as it is powerful legs and lungs.
Suggested First-Aid Kit
Every hiker should carry an individual first-aid kit. In addition, groups heading into the backcountry should also carry a group kit with extra supplies or individual-specific drugs. Keep in mind that preexisting conditions should be known before heading into the backcountry and appropriate medical treatments should be included in your kit. Here is sample list of what every basic first-aid kit should have:
Adhesive bandages (Band-Aids or similar brand): Minimum of 10 standard 1-inch bandages
Butterfly bandages: to serve as temporary stitches for minor wounds
Sterile pads: at least two medium and two large pads for larger wounds
Antibiotic ointment packets or tubes (Neosporin or similar brand): to help wounds heal
Roller bandages: to wrap around wounds and hold dressings in place
Medical tape: to secure dressings or to tape up fingers and hands when climbing
Moleskin: used to pad blisters or as a blister preventative
Alcohol pads: used to clean small wounds. For large wounds, use soap and water with a syringe (alcohol will damage exposed tissues). Make sure to replace these pads in your kit every six months, as they can dry out even when left in the package.
Iodine: used as antiseptic to clean out wounds
Thermometer: used to gauge body temperature
Medical scissors: used to cut medical tape or dressings
Aspirin: used as a painkiller and also as a blood thinner (which may help with altitude adjustment). Avoid giving aspirin to children; instead administer acetaminophen-based pain relievers such as Tylenol.
Ibuprofen: good old “vitamin I.” Ibuprofen is an anti-inflammatory that is available under brand names such as Advil, Motrin, and Nuprin.
Sugar packets or sugar candies: used for low blood sugar, notably when diabetes is present
Elastic bandage (Ace or similar brand): used to compress sprains or similar injuries
Sanitary pads: not only useful for female hygiene, but they also serve to absorb blood in larger wounds
Rubber gloves: used to prevent infection from body fluids or wounds
Sterile tweezers: used to remove debris, slivers, ticks, or glass from skin
Syringe: used to wash out wounds
Safety pins: various uses, including holding dressings in place
Resealable plastic bags (Ziploc or similar brand): used to pack out contaminated materials
Foam-lined aluminum splint (SAM or similar brand): used to mobilize a broken or fractured limb
Antacids (Tums or similar products): used to neutralize stomach acids
Laxatives: used to help with bowel movements
Pen and paper to record accident vitals
Besides these things, I keep a small LED light in my first-aid kit; these lights are inexpensive and can come in handy when fumbling through your kit at night. Make sure you get one that doesn’t require squeezing to light up—it’s hard to dress a wound while keeping a squeeze light on. I keep two packets of energy gels for instances when a body needs fast, easy-to-digest energy. I bring an emergency reflective blanket to keep myself or a victim warm. I also leave two to four extra batteries of the appropriate size to fit my headlamps or GPS units in my first-aid kit.
A few other items to consider:
Sunscreen
Lip balm with sunblock (such as ChapStick)
Hand warmers
CPR mask/shield
Small backup knife or multitool (such as a Leatherman)
People who have allergies to bee stings should carry epinephrine pens, which are available through your doctor. Other prescriptions drugs such as Diamox (to deal with altitude) should be acquired as needed from your doctor. Note that sleeping pills are not tolerated well at altitude and should be avoided.
Nutrition: Eating Smart
Most outings into the mountains will take several hours, so you’ll need an extended form of energy to perform well throughout the day. Carbohydrates are vital for extended energy, while simple sugars can give you a boost of short-term energy. Fatty foods are difficult for the body to digest and should be avoided at altitude. Snacks should be eaten throughout the day to keep from bonking, a term usually used to describe the effects of low blood sugar or lack of fuel for the body.
What Works
Easy-to-digest foods—such as bananas, granola, nuts, dried fruits, peanut butter, and simple sandwiches on wheat/grain breads—are all good energy sources.
Eat what tastes good to you. If you like a turkey and mustard sandwich in normal life, it’s a good idea to take it on your hike with you. Palatable foods are just as important as healthy foods.
Pasta and potatoes give a good boost of carbohydrates and serve well as a meal the night before a big hike. Breads, crackers, and dried fruits (raisins, for example) are good sources of carbohydrates the day of the hike.
Breakfast can be a tricky issue for hikers. Because your body is probably not used to getting up at the early hours required to get a safe start on the trail, breakfast may be unappealing. My trick for such mornings: If I am driving to the trailhead and my stomach doesn’t feel like eating when I awake, I’ll make a point to eat a peanut butter and jelly sandwich when I am 45 minutes or so from the trailhead. Delaying breakfast gives me time to wake up and actually enjoy the food instead of forcing it down.
Fruits are always good choices at altitude. Many have natural ingredients that help active bodies; for example, bananas have high potassium levels that help ward off cramps. Besides tasting good, they are good sources of natural sugars and there is even speculation that some fruits, such as pineapple, may help bodies adjust to altitude.
What to Avoid
As previously mentioned, fatty foods are tough to digest at altitude. Most junk food won’t seem palatable at higher elevations because saturated fats and oils won’t be prioritized by your body. Not only can fatty foods make your stomach churn, but they can also slow active hikers down by providing inefficient energy sources.
Coffee is a diuretic that can promote dehydration, though the psychological boost (not to mention the caffeine) makes a cup of joe a morning ritual for many hikers. Don’t drink too much coffee on the morning of a hike. One cup should do the trick.
Alcohol is an obvious no-no during the hike, as it not only promotes dehydration but can also impair judgment. Save those celebratory beers for after the hike. In general, the effects of alcohol at altitude, both good and bad, are amplified. Consider this before partying
