Hiking, medical and safety tips

Even if you're going out for a short, or local hike, in familiar (or unfamiliar) terrain, the contents of your day pack and gear can make all the difference between a safe or a risky hike. Why? Sometimes the unexpected happens and you're faced with a dilemma, if not a challenge and emergency plan to formulate. Even if you think the day is perfect for hiking, and your angels, good karma, or grace, go hand-in-hand, stuff happens sometimes, and when it does, your day and situation suddenly change. Then you just have to deal with the situation as best as you can.

If the unexpected comes to you in the way of a challenge and emergency plan, will you be prepared to handle it? What happens if you know you're going to go on or off the trail somewhere longer than you originally planned? What happens if a gorgeous day with perfect weather conditions suddenly turns on you? Rain, snow, sleet, or ice, even a deluge: is what you're toting in your day pack going to help you face up to such inclement situations?

THE 10 ESSENTIAL ITEMS FOR ANY DAY HIKE, ANYWHERE:

Being prepared for any contingency is therefore the only remedy to help get you through the challenge that you may one day face. Here are the essential 10 items that can easily fit into any day pack, whether it's the kind you wear on your back, or else a fanny pack that fastens to your waist. True, what you sacrifice in the added weight in your day pack is the trade-off for relieving another kind of mental weight, should you have to come up with a contingency plan.

Please note that these items are IN ADDITION TO the food and water you are planning to take with you for the estimated duration of your travel time. If you're hiking in hot and dry country, then obviously you will need more water, or be able to replenish your supply.

1) SIGNAL MIRROR and WHISTLE. Both are usually classified as one emergency signal item, even though both do different things.

2) WATERPROOF MATCHES (a BIC lighter, or similar, may also do).

3) KNIFE (preferably the Swiss Army kind with multiple tools inside the housing).

4) COMPASS and MAP (preferably a "topographical" layout) for the terrain you'll be hiking in. Both are classified in the same unit, since it makes it easier to use them in tandem. (Be sure to learn how to use the compass and read the map before the hike; otherwise, it's like having the right tools to repair a flat tire on your vehicle, but if you don't know how to use the jack, then the tire stays that way until you do learn how.)

5) 1st AID KIT, which, in addition to the usual items you want to have in the kit, also contains any prescribed medications you normally take.

6) TP, or similar, including feminine hygiene products for those who need it. Store a Zip-lock bag, or similar, plus take an extra bag for waste paper and products. (Please see the LNT clause below.)

7) PONCHO and/or waterproof windbreaker, preferably with hood.

8) SPACE BLANKET (or similar) with nylon cord. Ideally, the blanket should have eyelets to attach the cord.

9) Small FLASHLIGHT w/spare batteries and bulb.

10) ENERGY BARS or hard candy, etc.

(Three other options some people like to tote are spare glasses; a trowel for digging a small latrine when necessary and fleece vest, or similar, in case you need to spend the night and require the added warmth the vest will offer.)

The above 10 basic items will take up some room in your pack; however, they can be lightweight and will fit nicely into the pack, so that you also have room for food and water for the day's outing. The terrain will dictate how you dress. As the day starts out and the temperature may be cool, it may get very hot as it frequently does throughout the Southwest. Or you may begin in warm or hot weather and the temperature will drop. "Layering" will help prepare you for the varied climate that you will likely experience. That is, you may have to add some clothing, or else remove it, and be able to tote your hiking apparel without having to carry it. Look for day (or fanny) packs that provide a way to attach your extra gear.

Next, consider these 6 ADDED TIPS, even for the so called "day hike" you are planning to finish:

1) ALWAYS let someone know where you are going and the approximate time you will be back.

2) Carry ID with you.

3) If you are in a region of the country where the sun rules, always wear a HAT, SUNGLASSES, and SUN BLOCK/SCREEN for protection. Wearing a bandanna is also a good idea, in case you need to filter out trail dust, and similar.

4) If possible, consider COMPANION or GROUP hiking. Solo hiking, especially in rough terrain, is risky.

5) HEALTHY, SAFE hiking, especially in arduous terrain, means having a strong and resilient body that's in shape and can handle most physical challenges when in the outdoors. Therefore, consider the risks, the challenge, and what your capabilities are before venturing on the trail.

6) KNOW YOUR LIMITATIONS! At least estimate what your body can do and not so much what your mind thinks you can do and try. Sometimes there is a huge difference between the two.

PRACTICAL TIPS FOR A HEALTHY AND SAFE HIKE:

Sometimes knowing what the potential dangers are will get you through the process without having to tax your mind and worry yourself in any sort of negative way. Awareness is therefore the key to helping you make more intelligent decisions as based on sound and practical knowledge.

(Please see below for list of aliments that can, and will, ruin any hiker's day, including a brief glossary of medical terms/conditions that follows.)

