Band-Aids & Beyond: A Guide to Wilderness First Aid Kits
Austin Bragg prepares to repel down a rock face during a training excercise
Venturing into the wilderness means embracing adventure and, subsequently, being prepared for unpredictability. Whether you're embarking on a backcountry hike, scaling a rugged peak, or simply strolling through your local park, accidents and injuries can happen when you least expect them. Carrying a well-stocked first aid kit and receiving first aid training are small investments in safety that can mean the difference between a manageable situation and a life-threatening emergency. Beyond outdoor adventures, first aid training and equipment are equally important in everyday life, serving as a cornerstone for both personal and community safety.
With 15 years of experience in public safety – currently working as a firefighter, paramedic, and instructor, and having participated in natural-disaster responses – I’ve witnessed first hand how crucial the right medical gear is in both urban and wilderness settings. As an outdoor enthusiast, and as I continue my work in wilderness first aid, technical rescue, and emergency response, I have gained a deep understanding of what truly matters when assembling a first aid kit for the outdoors. Relying on this real-world experience, I’ve created this guide to help you build a kit that is lightweight, practical, and capable of handling many of the challenges the trail may throw your way.
Bandaids May Not Be Enough
A study by the Wilderness Medical Society highlights that common backcountry ailments include fractures, sprains and strains, cuts/soft tissue injuries, blisters, heat-related illness, and dehydration – conditions that, if left untreated, can quickly escalate. In contrast, urban environments often see incidents like minor burns, trips and falls, or motor vehicle and workplace accidents; in many “front country” emergencies help is just a phone call away. While the settings differ, the principle remains the same: immediate care can prevent a bad situation from becoming worse.
Aside from the obvious “fresh air and sunshine”, some of the factors that may lure us outdoors – the sense of remoteness or solitude, pushing limits for that adrenaline rush, the general pursuit of adventure – can also complicate emergencies when help is distant, resources are scarce, and communication is limited. Although outdoor activities carry their own inherent set of risks, being prepared, taking prompt action, and having the right equipment are key to ensuring your safety, no matter where your journey takes you.
First Aid Training
First aid equipment is important. Without the proper equipment, we may be forced to improvise with tools that aren’t ideal for the task at hand. While being adaptable is a valuable skill, we should never “plan to improvise” when we can simply carry a small pouch filled with essential, purpose-built supplies. I would much rather carry a 2 ounce tourniquet, even if I never have to use it, than be forced to fashion a makeshift one when treating an arterial bleed.
This is where training becomes essential. It bridges the gap between equipment and knowledge. Training builds confidence and competence and sharpens critical thinking skills. Knowing when to stay and treat an ailment vs. when to evacuate may be one of the most difficult decisions we are forced to make. Most wilderness medical courses include addressing this “evacuation decision” as a key component. There are multiple organizations offering wilderness first aid courses and they vary depending on your specific region. Additionally, many local colleges, outdoor retailers, and community training centers offer classes. Check online to find a training opportunity near you.
It is worth emphasizing that although having the right gear is vital, proper medical training is paramount when every second counts. When we balance our skills with the right equipment, everything comes together to give us the best possible chances at ensuring a safe outcome.
“Despite your best efforts, things can still go wrong. That’s the nature of the outdoors. It’s wild, unpredictable, and beautifully unforgiving”
FIRST AID CHECKLIST
Now that we’ve reviewed the importance of equipment and training, here’s a carefully curated list of the key items to help get you started.
Bleeding Control
Windlass Tourniquet (IE. CAT) x 1
5x9 ABD Pads (absorbent trauma dressings) x 1-2
* Although not cited as a “common” issue, this is listed first as major bleeding can lead to death within minutes and, in many cases, can be treated with appropriate equipment/training.
