by Phil Hess, M.D..
St. Peter's Medical Group
Make the most out
effort to stay safe. As we say at home, a trip with no owies is a good thing.
Following are several steps everyone can take to ensure healthy recreational
outings.
Remember to take essentials with you on any outdoor excursion, including an
extra layer of clothing, waterproof jacket or shell, plenty of water or a filter to
disinfect stream water, matches, sun protection, map, compass, insect repellent,
adequate food and water, duct tape, and a first aid kit. Optional items include
multi-tool or pocketknife, antibacterial hand sanitizing gel, antihistamines, pain
relievers, a bandana, and blister treatment pads or nail polish for protecting hot
spots.
Be sure to familiarize yourself with the route you'll be taking. Talk to park rangers
or anyone else who can alert you to hazardous water crossings, wildlife activity,
and snow conditions. Always tell someone exactly where you are going and when
you are expected back. If the altitude is new to you or the temperature is
something that you're not used to (especially heat), take time to acclimate your
body one to two weeks before the hike with proper physical training and
adequate hydration. Once you're there, avoid dehydration by drinking clean
filtered water frequently. Don't go for more than 30 minutes without sipping some
fluid.
Cleaning your hands before food prep can help ensure you don't suffer a trailside
stomachache. If there is no room for soap in your day pack, use a hand sanitizing
gel. Assume that any creek or spring is a likely source of giardia and all water
needs to be treated. Avoiding trips and tumbles on the trail can be as simple as
looking often at the ground. Staying aware of your foot placement can keep an
ankle sprain from putting a damper on your hike. Hiking boots (rather than plain
sneakers or even running shoes) can also help support your ankles. Dress in
light-colored, loose-fitting layers, so that no matter what the weather, you'll be
comfortable and protected. Bring a hat; it can provide heat retention or sun
protection. Long pants or even capris can keep mosquitoes and ticks from
making a meal out of you.
When Something Goes Wrong
If you begin feeling weak, confused, nauseated, have a headache, and a rapid
pulse you could have heat exhaustion. If you think you have heat exhaustion,
remove any clothes made from heat-retentive synthetic fabrics like nylon and get
out of the sun. Drink water, wet your skin, and have a companion fan you. If you
return to feeling normal, it's alright to continue on your way. If not, get help
immediately.
If a snake bites you, to slow the influx of venom, keep the bitten limb still and lie
down flat. It's best to have medical care come to the person who has been bitten,
but if you're alone and can't find anyone to help you, you'll have to get yourself
out to treatment. You should see a doctor at once for any bite from a poisonous
snake that causes swelling above the puncture, throat tightness and tingling, or
breathing problems.
If you're allergic to bee stings, always carry injectable epinephrine, which is
available by prescription from your doctor. After the bee has stung you, it may
have left the stinger behind, and removing the splinter-like tail will help quell the
reaction. Either pluck it out with your fingers or use a knife blade (or other firm,
sharp-edged item) to gently scrape the skin surface and pull out the stinger. If
you've got one, take an antihistamine pill (like Benadryl) to help minimize the
swelling and reaction.
If you sprain a knee or ankle, take the weight out of your pack and fashion a
walking stick so you can hobble with more balance. Send your buddy to get help
if you absolutely can’t get back down the trail on your own. If it's your ankle
that's sprained, keep your boot laced up to prevent further swelling. When you
return to civilization, treat the sprain with RICE --rest, ice, compression, and
elevation.