1) Hydration is the key to keeping your body and mind in proper balance. Always have plenty of water with you, or know where you can replenish your water supply in case you need to stock up on extra water. If water needs to be treated, then you should either carry a small water filter device, or else have the necessary "pills" to treat the water. Remember: not all water sources can be treated or filtered to take out the "bad guy" germs. Therefore, always know your water sources prior to treating your water, and/or drinking from same.

Note: drinking water from streams or similar water sources is not recommended, especially where these sources can be contaminated by animal waste or human by-products. ATW means "Always Treat Water" when you know the source is not potable! Avoid giardia (hiker's diarrhea), cryptosporiduum or cryptosporidiosis (unfriendly protozoa found in surface waters), dysentery (bacterially caused diarrhea), and similar bowel dysfunctions: ATW!

2) Next to hydration, glucose, or similar, is important to maintain the electrolyte balance. While hydration is one of the main risks and worries of hiking in hot and dry weather, HYPONATREMIA is another danger, which occurs when the proportion of the Total Body Water to Total Sodium is excessive. The net result is swelling of brain cells producing symptoms of headache, confusion, and seizures. Not good. Therefore, the water intake and the sodium balance must be monitored, so that the electrolytes in the bloodstream stay at the recommended levels. If untreated, unconsciousness, or even death, may soon follow. Energy bars are therefore a recommended Osweet treat' to have with you, even as a supplement to whatever lunch you're planning to carry, if any.

3) For anti-inflammatory situations, go with Vitamin I (Ibuprofen), or similar OTC's (over the counter medicines). This form of medication is something that always goes into your 1st Aid kit, simply because these type of meds help sore muscles by relieving inflammation. If the hike you are taking is fairly strenuous, take 400 to 600 mgs. (about 2 or 3 pills) before you start on the trail. Later, when you stop for lunch or a long period of rest, take another dosage. The trick is to get ahead of the Opain curve, that is, not relying on "Vitamin I" to quell very sore muscles, but to get your muscles feeling less stressed before the heavier onset of pain arrives.

4) Ace bandages, or similar, should also be inside the 1st Aid kit, because you never know when you might want to relieve some stress on your knees, or other parts of your body. Wearing a bandanna also helps when hiking, because it can be used as an emergency wrap for securing an injured limb.

5) Duct tape: can you name one human invention that has done so much for people and can be used in so many ways? Well, in this case, duct tape is the absolute all-time best adhesive for blisters; that is, for preventing blisters from becoming main pain sources. Mole skin, and similar products, can work, but duct tape lasts longer and feels better, especially because it is not bulky when applied correctly.

In addition to the above, please note: any professional guide knows the 4 BASIC GUIDELINES to keep fellow hikers in prime condition when hiking:
Hydration, Glucose (or similar), Vitamin I and Duct Tape.
In case you might be wondering why a food source is so important when hiking, it's because hydration by itself isn't enough to keep you going. The electrolyte balance is important, and even products that claim to introduce this important feature into your bloodstream, don't always work. This fact is especially true when hiking in hot, dry environments, such as in the Southwest. The rule here is: if you're drinking something, then you should also be munching. Trail mix, and similar, is one of the food items you definitely want to pack on any day trek.

Other items for your day pack, which are considered optional are:

1) Camera and film
2) Binoculars
3) Field note books (i.e., books or placards that list the regional flora and fauna)
4) Reading material

Plus, for some hikers, having hiking poles (i.e., the adjustable kind) or walking sticks helps when hiking in rough terrain, or helping to balance one's self when crossing streams, and such.

Finally, keep in mind the LNT philosophy: Leave No Trace. What you pack in with you, you always pack out. This includes used TP and feminine hygiene products (stored inside a spare Zip-lock), while human waste material should be properly buried. LNT covers the small to the large items, even cigarette butts and small candy wrappers. This way, you leave only your footprints, and in some cases hikers should be aware of staying on the trail rather than risk spoiling a pristine and fragile environment.

For other hiking tips, please see the hyper links on this site, especially the Archeological Rules, which applies to Indian ruins. Remember: if you're not healthy or safe when hiking, you could be in the most awesome scenery on the planet, but chances are your attitude will be so diminished you might not enjoy it.

IMPORTANT MEDICAL ADVICE TO BEAR IN MIND: Before emergency care is given to anyone, the "informed" consent of an adult, or the parent or guardian of a minor, is required by law and should be in writing, or at least witnessed by a third party whenever possible. By "informed consent" it means the patient is advised of the problem, the proposed treatment you intend to perform, and what to expect if no treatment is given. The patient also gives his or her consent, actual or implied. "Implied consent" in any emergency situation is "legal" when it can be reasonably assumed that the patient, if conscious and reliable, would have agreed to the assistance offered. If you are trying to resolve an emergency that involves a minor (i.e., technically, anyone under 18 years of age), go ahead and treat the patient to the best of your abilities.