Splinting (fractures, sprains, and strains)
24” to 36” Flexible Splint (IE. SAM Splint) x1
Triangle Bandages x 2
4” or larger Elastic Wrap (IE. ACE Wrap; more quantity here will make tending to serious injuries easier, and allow you to treat multiple injuries/victims if needed) x 1-2
Burns and Blisters
Moleskine / Molefoam Sheets (Leukotape is also great for blister treatment/prevention) x 2
Burn Ointment Packets and/or x1 – 4”x4” Burn Pad / Dressing (IE. BurnTec, WaterJel, Xeroform; for use on minor burns) x 2
Personal Protective Equipment / Hygiene
Hand Sanitizer (may already be part of your hygiene kit) x 1
Nitrile Gloves (non-latex due to allergy concerns) x 2 pair
CPR Mask (can be purchased in keychain version for compact size) x 1
Basic Wound Care / Bandaging
Bandaids (assorted sizes) x 10
4”x4” Gauze Pads (2” or 3” pads are options, but the 4” pads can always be cut down if a smaller size is needed) x 2-4
3”x4” Non-Adherent Gauze Pads x 2
4” Rolled Gauze (as with the elastic wraps, more quantity aids in bandaging, splinting, etc) x 2-4
Wound Closure Strips (I prefer the 6” version as they can be cut to size) x 6
Tincture of Benzoin (creates a tacky surface to promote adhesion of bandaids, blister pads, wound closure strips, etc) x 2
BZK Wipes (gentle enough for cleaning minor wounds without causing significant irritation) x 6
Alcohol Wipes (ideal for surfaces, equipment/tools, and the area around a wound – use cautiously on open wounds) x 6
20cc to 60cc Syringe (may already have one as part of your water filtration kit; great for wound irrigation) x 1
1” or 2” Tape and/or Coban (useful for securing bandages, dressings, splints, etc) x 1
Over-the-counter Medications / Topicals
Aspirin x 4
Antidiarrheal Tablets x 4
Antihistamine Tablets x 4
NSAID Pain Relief Tablets x 6
Analgesic / Antipyretic x 6
Antacid x 2
Hydrocortisone Cream (can use single use packets to save space/weight although I would suggest more than 1 if using the packets) x 1
Antibiotic Ointment (IE. Bacitracin; same as above, single use packets are available for purchase) x 1
Electrolyte Replacement Packets or Rehydration Salts (IE. LiquidIV) x 2
*Always remember to include appropriate doses of any medications you may be prescribed for personal use. If you're unsure about the correct dosages or their use in emergencies, consult your physician for guidance.
Miscellaneous / Tools
Medical Shears (can be purchased in compact sizes to save space) x 1
Fine Point Tweezers (IE. Uncle Bills Sliver Grippers; useful for splinters, tick removal, etc) x 1
Notebook or Several Index Cards (for note taking – you may already have a notepad elsewhere in your equipment; Rite In The Rain makes water resistant versions of both) x 1
Pen, Pencil, or Sharpie x 1
Medical Reference Book or Guide x 1
Inventory Card (can also save a digital copy on your phone or computer for easy editing/access) x 1
Safety Pins x 4
Mylar Blanket (can be used in conjunction with other camping/hiking gear to aid in hypothermia management) x 1
Cotton Tip Applicators (“Q-tips”; can be used to apply ointments or get that pesky insect out of your eye) x 4
ICE Card (In Case of Emergency Card; this can be an excellent resource if you become injured and someone else is there to help; keep in a durable/waterproof holder so that it remains legible and accessible during an emergency) x 1
Include the following information at a minimum:
Name
Age
Medical Conditions
Allergies
Emergency Contact Information
Blood Type
Special Instructions
ADDITIONAL EQUIPMENT
Essential Outdoor Items
While this article primarily focuses on the contents of a first aid kit, it's important to recognize that enjoying a safe outdoor experience also depends on being prepared for non-medical emergencies. Getting lost or disoriented, running out of water or food, or being caught in sudden weather changes are real risks that can have serious consequences if you're not properly equipped. The following list serves as a guide for essential items to bring:
Outdoor Items
Extra Food (beyond the minimum expectation)
Extra Water (beyond the minimum expectation)
Water Treatment (filters, tabs, ability to boil, etc)
Map, Compass, GPS, Personal Locator Beacon
Headlamp and Extra Batteries (consider a power bank or solar charging capability for a renewable source of energy – don’t forget charging cables!)
Bug and Sun Protection
Extra Clothing / Layers (beyond the minimum expectation
Emergency Shelter (mylar blanket, bivy, etc)
Whistle and Signal Mirror (check your compass for a mirror and your backpack sternum strap for an integrated whistle!)
Multitool or Knife
Fire Kit (butane lighter, tinder, matches, etc)
OPTIONAL EXTRAS
Finally, consider these optional extras. Whether you're patching up gear, improvising by channeling your inner MacGyver, or addressing other unforeseen challenges, these items add a valuable layer of versatility and adaptability to your kit:
Basic Gear Repair Kit (duct tape, zip-ties, superglue, cordage; consider stove, tent, and air mattress repair kits and replacement parts as well)
Ziploc Bags
Small Mirror (many compasses have a built-in mirror; great for checking your face, head, etc)
Vaseline or Anti-chafing ointment
Hand/Body Warmers (IE. Hot Hands)
FINAL CONSIDERATIONS
Building a first aid kit is more than just gathering supplies – it’s about smart planning, thoughtful packing, and knowing how to use what you carry. Here are some final considerations to help you create a kit that truly meets your needs.
A Primer for Ultralight Backpacking
While the first aid kit contents listed previously in this article have been tailored to address some major medical concerns in remote settings, ultralight backpackers may choose to reduce weight by focusing on common minor injuries such as blisters, cuts/abrasions, pain relief, and possible sprains and strains. Keep in mind that many items in your existing gear (clothing, sleeping pads, trekking poles, duct tape, etc.) can double as first aid items in a pinch. The key is to have a plan for major problems, and to maintain the ability to manage serious issues without “unnecessary” redundancy. The list below is just an example of some items you may keep in your pack as your first line of defense.
