What Should Be in a Hiking First Aid Kit?

A first aid kit is one of those pieces of walking equipment you hope you'll never need. However, whether you're enjoying a short countryside walk or tackling a remote mountain route, having suitable first aid supplies can make a real difference when something goes wrong.

Blisters, cuts, grazes and minor injuries can occur on even the simplest walks. In more remote locations, professional medical assistance may take longer to reach you, making preparation particularly important.

But what should you actually carry in a hiking first aid kit? The answer depends on your route, the number of people in your group, the length of your walk and the conditions you're likely to encounter.

This guide provides a practical hiking first aid checklist, along with advice on adapting your kit for different outdoor activities.

Essential Hiking First Aid Kit Checklist

For most day walks, a compact first aid kit containing the following supplies provides a useful starting point.

1. Adhesive Plasters

Carry a selection of plasters in different sizes for covering minor cuts and grazes.

Individually wrapped plasters are convenient and help keep unused supplies clean.

Consider carrying a few extra if you're walking with children or a larger group.

2. Sterile Dressings

Sterile dressings are useful for covering wounds and helping to protect them from contamination.

A selection of dressing sizes can be helpful, particularly when walking in locations where medical assistance may not be immediately available.

Check that the packaging is intact and that the dressings are within their stated expiry dates.

3. Bandages

Bandages can be used to secure dressings and, where appropriate, provide support.

Common types include conforming bandages and triangular bandages.

Choose supplies you understand how to use correctly rather than simply carrying the largest possible selection.

4. Blister Plasters

Blisters are among the most common problems experienced by walkers, particularly during longer hikes.

Specialist blister dressings can help protect affected areas from further friction.

Consider carrying several sizes suitable for heels, toes and other areas where rubbing may occur.

Prevention is equally important. Well-fitting footwear, suitable walking socks and addressing rubbing early can help reduce the likelihood of blisters developing.

5. Medical Tape

Medical tape is useful for securing dressings and other appropriate first aid applications.

A small roll takes up relatively little space and can be a useful addition to a compact kit.

6. Wound-Cleaning Supplies

Individually packaged wound-cleaning wipes or sterile saline can be useful for cleaning minor wounds.

Choose products intended for wound care and follow their instructions.

For deeper, heavily contaminated or more serious wounds, seek appropriate medical assistance.

7. Disposable Medical Gloves

Disposable nitrile gloves help reduce direct contact with blood and bodily fluids when providing first aid.

Carry at least one pair, with additional pairs for group activities or longer trips.

Check the packaging periodically to make sure the gloves remain in good condition.

8. Small First Aid Scissors

Compact medical scissors can be useful for cutting tape, dressings and clothing when necessary.

Choose a pair that fits securely inside your first aid kit.

9. Tweezers

Fine-tipped tweezers can be useful for removing small, superficial splinters and for other appropriate first aid tasks.

Tick removal is best carried out using a suitable tick-removal tool or fine-tipped tweezers, following current NHS guidance.

10. First Aid Instructions

A compact first aid information leaflet can be useful as a reference.

However, written instructions are no substitute for practical first aid training.

If you regularly walk in remote areas, consider completing a recognised outdoor first aid course.

Additional First Aid Supplies Worth Considering

Depending on your activities and circumstances, you may want to carry additional items.

• Eye wash: A suitable sterile product for situations where eye irrigation may be needed.
• Resuscitation face shield: A compact barrier device for use by someone trained and willing to provide rescue breaths.
• Additional wound dressings: Particularly useful for longer trips or larger groups.
• Tick-removal tool: Useful when walking through grassland, woodland and other tick habitats.
• Additional blister-care supplies: Especially for multi-day walking.
• Personal medication: Any prescribed or routinely required medication, carried according to medical advice.

Don't add equipment simply because it appears in an extensive first aid checklist. Consider whether it is appropriate for your activity and whether you know how to use it.

What Should Be in a Day Hiking First Aid Kit?

For a typical day walk on established paths, a small and lightweight first aid kit is often the most practical option.

A suggested checklist includes:

• Assorted adhesive plasters.
• Blister dressings.
• A sterile wound dressing.
• A small bandage.
• Medical tape.
• Wound-cleaning supplies.
• Disposable gloves.
• Small scissors.
• Tweezers or a tick-removal tool.
• Any essential personal medication.

The precise contents should reflect the risks of your walk and the needs of everyone taking part.

For short walks, compact options such as the Lifesystems Pocket First Aid Kit can provide a convenient starting point.

Browse the Sub Zero Outdoor First Aid department to explore the available kits and supplies.

What Should Be in a Mountain Hiking First Aid Kit?

Mountain walking introduces additional considerations, including exposed terrain, changing weather and potentially longer emergency response times.

Alongside your basic first aid supplies, consider:

• Additional sterile dressings and bandages.
• Extra blister-care supplies.
• Suitable personal medication.
• Additional gloves and consumable supplies for group use.
• Appropriate emergency shelter equipment.
• A means of attracting attention in an emergency.

Outdoor and mountain first aid kits, such as those in the Lifesystems range, are designed to provide a more comprehensive selection of supplies than basic pocket kits.

However, even a larger kit cannot replace appropriate training, good route planning or professional emergency assistance.

What About Multi-Day Hiking and Backpacking?

For multi-day adventures, you'll need to consider how supplies might be used over several days and whether replacements will be available.

Additional considerations include:

• Extra plasters and blister dressings.
• Replacement wound-care supplies.
• Sufficient personal medication for the trip, with an appropriate contingency where advised.
• Protection against moisture and damage.
• Additional supplies for other group members.

