia respectively.
Cotton-tipped swabs	​For cleaning wounds or applying ointments.
Irrigation syringe	​To irrigate and cleanse wounds (i.e. wound irrigation). An 18-gauge catheter is preferable.

Suggested Medical Kits for Hiking & Backpacking 

The following are included to help you prepare your adventure medical kits for a variety of trips: day hikes, overnight trips, multi-day trips, ultralight trips, and excursions as a group.

Day Hiking First Aid Kit List

The following list comprises a collection of ‘bare essentials’ every hiker should consider carrying on a day hike and forms the core of any backpacking or hiking first aid kit.

Overnight First Aid Kit

Your overnight first aid kit for hiking should comprise everything in your standard daypack with a few additional items and extra quantities of others:

Additional Items

• Thermometers
• Aloe vera gel
• Oral rehydration salts
• Hemostatic Gauze
• Rolled, stretch-to-conform bandages
• Antidiarrheal tablets

Extra Quantities

• Prescription medication
• Aspirin​​​​​​
• Ibuprofen

Multi-Day First Aid Kit List

On a multi-day backpacking trip, keeping the weight down is one of our foremost concerns. We should, however, consider making sacrifices elsewhere prior to trimming our first aid kit.

As with the overnight kit, you will need extra quantities of some supplies. The law of averages, moreover, dictates that the more time we spend outdoors the higher the risk of sustaining an injury or becoming ill. For this reason, we’d recommend adding the following items to those already on our overnight first aid kit checklist:

• Antifungal foot powder
• SAM splints
• Finger Splints
• Suture needle and thread
• Irrigation syringe
• Throat lozenges

Ultralight First Aid Kit

An ultralight hiking or backpacking first aid kit can be made by reducing the quantities of each item, removing packaging and leaving out any non-essential items from the day hiking emergency kit listed above. Some potentially non-essential items you could choose to leave out include:

• Elastic wrap (if you’re prepared to make do with rolled gauze)
• Small mirror
• Antacids
• Antidiarrheal pills
• Oral rehydration salts
• Splints
• First-aid cleansing pads with topical anesthetic
• Triangular cravat bandage

Group First Aid Kit

The quantities you require for each item will depend on the size of your group. 

We’d recommend doubling up on the most frequently used items (adhesive bandages, aspirin, ibuprofen, insect sting relief treatment) per every four group members. Some of you, no doubt, will balk at the additional weight this entails carrying, but remember that many hands (or backpacks) make light work.

A few items you should consider including in a group kit are:

• Injectable epinephrine
• Antihistamine
• SAM splints
• Glucose or other sugar solution
• CPR mask

Downloadable Camping First Aid Kit Checklist

We have pulled together all the above information to give three possible combinations of first aid kits for day hiking, overnighting or multi-day backpacking in a single spreadsheet that can be filtered, copied or downloaded as a PDF.

The spreadsheet is below or can be accessed by following this LINK HERE and from there downloaded as a first aid kit list pdf.

Using Your Gear To Complement Your First Aid Kit

Many of the gear items that make up your standard hiking and backpacking kit can double up as a survival medical kit. All it takes is a little bit of know-how. Here are some common pieces of kit that can do a bit of medical moonlighting if you how to use them:

• Trekking Poles and Emergency Survival Bag – In the event of emergency services being unable to reach you and a stricken team member (or vice-versa), the following trick could be a lifesaver: Take your survival bag and cut two holes in the corners opposite the bag’s opening. Fasten two pairs of trekking poles together with tape and slide one pair through each hole. You now have an improvised but functional stretcher.

• Tent Footprint or Backpack Liners – These can be wrapped around yourself or a team member to prevent hypothermia.
• Swiss Army Knife or Multi-tool – To save carrying additional gear on our above lists, the scissors on these can be used for cutting bandages or removing clothing around a wound, and the tweezers for removing ticks.
• Trekking Poles or Ice Axe – These can be used as a makeshift splint in the case of a fracture or severe sprain.
• Water Purification Tablets – Tablets that use chlorine dioxide can be used both to sterilize water and to irrigate or cleanse a wound, helping to prevent infection.
• Suncream and Lip Balm – If you have nothing else at hand, suncream or a moisturizing lip balm can act as a reasonable lubricant or salve in areas affected by chafing.
• Towel – Your microfiber towel (depending on its size) can be used for various medical emergencies, such as a makeshift bandages or slings (see our guide to the best camp towel). 

Get Medical Training!

Buying or preparing your hiking or backpacking medical kit is not the final step, but the first. Many hikers and backpackers fall into the trap of assuming that once they’ve got everything together and safely stowed in their pack, they’re good to go. This, sadly, is roughly comparable to buying a sweet pair of climbing shoes and expecting them to turn us into Alex Honnold overnight (we’ve tried it…doesn’t work!)!

In reality, responding to a medical emergency and learning how to use your kit takes a bit of effort. This can be done online or by reading books such as Medicine for the Outdoors: The Essential Guide to First Aid and Medical Emergency or Backcountry First Aid and Extended Care.

A better bet is to take a more hands-on approach and treat yourself to some training on a first aid course. These are provided by a number of organizations such as:

• American Red Cross (US)
• Rei.com, (US) 
• Wilderness Development (UK)
• Bear Paw Outdoors (WI)