Easily identifiable pouch, container, or sack; perhaps just a plastic baggie with “First Aid” written on it (Dyneema materials are durable and lightweight)
Precut Leuko-Tape strips wrapped around a pole, water bottle, etc.
A few alcohol preps or BZK wipes, same bandaids, and two or three small gauze pads
Roll of half-inch medical tape
A few small tinctures of Benzoin can really come in handy to increase adhesion (blister pads, tape, etc). Pair this with a pack of wound closure strips to treat lacerations
Small travel sized over-the-counter medication vial (get these at a gas station, pharmacy, or convenience store). Remove the label and add your medications of choice, or just stock a few plastic baggies with medications from your home supplies (don’t forget your prescriptions!). Consider Ibuprofen, Acetaminophen, Anti-diarrheal, and Diphenhydramine.
Safety pins (if not already included in another component of your gear)
Razor, small knife, or Swiss-Army style multitool (some models have scissors, tweezers, and other useful tools in a compact package)
Nitrile gloves in case you need to help others
One tourniquet or pressure dressing of choice. My go to is always a CAT tourniquet, but a case can be made for products like the SWAT-T, Slishman Wrap, and others. Keep this accessible for quick deployment.
The list above is simple, but versatile. Paired with your other gear, including the ten essentials, you can manage a majority of the problems you may encounter. As I indicated earlier, having a plan to handle major situations cannot be understated.
Buying and Choosing Quality Gear
When shopping for first aid supplies you should always buy from reputable brands and trusted sources. Popular outdoor retailers, medical supply companies, and specialized first aid providers (like North American Rescue, Adventure Medical Kits, MyMedic, or Rescue Essentials) offer reliable, field-tested products. Less “critical” items (remember even minor ailments can become critical if not addressed), like over the counter medications or basic wound care supplies, can be purchased from places like Wal-Mart or CVS at a relatively low cost. In general, avoid generic or unproven medical gear as inferior products can fail when you need them most.
Storage
Choose a brightly colored, recognizable, and weather-resistant container to store your first aid kit. A durable, lightweight, and waterproof pouch or hard case will keep contents dry and protected. Optionally, look for kits with incorporated organization and labeled compartments. Whatever you choose, ensure there is easy access in an emergency.
Waterproof storage bags
Adjusting your Kit
There is no one-size-fits-all first aid kit, and bigger isn’t always better – instead, increase quantities and supplies based on the following:
Trip Duration: A short day-hike requires fewer supplies than a multi-day expedition
Group Size: More people means more potential injuries or illnesses
Skill Level: If you or your group lack advanced medical training, keep it simple and focus on essential supplies you know how to use
Inspect and restock your kit before and/or after each trip and keep an eye on items with expiration dates.
Trip-Specific Considerations
Your kit should reflect where you're going and what risks you might face when you get there. Example topics/areas to research regarding your destination may include:
Plants and Wildlife: Venomous snakes/insects, toxic plants, or predatory animals? Carry appropriate treatments or deterrents.
Diseases and Waterborne Illnesses: Parasites, bacterial infections, and mosquito-borne diseases – pack the appropriate meds, water treatment, and protection.
Terrain and Weather Hazards: Will you be in extreme heat or cold, high altitude, or wet environments? Bring supplies that support hydration, sun protection, insulation, and staying dry.
Distance from Care: The farther you are from professional medical help, the more self-sufficient you need to be.
Check local ranger stations or relevant authorities for contact information to expedite communication in the event of an emergency
Prevention is Key
Many outdoor ailments are preventable with proper preparation. Staying hydrated can reduce the risk of dehydration, wearing appropriate clothing and footwear can prevent blisters or temperature related illnesses, and adequate fitness improves injury resistance and increases resilience. Being proactive about your health and safety allows you to focus on the adventure, not the risks.
Calling for Help
Not every situation requires pushing onward. Training helps with decision-making, but when in doubt, prioritize safety. If conditions worsen, don’t wait until it’s too late to call for help. It’s always a good idea to let someone know your plans, like where you are going and when you expect to return, before heading out. Many trailheads and ranger stations have places where you can leave an itinerary and, in some areas, may be required as part of your permit.
Closing Thoughts
Although this article categorizes items for clarity, most supplies are multipurpose and can be adapted as needed. No kit will cover every possible emergency but a well thought-out and properly maintained kit, combined with the right training, gives you the best chance of handling challenges.
Despite your best efforts, things can still go wrong. That’s the nature of the outdoors. It’s wild, unpredictable, and beautifully unforgiving…but that’s also what makes it worth exploring. Stay safe, pack smart, and make the most of every adventure!
Disclaimer: The information provided in this article is for general informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, care, or treatment. You should always seek help as soon as possible and consult a qualified healthcare provider regarding any medical concerns or questions you may have. Use this information at your own risk.
