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First Aid Kit for hikers: The must-have items you don't want to forget

By: Andrew Forrest - January 2023

First Aid Kit

A comprehensive first aid kit is essential for all hikers and walkers. In this post we take a look at the items you should include in your first aid kit together with other suggested items to keep you safe and well.

Table of contents 

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Sometimes, not everything goes to plan when you are out on a walk or a hike. Unexpected accidents and injuries can happen at any time. Trips and slips can easily cause wounds, cuts and grazes, blisters appear out of nowhere, seasonal allergies can be triggered by pollens, diarrhoea can suddenly strike... and the list goes on.

Whilst a first aid kit won't cover every medical need, it should be there to cover most minor injuries and ailments and provide initial treatment for more serious ones before proper medical care can be provided.

Why it is important to take a first aid kit on your walks

As a walker or hiker, it's important to be prepared for anything that might happen whilst you are out on your walk and carry a first aid kit. Whether it's a minor injury or a more serious emergency, having a well-stocked first aid kit is a must.

By taking the time to assemble a first aid kit specifically tailored to your needs, you can feel confident that you have the necessary supplies to handle most situations that may arise whilst on your walk. If you are unable to access immediate help, you are in effect your own first responder and a first aid kit can help you provide immediate care and potentially save a life.

First aid kit items

First aid kit items

If the injury or illness is serious, make sure you seek medical advice or help as soon as you can.

The first aid kit itself has many uses and isn't just for life-saving scenarios - simply covering a cut or blister, taking a tablet for muscle pain or headache, or stopping bouts of diarrhoea, a first aid kit can make your walk a more enjoyable experience.

So, if you have ever wondered what should be in a hiking first aid kit, we've set out below what the contents of a hiking or walking first aid kit should be.

Hiking First Aid Kit - checklist of essential items

  • Scissors
  • Safety pins
  • Tweezers
  • Multi-tool
  • Gloves
  • CPR face shield/mask
  • Wound dressings
  • Gauzes
  • Assorted bandages
  • Compression/support bandages
  • Non-adherent dressings
  • Liquid bandage
  • Cotton buds
  • Small tube antiseptic cream
  • Surgical tape (Transpore/Micropore etc.)
  • Duct tape
  • Plasters
  • Blister plasters (Compeed etc.)
  • Wound/Skin closure strips (steristrips etc.)
  • Sterile saline pods
  • Alcohol wipes (Clinell/Mediwipes etc.)
  • Paracetamol
  • Ibuprofen
  • Aspirin
  • Anti-diarrhoea tablets (Immodium etc.)
  • Anti-histamine
  • Hydrocortisone cream
  • Rehydration sachets
  • Glucogel
  • Foil blanket
  • Notebook and pen
  • Medical ID card

Besides these items, if you are on any medication or use medicines regularly (inhalers etc.) or maybe have allergies and need to carry an epi-pen, then ensure you have these with you in addition to the above.

The above is my always-take essential hiking first aid kit list. If I'm walking in the mountains, whilst not strictly part of the first aid kit, I always take a lightweight bivi bag or a bothy bag. They are lightweight, waterproof and windproof and help retain body heat and reduce wind chill - a useful safety addition to any rucksack. I bought one quite a few years ago that sits in the bottom of my rucksack and I'm still hoping it's something I'll never have to use.

The other item I always keep in my first aid kit is a small spare, lightweight head torch. If you or one of your party has had an incident or accident, the onward walking speed of the party may be slower, or you may be stationary waiting for mountain rescue. In these instances, you may end up being out in the dark. I always have my main head torch in my rucksack, but on longer walks where there is potential to be out at night, I ensure my spare is fully charged and in my first aid kit in case it is needed. It is challenging to treat people if you struggle to see them. There are many different head torches available to suit your needs.


Lifesystems Light and Dry Bivi Bag

Lifesystems Light and Dry Bivi Bag
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Lifesystems 4 Person Survival Shelter

Terra Nova Bothy Bag 2
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If the first aid kit cannot help treat the injury and get the hiker back home safely, then the bothy bag can become a lifesaver.

In an emergency, you should also know how to call for help if it is needed and how to attract attention - we have set out what you need to do in our 'Top 15 safety tips for hiking' blog. As part of that procedure, a headtorch and a whistle should always be rucksack essentials on any hike, both help you attract attention from mountain rescue or others out on the hills. The other safety essentials are a map and compass and the ability to use them, so if the need arises, you can give your position to any rescuers.

Remember, on your return from a walk, if you've used anything from the first aid kit, replenish it and periodically check any use-by/best-before dates on any items in the first aid kit.

You can buy many first aid kits/hiking first aid kits ready-made. These have many, but not always all of the above items in them. Personally, I've always started with one of these kits and then personalised it by changing/adding items within it depending upon where I'm walking and whom I'm walking with.


Lifesystems Mountain First Aid Kit

Lifesystems Mountain First Aid Kit
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Lifesystems Mountain First Aid Kit
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Lifesystems Solo Traveller First Aid Kit

Lifesystems Solo Traveller First Aid Kit
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Lifesystems Solo Traveller First Aid Kit
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The ready-made first aid kits often come with care leaflets, showing you how to use certain of the items included and basic first aid guides. If you create your own kit, there are many free first aid guides on the internet. The NHS also provides some first aid advice.