Think carefully about the weight of your kit, but avoid reducing it to the point where essential supplies are missing.

First Aid Kits for Family Walks

Walking with children may require additional preparation.

Consider carrying extra plasters, dressings and other consumable supplies appropriate to the age and needs of the children in your group.

Any medication should be suitable for the individual and carried according to professional advice and the manufacturer's instructions.

Make sure responsible adults know where the first aid kit is stored and how to access it quickly.

Should You Carry Painkillers in a Hiking First Aid Kit?

Some walkers choose to carry over-the-counter pain relief as part of their personal supplies.

However, medication isn't suitable for everyone. Medical conditions, allergies, other medicines and age can affect whether a particular product is appropriate.

Follow the product instructions and seek advice from a pharmacist or healthcare professional when necessary.

Don't give medication to another person without checking that it is appropriate and obtaining suitable advice where required.

Blister Prevention: An Important Part of Hiking First Aid

Although blister plasters are useful, preventing blisters is preferable to treating them after they develop.

Before setting off:

• Wear properly fitting walking boots or shoes.
• Choose suitable walking socks.
• Break in new footwear gradually.
• Keep feet as dry as reasonably possible.
• Check for areas of rubbing during breaks.

If you notice a developing hot spot, stop and address the friction before continuing.

Good footwear and sock choices can make a significant difference during longer walks.

Insect Bites and Ticks

Insect bites and tick exposure are additional considerations when walking through woodland, grassland and other outdoor environments.

Useful precautions include wearing suitable clothing, using insect repellent according to its instructions and checking yourself for ticks after spending time in suitable habitats.

Remove attached ticks promptly using an appropriate technique.

If you develop an expanding rash or flu-like symptoms after a possible tick bite, seek medical advice and mention the exposure.

Explore our First Aid department for insect bite treatment products and other outdoor supplies.

Should Your Hiking First Aid Kit Be Waterproof?

Wet conditions are common when walking in the UK, particularly in mountainous areas.

Moisture can damage packaging and compromise some first aid supplies.

A waterproof first aid kit or suitable dry bag can help protect the contents.

When choosing a waterproof kit, check whether the protection applies to the outer case, an inner bag or both.

Not every water-resistant pouch is designed to withstand immersion.

For exposed walking routes, keeping dressings and other supplies dry should be a priority.

Where Should You Keep Your First Aid Kit?

Your first aid kit should be easy to find and access without unpacking your entire rucksack.

Good storage options include:

• A clearly identified rucksack pocket.
• A dedicated first aid pouch.
• A protected compartment near the top of your pack.

Avoid storing it beneath equipment that would be difficult to remove in an emergency.

When walking in a group, make sure other members know who is carrying the kit.

Other Emergency Equipment to Carry When Hiking

A first aid kit helps you manage certain injuries, but it isn't a complete emergency solution.

Depending on the route, conditions and activity, other important equipment may include:

• Map and compass: For route finding and navigation.
• Mobile phone: Fully charged, with suitable offline maps where appropriate.
• Power bank: For longer trips or where additional power may be needed.
• Whistle: For attracting attention.
• Head torch: In case your walk takes longer than planned.
• Emergency shelter: For protection from wind and rain while awaiting assistance.
• Warm clothing: Including appropriate spare layers.
• Food and water: With suitable reserves for the route.

Read our guide to emergency shelters for more information about survival bags, bothy bags, tarps and bivi bags.

What Should You Do in a Serious Hiking Emergency?

If someone is seriously injured or unwell, prioritise the safety of everyone involved and contact emergency services.

In the UK, call 999 or 112. For mountain rescue, ask for Police and then Mountain Rescue.

Provide your location as accurately as possible, explain the nature of the emergency and follow the instructions given by the emergency operator.

Do not move an injured person unnecessarily if doing so could make their condition worse, unless they are in immediate danger.

Appropriate first aid training can help you respond more effectively while professional assistance is arranged.

How Often Should You Check Your Hiking First Aid Kit?

Inspect your first aid kit before significant trips and periodically throughout the year.

Check for:

• Missing or used items.
• Expired supplies.
• Damaged sterile packaging.
• Moisture or contamination.
• Damaged scissors, tweezers or other equipment.
• Personal medication that needs replacing.

Replace supplies as necessary and make sure the kit is ready for your next walk.

Sub Zero stocks first aid kit replacement supplies to help keep your equipment stocked.

Hiking First Aid Kit Checklist: Quick Summary

Before your next walk, consider the following checklist:

• Adhesive plasters.
• Blister dressings.
• Sterile wound dressings.
• Bandages.
• Medical tape.
• Wound-cleaning supplies.
• Disposable gloves.
• Small scissors.
• Tweezers or a tick-removal tool.
• First aid instructions.
• Essential personal medication.
• Additional supplies appropriate to your route and group.

Remember that this is a starting point rather than a universal list. Your equipment should reflect the activities you're undertaking and the potential risks involved.

Final Advice on Packing a Hiking First Aid Kit

A well-prepared hiking first aid kit doesn't need to be enormous, but it should contain suitable supplies for the types of injuries and problems you may reasonably encounter.

For day walks, a compact kit with wound-care and blister supplies may be sufficient. Longer or more remote adventures may require additional equipment, careful planning and appropriate first aid training.

Most importantly, carry a kit you know how to use, keep its contents in good condition and make sure it is accessible when needed.

For help selecting a suitable kit, read our How to Choose an Outdoor First Aid Kit buying guide.

You can also browse our Outdoor First Aid department for kits, waterproof options, insect bite treatments and replacement supplies.