Medical emergencies can happen in the outdoors when you least expect them – be that an injury or health issue. If you’re in a remote location with challenging terrain and unpredictable weather, outside help might not be available when you need it. Having a group member with up-to-date outdoor first aid training and a complete first aid kit is essential on any outdoor adventure so that you get immediate medical attention.
Before You Go
You should carry your own first aid kit. It needs to be in a waterproof container or bag at the top of your pack so that it is easy to access when needed. A first aid kit should contain essential items commonly needed in an outdoors medical event. You can add more items depending on the length of your trip and where you are going. Try to keep the weight to a minimum without compromising the essential items. Before you go, discuss any special first aid requirements with your group members, and make sure they have extra supplies of any personal medicines in case you are delayed. If you have any questions about what to take in your first aid kit, discuss these with a pharmacist or talk to someone who is experienced in the outdoors and has outdoor first aid training. A basic first aid kit that covers the most common outdoor medical needs should include: There are many different first aid kits available for sale, but you should always check their contents to ensure they are suitable for remote outdoor environments. Most moderate or severe injuries are considered an emergency situation. In these events, you are going to need to stabilise the injured or sick person, and raise the alarm to get outside help, unless you’re competent at managing the situation yourself. To ensure you can get help when you need it, always carry an emergency communication device. Learn what to do in an emergency in our Emergencies and Survival and Communications sections.
Injury Prevention
You can help prevent injuries by following some simple steps each day on your trip.
- Warm up: Just like playing sport, warming up before you start your day will help to set you up for an injury-free trip. Some simple stretches for your legs, hips, back and shoulders will help to prepare your body for the physical challenges ahead.
- Pack it right: Help your body out by re-packing your pack each day, ensuring your gear is placed to maximise comfort and distribute the weight evenly. This will help your shoulders, back, hips and legs.
- Pace yourself: Before you set off, plan your day so you have a good idea of where you need to be and when. This will allow you to set a suitable pace. Start off slowly to warm up your body and then maintain a comfortable pace. This will not only be easier on your body, but will also help prevent trips, slips and falls. You will be able to appreciate your surroundings more, too!
- Stay alert and take care of yourself: Take regular breaks for rests, water and food, so you can remain focused and alert. Maintaining concentration also helps prevent slips, trips and falls.
Treating Injuries
In this section we explore some common outdoor injuries. These safety tips are for general guidance only. How you treat or respond to these injuries will depend on factors unique to your situation. To be fully prepared for the outdoors, it is recommended that you undertake an outdoor first aid course. Find a suitable provider in our Training section.
Treating a bee or wasp sting as soon as it happens will help reduce its effects, which will be at their worst 15-20 minutes after the incident. Bleeding injuries cover both minor and severe bleeds. These can occur internally or externally. Minor external bleeds can be stopped easily with some light pressure on the wound and by applying a bandage. However, moderate to severe bleeds may need more advanced treatment. In these cases, use your emergency communication device, such as a personal locator beacon, to get help. After an accident, immediately check the patient’s entire body, including under their clothing, for any bleeding. Treat any bleeding, as below, and call for help immediately for severe bleeding. For minor cuts and scrapes: Use direct pressure to slow the bleeding, and then clean and cover the wound. Use plasters or gauze and tape to protect the area. Antiseptic cream or spray is a good idea to prevent infection. For more serious injuries: Blisters are best avoided rather than treated. If you get a ‘hot spot’ on your feet, stop and cover the affected area with a plaster or medical tape (duct tape works well, too) as soon as possible to limit further rubbing. If a blister has formed, cover with gauze or gel dressing and tape. If the blister is enlarged with fluid, you can drain the fluid by piercing the outer edge with a clean sharp object, such as a sterile needle (do not use items you can’t be certain are sterile) and then cover it with a plaster to prevent infection. A burn can be incredibly painful and distressing, and will require evacuation if it is serious. To prevent burns, take particular care around campfires, hut fireplaces and cooking areas. Always cook in the designated hut/campsite cooking areas and minimise the movement of other people through the area. Be especially careful around boiling water and in the cooking area of a hut or campsite. For more information, see our Cooking section. If someone gets burnt: The easiest way to avoid dehydration is by drinking water and eating regularly throughout your activity, minimising exposure to the sun and wind, and taking breaks to avoid overexertion. If someone shows signs of moderate dehydration, such as headaches, dizziness, fatigue, confusion or muscle cramps, add electrolytes or rehydration tablets to their water to restore the electrolyte