It is always worth watching first aid course videos to remind you of what to do in emergencies annually so that it gives you a refresher. There are many available on YouTube.

IMPORTANT: Make sure for any medicines in your first aid kit that you have the information that came with it, or have copied it down onto a sheet that you keep in the kit. This should include things like dosage, contraindications (reasons a person should not receive that medicine) etc. Ensure medicines are in date. If they are not for yourself and for a group member, always ask if they are allergic to the medicine before giving it to them.

Whilst the above sets out the essential items to include in your first aid kit for walking, let's have a look at these items now in a little more detail and where you can find these items. Some of these items are available in chemists or supermarkets, but if you cannot find them, we've included some links below to where you can find them online.

Hiking First Aid Kit - checklist of essential items explained

  • Scissors

    Useful for cutting bandages, dressings, surgical tape etc.
  • Safety pins

    They can secure bandages, tie-up slings to support sprains/breaks to clothing or be used as a pin.
  • Tweezers

    Specific tick tweezers can be used to remove ticks and more general tweezers can be used to remove splinters or other foreign bodies from your skin. The NHS has set out how to remove ticks.
  • Multi-tool

    A tool I'm never without - if it includes scissors, tweezers, knife etc., then you do not need to carry separate ones.

    Victorinox Fieldmaster Swiss Army Pocket Knife
    Buy Now
  • Gloves

    A few pairs of nitrile gloves - they are used in medical environments, exceptionally puncture resistant and eliminate the risk of latex allergy reactions.

    MediHands Nitrile Gloves
    Buy Now
  • CPR face shield/mask

    They are used when giving CPR to protect from infection.

    CPR Face Mask
    Buy Now
  • Wound dressings

    They are used to protect the wound and prevent infection but should also allow healing. The dressing should be cut large enough to cover the whole wound with about one inch all around.

    Assorted Wound Dressings
    Buy Now
  • Gauzes

    Used for blotting blood to wound dressing and applying topical creams.
  • Assorted bandages

    Can be used to hold dressings in place or used as a sling. Larger bandages and gauze can be cut down to the size needed. Useful to have a good range of shapes and sizes.
  • Compression/support bandages

    Again can be used to hold a dressing in place, but also can be used to support a sprain or strain and apply pressure to a specific area. The gentle pressure of the bandage can help to reduce swelling. Being a little(!) accident-prone, I also include an ankle support in my rucksack.

    Premium Compression Bandage
    Buy Now
  • Non-adherent dressings

    These are low-adherent wound pads, mainly used for minor wounds, that facilitate the pain-free removal of the dressing.

    Non-adherent dressings
    Buy Now
  • Liquid bandage

    Liquiskin, Liquid Band Aid etc. It is a topical skin treatment that forms a protective layer on minor cuts - these products are waterproof and last for about 5 days.

    Liquid Skin Protection Bandages
    Buy Now
  • Cotton buds

    They can help clear wounds of foreign debris.
  • Small tube antiseptic cream

    Allows wounds to be cleansed before application of the wound dressing - it protects against infection by killing bacteria.
  • Surgical tape (Transpore/Micropore etc.)

    This is the medical adhesive tape used to hold your dressing or bandage onto a wound. It can also help secure or immobilise injured fingers or toes. Micropore is a paper tape, whereas Transpore is a plastic tape.

    3M Transpore Surgical Tape
    Buy Now
    3M Micropore Surgical Tape
    Buy Now
  • Duct tape

    If you run out of medical tape, duct tape can be used for securing bandages and dressings. It also has numerous other uses - fixing tears on rucksacks/jackets etc.

    Gorilla Duct Tape Handy Roll
    Buy Now
  • Plasters

    Use on any minor cuts and grazes. Have a range of shapes and sizes and ideally waterproof ones.

    Elastoplast Waterproof Fabric Plasters
    Buy Now
  • Blister plasters (Compeed etc.)

    Blisters are the bane of many a walk. Blister plasters can relieve pressure and promote faster healing. If you suffer from time to time with blisters, then check out our detailed blog on tips for preventing and treating blisters.

    Compeed Extreme Blister Plasters, 6 Hydrocolloid Plasters
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    Compeed Mixed Size Blister Plasters, 12 Hydrocolloid Plasters
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    Compeed On Toes Blister Plasters, 8 Hydrocolloid Plasters
    Buy Now
  • Wound/Skin closure strips (steristrips etc.)

    These are small strips which are applied to the skin to help pull the edges of smaller wounds together. They help stop bleeding from the wound and are also known as Butterfly stitches.

    Steri-Strip Mixed Sizes First Aid Refill Pack
    Buy Now
  • Sterile saline pods

    Used for washing and cleaning wounds and for irrigating/washing foreign bodies out of eyes.

    Sterile Saline Pods
    Buy Now
  • Alcohol wipes (Clinell/Mediwipes etc.)

    Use for cleaning and sanitizing wounds, cuts and grazes. Also, use for cleaning hands before treatment if no hand sanitizer or soap and water is available.