For more information on the legal end of things, please consult other texts on such legal matters concerning "Contract Law," "Tort Law," "Negligence," "Duty of Care" (i.e., the Good Samaritan principle, consent, etc.), "Standard of Care," "Failure to Perform the Duty," "Loss or Injury Caused by the Failure," which are the primary legal concerns in case of emergency situations that arise.

POTENTIAL PROBLEMS AND DANGERS FOR HIKERS:

Before rendering any assistance to anyone, always size-up the scene (i.e., scene safety). That is, before rendering assistance it is important to make sure your own life is not in any danger prior to making a rescue or rendering emergency medical assistance (i.e., the danger of an avalanche, or electric wires, or flood waters, and so on). Once you establish there is no further danger, make your way to the patient and always identify yourself, then ask permission from the patient prior to rendering assistance. If the patient is unconscious, act accordingly, and do only what your training allows.

Note: for patients with wounds that are bleeding, it is advised to wear protective latex gloves prior to actually touching the patient. This precaution is for both the patient's and the responder's health. From there, you treat the patient for the injuries she or he has sustained. Ask questions to determine if there may be other injuries or ailments the patient hasn't fully disclosed, or may not even be aware of; also, take time to obtain vital information from the patient, such as when was the last time he or she ate or drank something; is the patient allergic to medications, and so on.

If the patient was involved in a fall, do not move the patient until you have determined there is no damage to the head or the spine. Then check for the standard ABC's: the Airway; normal Breathing, and Circulation (and bleeding). From there, factor in "D" for Disability (as in making sure the patient is not disabled in any way), followed by "E" for exposing the wound or injury in case clothing may be blocking the view. Make sure patient is kept as warm or cool as possible, depending on the weather extremes you are dealing with, as well as the nature of the injury.

The following list of ailments need not deter any hiker from going on a hike, or a backpacking trek. Still, one should consider the risks and have a fair idea of what is going on in order to:
1) try and avoid such stress upon the body and mind, and
2) know something about what the cure is, that is, if one is properly trained to do it, or else be lucky enough to have the right back or front country medical assistance.

Some of the following are the haunts that should be in the back of one's mind, although not to the level that one is rendered powerless or hikes in total fear or apprehension:

Heat- and cold-induced emergencies, including snow blindness and sunburn, and dehydration. Shock. Bone fractures and dislocations. Blood loss. Bites and stings. Respiratory emergencies. Cardiac emergencies. Neurological emergencies. Diabetic emergencies. Poisoning emergencies. Abdominal emergencies. Communicable diseases (i.e., dysentery, salmonella, staphylococcus aureus, hepatitis. Allergic reactions. Heart Attacks and stroke. Drowning. Dysentery. Altitude illnesses. Lightening strikes. And lest we forget, SS, as in stupid stuff as sometimes happens to careless or inattentive hikers.

Pretty awful-sounding scenarios, huh? Well, these are just some of the more common ailments and injuries that can arise, which DON'T HAVE TO OCCUR if one is paying particular attention to the main rule of hiking:

Your HEALTH and SAFETY Always Come First, the rest is incidental.

The following glossary lists some of the medical terms that relate to hiking, or can relate, but obviously not all of them. The reason for not supplying a more complete list on this web site gets down to we are not sanctioned medical authorities. It is the hope that this list will get the reader curious enough to purchase textbooks that will further enlighten him or her to learn more about these conditions. To those of you who enjoy hiking, we recommend signing up for a basic First Aid class, or else consider taking a Wilderness First Aid Responders (WFR) course, which is especially useful for backcountry medicine and safety. You never know when
you might be called upon to help another hiker, or for that matter, to help yourself.

A LIMITED GLOSSARY OF MEDICAL TERMS:

Acute Mountain Sickness: a range of physiological problems caused by a failure to acclimatize to higher altitudes.
Acute Myocardial infarction (AMI): heart attack.
Anaphylaxix Reaction: life threatening emergency that results in respiratory and/or circulatory collapse (mainly caused by bee stings and scorpion bites).
Arrhythmia: an abnormal rhythm in the heart.
Asphyxia: condition of insufficient intake of oxygen.
Ataxia: loss of muscle coordination leading to difficulty in maintaining balance.
BP: blood pressure.
Cardiac Arrest: the cessation of heart muscle activity.
Closed Pneumothorax: a tear in the lining of the lung resulting in immediate breathing problems.
Collateral Damage from insect and viper bites, broken bones, hemorrhaging of open wounds, shock, dehydration, heat induced illness, digestive tract disorders due to poisoning, bad water, constipation, diarrhea, etc.
Cyanosis: a purple or bluish discoloration in the lips and nails, and sometimes in the skin.
Dysentery: causes bloody, mucus-ridden diarrhea, fever, bad stomach cramps.
Dyspnea: abnormal breathing; shortness of breath.
Edema: an abnormal collection of fluid in some part of the body.
Frostbite: localized tissue damage caused by freezing.
Gastritis: inflammation of the stomach.
Giardia Lamblia: a protozoan infection that mainly causes diarrhea and may have to be treated with an antibiotic if the condition is severe and persists.
HACE: High Altitude Cerebral Edema (swelling).
HAPE: High Altitude Pulmonary Edema.
Heat Cramps: Painful spasm of major muscles under stress or strain.
Heat Exhaustion: Weakness produced by fluid loss from excessive sweating and not enough hydration.
HR: heart rate.
Heat Stroke: Life threatening condition produced by exposure to hot environmental or excessive heat production characterized by an elevated body core temperature.
Hematoma: pooling of blood.
Hemiplegia: paralysis affecting one side of the body.
Hemoptysis: coughing up blood.
Hemorrhage: bleeding.
Hemothorax: blood in the pleural space.
High Altitude Cerebral Edema: fluid collecting around the brain.
High Altitude Pulmonary Edema: fluid shifting from the pulmonary capillaries and filling the alveolar spaces.
Hyperglycemia: high blood sugar.
Hypertension: high blood pressure.
Hyperventilation: breathing unusually fast and/or deep.
Hypoglycemia: low blood sugar.
Hyponatremia: occurs when the proportion of the Total Body Water to Total Sodium is excessive, with an aggressive net result that, if not treated, swells the brain cells producing symptoms of headache, confusion, and seizures.
Hypothermia: lowered body core temperature.
Hypovolemic (shock): low blood volume.
Hypoxia: low oxygen level.
ICP: intracranial pressure.
Insulin Shock: a diabetic condition resulting from excessive insulin or inadequate blood sugar.
Insulin: hormone required to move sugar out of the bloodstream and through cell walls.
Ischemia: lack of blood supply.
Lassitude: psychological weariness.
LOC: a vital sign acronym that signifies Level of Consciousness.
MI: myocardial infarction (heart attack).
Necrosis: tissue death.
Open Pneumothorax: open wound causing a tear in the lining of the lung.
Pathogen: microorganism capable of producing disease.
Peritonitis: inflammation of the abdominal lining.
Pneumonia: infection or inflammation in the lungs.
Pneumothorax: tear in the lining of the lung.
Psychogenic: originating in the mind.
Pulmonary Edema: fluid in the lung.
Pulmonary Embolism: clot in a pulmonary artery or arteriole.
Raccoon Eyes: bruising around the eyes indicating a skull fracture.
RR: respiration rate.
RICE: rest, ice, compression, elevation (technique for limiting swelling).
Salmonella: bacteria common in eggs and poorly processed dairy products.
Seizure: a sudden electrical discharge in the brain.
Sepsis: condition resulting from a buildup of microorganisms or toxins in the blood.
Shigella: a bacteria that gets into the digestive system as caused from food and water that is contaminated with fecal matter.
SCTM: medical abbreviation denoting skin color, temperature, moisture.
Staphylococcus Aureus: caused by contaminated hands and mishandling of food sources.
SOAP: the proper legal procedure for keeping track of what happened to the patient. The note contains the crucial information for the patient, and stands for Subjective (i.e., what happened to the patient); Objective (i.e., what did the initial physical exam reveal); Assessment (i.e., what are the possible problems); and Plan (i.e., what is the plan of the rescuer for the patient).
Tachycardia: increased heart rate, typically greater than 100 beats per minute.
Tendinitis: inflammation of a tendon.
Transient Ischemic Attack: temporary stroke with signs and symptoms lasting less than 24 hours.
Triage: sorting of patients to determine the order of treatment.

As it was mentioned earlier on, and worth mentioning again, it is HIGHLY recommended for hikers to at least obtain a certificate in CPR and basic first aid. The next recommendation, especially for hikers who frequent the outdoors, is to obtain the WFR rating. These week-long intensive classes are conducted throughout the country. The Wilderness Medicine Institute (see their web site for more information), NOLS (National Outdoor Leadership School), and similar others offer these classes, which are open to anyone who wants to learn and earn the certificate. For a list of class offerings and schedule, contact your local outdoors and camping supplier. You can also conduct your search on www.google.com and use "1st Aid Classes" (or similar) as the search key word, or else dial in the web sites listed above.

From the staff of ECOSOUTHWEST.COM and HIKE ! TUCSON, happy trails! And
safe, healthy hiking wherever you wander and wonder.

The ECOSOUTHWEST.COM staff