Written by Susan Patterson
Updated October 2026 with current hiking-safety and First Aid guidance.

A hike can be one of the best ways to spend a day outdoors.

It can also go sideways surprisingly fast.

A wrong turn, sudden storm, twisted ankle, heat illness, or empty water bottle can turn an easy afternoon hike into a much bigger problem.

Good hiking preparedness starts before you ever step onto the trail.

Know Your Route Before You Go

Before hiking, research:

• Trail length
• Elevation gain
• Difficulty
• Expected hiking time
• Trail conditions
• Weather
• Water availability
• Closures or alerts

The National Park Service recommends choosing a trail that matches your experience and physical ability and checking current conditions before heading out. National Park Service

Download or carry a map even if you expect to use your phone.

Cell service may disappear exactly when you need it most.

Tell Someone Where You Are Going

The original version of this article said hiking alone should always be avoided.

That is too absolute.

Many experienced people hike alone safely, but solo hiking requires more planning and self-reliance.

Whether you hike alone or with others, tell someone:

• Where you are going
• Which trail or route you plan to take
• When you expect to return
• Who is hiking with you
• When they should contact authorities if you do not return

The National Park Service specifically recommends leaving a trip plan with someone who is not going with you. National Park Service

Know Your Physical Limits

You do not need to train like an athlete for every hike.

But you should choose a route that matches your fitness level.

If you have been inactive, begin with shorter walks and gradually increase distance, hills, and pack weight.

For longer or more strenuous hikes, practice walking on terrain similar to what you expect to encounter.

Most importantly:

Do not let pride choose the trail.

Turning around early is much better than discovering your limits several miles from the trailhead.

The National Park Service recommends knowing your abilities, taking breaks, and setting a turnaround time if the hike is taking longer than expected. National Park Service

Wear the Right Footwear

Your shoes or boots should match the terrain.

Avoid wearing brand-new hiking boots for the first time on a long hike.

Break them in beforehand and make sure they fit comfortably.

Good hiking socks can help reduce friction and moisture.

An extra pair of dry socks is useful if conditions are wet.

Foot problems that seem minor at the trailhead can become miserable several miles later.

Carry the 10 Essentials

Modern hiking guidance often uses the 10 Essentials as a starting point.

The National Park Service recommends carrying these systems even on many day hikes: National Park Service

1. Navigation — map, compass, GPS
2. Sun protection — sunscreen, sunglasses, hat
3. Insulation — extra clothing appropriate for conditions
4. Illumination — headlamp or flashlight
5. First Aid supplies
6. Fire — appropriate emergency fire-starting supplies where permitted
7. Repair kit and tools
8. Food — including extra food
9. Hydration — water and water-treatment capability when appropriate
10. Emergency shelter — such as an emergency blanket, tarp, or bivy

The exact contents should be adjusted for the trail, season, weather, and length of your trip.

Bring More Water Than You Think You Need

Dehydration can develop faster than many hikers expect, particularly in hot weather.

Do not assume there will be safe drinking water along the trail.

If you plan to use natural water sources, carry a reliable method for treating the water.

The National Park Service recommends planning your water needs before the trip and carrying treatment supplies when natural water may be part of your plan. National Park Service

Also bring food that is easy to carry and eat.

Good options include:

• Trail mix
• Nuts
• Energy or protein bars
• Dried fruit
• Jerky
• Other compact foods with good nutritional value

Pack some extra food in case the hike lasts longer than expected.

Check the Weather Before Leaving

Weather can turn a comfortable hike into an emergency.

Check the forecast shortly before you leave, not just several days beforehand.

Be prepared for:

• Thunderstorms
• Heavy rain
• Sudden temperature changes
• Extreme heat
• Flash flooding
• High winds

If conditions look unsafe, change your plans.

The National Park Service recommends having a Plan B rather than pushing ahead in poor conditions. National Park Service

Carry a First Aid Kit

A hiking First Aid kit does not need to resemble an ambulance supply cabinet.

But it should be capable of handling common trail injuries.

Consider carrying supplies for:

• Cuts and scrapes
• Blisters
• Sprains
• Bleeding
• Insect bites or stings
• Minor burns
• Personal medications

Also know how to use what you carry.

A perfectly stocked First Aid kit becomes decorative backpack ballast if nobody knows what is inside or how to use it.

Know Basic First Aid and CPR

Some hiking emergencies are much more serious than blisters.

A hiker could experience:

• Severe bleeding
• Heat exhaustion or heat stroke
• Hypothermia
• Allergic reactions
• Falls
• Cardiac arrest
• Breathing emergencies

The National Park Service specifically recommends considering CPR and basic wilderness First Aid training, particularly for backcountry trips. National Park Service

The farther you are from a road or trailhead, the longer professional help may take to reach you.

Do Not Depend Completely on Your Phone

Carry your phone.

Keep it charged.

But do not assume it will solve every problem.

Remote areas may have little or no cellular coverage, and searching for a signal can drain the battery quickly.

For backcountry travel, a satellite communicator or personal locator beacon may provide an additional emergency option.

The National Park Service specifically warns hikers not to treat a cellphone as a substitute for proper preparation. National Park Service

Pack for an Unexpected Night Outside

Even a day hike can unexpectedly become an overnight situation because of:

• Injury
• Getting lost
• Severe weather
• Darkness
• Trail closures

That is why an emergency shelter, extra clothing, light source, food, and water belong in a well-prepared day pack.

A lightweight emergency blanket takes up very little room and can become extremely valuable when plans unravel.

Hiking Preparedness Starts Before the Trail

You cannot eliminate every outdoor risk.

You can greatly improve your chances of handling one.

Know your route.

Check the weather.

Tell someone your plans.

Carry the essentials.

Stay within your abilities.

And know enough First Aid and CPR to help yourself or someone else if a routine hike suddenly becomes an emergency.

Learn CPR and First Aid Before Your Next Adventure

In-Pulse CPR provides hands-on American Heart Association CPR, AED, BLS, and First Aid training.

👉 View Upcoming CPR and First Aid Classes

Businesses, camps, outdoor groups, schools, churches, and other organizations can also arrange private training.

👉 Learn About Private On-Site CPR and First Aid Training

A good hike begins with the trail map.

A safer hike begins with preparation.

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Updated October 2026: This article was originally written by Susan Patterson and has been substantially revised to reflect current National Park Service recommendations for trip planning, the 10 Essentials, hydration, emergency communication, hiking safety, CPR, and First Aid.

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https://inpulsecpr.com/category/avoiding-injuries

https://www.ksl.com/article/51630277/nurse-fellow-hikers-help-save-mans-life-after-cardiac-arrest-on-big-cottonwood-canyon-trail

Top 10 Life-Saving First Aid Tips for Everyday Emergencies