    Clinell 100 Alcohol Wipes
    Buy Now
  • Paracetamol

    A painkiller used to treat mild to moderate pain and reduce a high temperature.
  • Ibuprofen

    An anti-inflammatory used to ease mild to moderate pain, where inflammation is the cause of the pain.
  • Aspirin

    A painkiller that can reduce the risk of heart attacks and strokes.
  • Anti-diarrhoea tablets (Immodium etc.)

    Medicine used to treat diarrhoea and helps prevent dehydration.
  • Anti-histamine

    Used to treat allergic reactions and bites.
  • Hydrocortisone cream

    Can reduce pain, itching and inflammation.
  • Rehydration sachets

    Dioralyte etc. or rehydration tablets - used if you get dehydrated.

    Dioralyte
    Buy Now
  • Glucogel

    Fast-acting dextrose gel that gives an instant sugar boost used in the treatment of hypoglycaemia to raise blood glucose levels.
  • Foil blanket

    Can be used to help prevent and counter hypothermia by reducing heat loss from the injured person. Very lightweight and many reflect back over 90% of the person's body heat.

    Emergency Thermal Blankets (3 pack)
    Buy Now
  • Notebook and pen

    A waterproof notepad is useful for documenting what you have done in terms of first aid for the injured person - remember the five W's – who, what, where, why and when. If you have to call for mountain rescue you can also note down all the relevant details needed. If you need a reminder check out our 'Top 15 safety tips for hiking' blog.
  • Medical ID card

    Include a card in your first aid kit that details your: Name, date of birth, address, emergency contacts' name and mobile number, blood type, doctor, existing medical conditions, allergies or medicines you are allergic to.

You need to make yourself aware of what's in your hiking first aid kit, adapt it to your needs, and understand how to use everything that's inside it.

Top Tip: You need to keep all these items in your first aid kit dry. Some hiking first aid kits are waterproof. I keep my hiking first aid kit and a couple of other items (spare energy bars, headtorch etc) in a small (1L or 2L) drybag inside my rucksack.

Dry bag, first aid kit, headtorch and electrolytes

Dry bag, first aid kit, headtorch and electrolytes

Waterproof Dry Bags
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There are a few additional items that you could also consider including, especially if you are on group walks where you can share out the weight:

  • Finger Splint - You can just use tape to ‘buddy tape’ fingers together until you can receive further medical help.
  • Instant Cold Pack - Helps reduce pain and swelling. If you have a sprain, the treatment advised is RICE treatment – Rest, Ice, Compression and Elevation. Instant cold packs 'turn' cold when activated.
  • Suncream - Slap on before and during every walk to make the walk a more enjoyable experience, and protect yourself from sunburn and unnecessary discomfort. You can buy many items of outdoor clothing/hats that do have SPF built in.
  • Jungle Formula Spray - Mosquitos may be small but are very irritating insects that bite! Available in black clouds all summer long (well in certain parts of the UK anyway). If you know you are walking somewhere prone to mosquitos, using before and during the walk can help stop the bites from occurring!
  • Thermometer - Temperature is one of your body's vital signs and a significant change in temperature may indicate illness (fever, hypothermia etc). Besides checking for outward signs of hypothermia, the thermometer can check body temperature.
  • Hand sanitizer - A small bottle of this could go in your main list.
  • Spare food/Electrolyte tablets - You never know when you may get caught out and be on the hills for longer than planned, so I always leave a few electrolyte tabs and a few energy bars in the drybag I keep my first aid kit in.

Potential extras to the first aid kit

Potential extras to the first aid kit

It is important to note that the first aid kit needs to be specific to your activity. If for instance, you are hiking and also camping for the night and you are cooking, then this brings additional potential risks and injuries - you may burn yourself on the cooking equipment, so you'd then need treatments for burns. Tailor your first aid kit to your specific needs.

This hiking first aid kit list is also suitable for any backpacking or multi-day trips - you may again just have to consider any additional items you may need and also maybe increase the quantity taken of certain items.

Creating a lightweight hiking First Aid Kit

Whilst you need to ensure you take all the essential items that you need, there are ways to make your hiking first aid kit lighter.

  • If you are walking in a group, consider splitting the kit, but only do this if you know the whole party will stay together for the entire walk.
  • Remove unnecessary packaging that the items came in – but if you do that, be sure to mark on what you take expiry dates/recommended doses/contraindications etc.
  • Many items come in large packs, so split the packs and only take what you need.

Don't overdo it though and 'pack the kitchen sink' just in case. Remember, as with all hiking equipment, don't pack more gear than you can safely carry for the whole day. There is a trade-off between what you can carry and what you need for comfort and safety.



Here's to happy, safe and pain-free hiking!



The information and other content provided in this blog, website or in any linked materials are not intended and should not be considered, or used as a substitute for, medical advice, diagnosis or treatment. If you or any other person has a medical concern, you should consult with your healthcare provider or seek other professional medical treatment immediately. Never disregard professional medical advice or delay in seeking it because of something that you have read on this blog, website or in any linked materials.

January 2023