balance in their body. These are great items to carry in your first aid kit. Severe dehydration can include nausea, vomiting, extreme dizziness, slurred speech or fainting. This is an emergency and needs to be treated by a medical professional.Get help immediately using your emergency communication device. Until help arrives, keep the patient as comfortable as possible, sheltered from the sun and wind, and safe from falling over. Encourage them to sit down and take small sips of cool water. Where you can, apply a cool cloth, such as a wet t-shirt, to their forehead or around their neck. A fracture is a broken bone that has not pierced or broken through the skin. In some cases, it may be impossible to tell if there is a fracture and an x-ray will be required to diagnose it. An open or compound fracture is when the broken bone punctures the skin. Both situations present a severe injury, and you must act quickly to treat the patient and get help using your emergency communication device. You can make a splint using a walking pole, sturdy branch or other items you might be carrying, such as a foam sleeping mat. Tie the splint in place to hold it steady using some rope or spare boot laces (or anything that you can find), ensuring that you don't tie it too tight to stop the circulation (blood flow) around the limb. Monitor for symptoms of shock, such as a rapid heart rate; shallow, fast breathing; a weak pulse; and pale or gray-blue skin. If any of these signs are present, get help immediately. Heat exhaustion is caused by dehydration and overheating, and can lead to heat stroke if not treated. Symptoms include profuse sweating, cramps and dizziness. Cool the patient by removing layers of clothing and getting them to drink cold water. Remove them from the direct sunlight and shelter them from the wind. Applying wet material to parts of their body will also help – a towel is ideal but use whatever you have on hand. Heat stroke is when the body’s core temperature is over 40 degrees Celsius, the patient has stopped producing sweat, has red skin, a rapid pulse and is displaying signs of confusion. This is a critical situation, and you must cool the patient down and get help immediately. Remove unnecessary clothing and get them to drink cold water, if possible. Applying wet material to parts of their body will also help – a towel is ideal but use whatever you have on hand. Keep them out of direct sunlight and shelter them from any wind. Hypothermia is when the core body temperature drops to 35°C or below and the body cannot make up for the heat loss. At this level, normal brain and muscle function are impaired. When the body cannot cope, it goes into survival mode, shutting down non-essential functions. This is an emergency situation, and you must get help immediately. Effective planning will help reduce the chance of getting hypothermia. If walking in cold, wet and/or windy conditions, watch for early signs of exhaustion and hypothermia. Be aware that when a person is becoming hypothermic, they will often insist that they are okay. Early signs of hypothermia include: If a person is cold and shivering, they have not yet become hypothermic, but they’re likely to be headed that way. If the patient is conscious and still talking, prevent further heat loss. Note, in this state, they will be able to swallow safely. If the patient is semi-conscious or unconscious, call for help immediately as this is a critical situation and they must be evacuated as quickly as possible. Preventing further heat loss is imperative to prevent cardiac arrest. Note, in this state, they may not be able to swallow safely. Remember: Sharing body heat in a sleeping bag is ineffective for rewarming a patient who is already mildly or severely hypothermic. In this case, they need urgent medical attention. If you do choose to share your body heat, be aware of the risks this presents to the ‘warmer’ person and ensure someone else is monitoring them to make sure they are not losing too much heat. A sprain is an injury to the soft tissue around a joint. A strain is a tear in the muscles. When someone has a sprain or strain try to keep them moving with gentle exercise. It may help to carry their pack or reduce its weight. If they cannot continue to move, stop and use the ‘rest, ice, compression, elevation and diagnosis’ (RICED) treatment approach. If they can’t continue walking, you may need to call for help using your emergency communication device. If someone is unconscious, this is a medical emergency, and you must call for help immediately. To treat someone who is unconscious, use the following process. A good way to remember this is with the acronym DRS ABC. In an urban environment, call 111 and send someone to find an Automatic External Defibrillator (AED), attach the device to the patient and follow the voice prompts.
Heat exhaustion
Heat stroke
Hypothermia
Preventing hypothermia
Recognising the signs of hypothermia
Treating the patient
What To Do Next
We highly recommend you complete an outdoor first aid course.
Continue your preparation with our online resources, there is still plenty to learn to ensure a safe and enjoyable trip!
Explore Our Resources
- Take a first aid course | There are a list of external course providers here
- Have a hmmm | 5 easy steps to avoid injury on your next hike here
- Learn about emergencies and survival | Find out how to get help if someone gets injured here
- Know what clothing to take | Watch Clothing for the Outdoors video and read How to Dress for Success in the Great Outdoors
- Find out more about first aid emergencies | See the St John first aid guides
Thanks to Peak Safety for assisting with this first aid content. This page was reviewed and updated June 2025.