There’s nothing quite like the fresh air, peace and quiet in nature. As you head outdoors this summer, follow these hiking and camping safety tips to protect yourself and your loved ones.  

Bring a relative or friend 

It’s safer to hike with a family member or friend than alone. If there’s an emergency, one of you can get help.  

Share your itinerary and contact information with someone who’s not going on the trip in case you get injured or lost.  

Hiking or camping in a state or national park can be a great option since they’re staffed by rangers. Park rangers can share information about wildlife you may encounter, recent changes to the terrain, toxic plants and flowers, and the best trails for your group.  

Determine if and where you’ll have access to water along the trip (don’t forget your water filter or disinfectant tablets).  

Start small: If you’re new to hiking or camping, choose a shorter, easier trail to get acclimated to outdoor activities.  

Know where you’re going 

Bring navigation supplies, such as a GPS, compass or map. Stay on the designated trail.  

Decide ahead of time what you’ll do if there’s an emergency. If the park has cell phone service, bring a fully charged cell phone and portable charger. If there’s no cell phone service, bring a personal locator beacon or satellite phone. If you’re in a national or state park, ask a ranger in advance about the best way to get help if you need it.  

It's also a good idea to pack a whistle. The universal distress signal is three whistle bursts.  

Pack at least an extra day’s worth of non-perishable foods, like jerky, trail mix, nuts and granola bars.  

Bring a first aid kit and repair kit 

Stock your first aid kit with elastic wrap bandages, adhesive bandages, antiseptic, tweezers and any medications you take every day or need in an emergency, such as insulin or an EpiPen.  

Choose hiking boots that are supportive and have a good grip to avoid rolling your ankle. Wear hiking socks made from synthetics or wool instead of cotton. Cotton retains moisture and can cause your feet to blister more easily. If you’re new to hiking or camping, visit an outdoor supply store and ask for help choosing the right hiking boots for your needs.  

Pack season-appropriate insulation, such as a rain shell, a hat, a jacket or thermal underwear.  

Protect your skin from the sun and insects  

Wear broad-spectrum SPF 30 sunscreen and reapply every two hours. Don’t forget your wide-brimmed hat and sunglasses too. Take plenty of breaks, stay hydrated and seek shade as much as possible.  

Apply bug spray to your clothes and gear to avoid mosquitos and ticks. Check yourself and others for ticks each day. If you spot a tick on your skin, remove it immediately with tweezers.  

During the second half of your hike, you may get fatigued and be more likely to slip, fall or trip. As your energy decreases, go slower and watch your footing. Take breaks as needed and stay well-fed and hydrated.  

Also, be willing to turn back if needed. If the trail is too difficult or a storm is rolling in, it can be safer to turn back. The goal of camping or hiking is to enjoy yourself, so don’t push yourself too hard.  

If you have questions about your overall health or ability to hike, check with your primary care provider. To find a provider near you, visit www.pardeehospital.org.  

Simon Schlegel is a certified physician assistant at Pardee Urgent Care.