Health Precautions – If you’re planning a nature trip anytime soon—whether it’s a peaceful hike through the woods, a weekend camping adventure, or a rugged backpacking excursion—there are a few health precautions that can make all the difference between having an amazing time and ending up with an unwanted trip to the ER. I’ve learned these lessons the hard way, so trust me, you want to keep these in mind before venturing into the wild.
5 Must-Know Health Precautions for Your Next Nature Trip
1. Stay Hydrated, No Matter What
It sounds simple, right? But when you’re out in nature, away from the comforts of home and your trusty water cooler, it’s easy to forget how much water you actually need. The amount of hydration you require really depends on where you’re going, how hot it is, and how strenuous the activity is, but trust me—don’t wait until you’re thirsty to drink. By the time you feel thirsty, you’re already behind the hydration curve.
I learned this lesson after a backpacking trip in the desert last year. I thought I’d be fine with just a couple of bottles of water, but by the end of the day, I had a headache, dry skin, and was feeling pretty light-headed. I had to cut the hike short and rest in the shade. Not fun. The next time, I packed more water than I thought I’d need—and I was much better off for it.
Tip: Bring a water filtration system or water purification tablets. Streams and rivers are abundant in most outdoor destinations, but their water isn’t always safe to drink straight from the source.
Pro Tip: A camelbak hydration pack is a game-changer. You don’t even have to stop walking to sip. Plus, it makes you feel like an adventurer straight out of an action movie.
2. Protect Yourself from the Sun (Even on Cloudy Days)
When I first started hiking, I didn’t realize just how much sun exposure you get, even when it’s cloudy or cooler outside. It wasn’t until I went on a long hike through the mountains one chilly spring morning that I got a gnarly sunburn on my face and arms. I didn’t even feel like I was getting sunburned because it was overcast—but by the time I got back to camp, my skin was as red as a lobster.
Here’s the thing: Ultraviolet (UV) rays can still burn you on cloudy days or in colder weather. In fact, snow and water can actually reflect the UV rays, making them even stronger.
So, no matter how the weather is shaping up, wear sunscreen. And I’m not talking about just a quick spritz either. Make sure it’s broad-spectrum (protects against UVA and UVB rays) and has at least SPF 30. I apply mine about 30 minutes before hitting the trail and then reapply every 2 hours. Don’t forget the backs of your ears, neck, and under your chin—places that are often missed but still get a lot of sun exposure.
Pro Tip: Try using a lip balm with SPF protection too. Your lips can burn just as easily, and that can be an absolute nightmare during a trip.
3. Be Aware of Potential Allergens and Bugs
A friend of mine learned the hard way how important it is to know your allergies before heading out into nature. She was super excited for a camping weekend, but she had no idea that the pollen count would be through the roof. By the end of the first night, her eyes were swollen, and she could barely breathe. After a bit of research, we realized that certain wildflowers were triggering her hay fever symptoms. If only we’d done a little more research about the area before we left!
Also, don’t underestimate the bug situation. Ticks, mosquitoes, and other insects can really ruin an outdoor adventure. Not only are their bites annoying, but ticks can carry diseases like Lyme disease, and mosquitoes can carry West Nile virus. I’ve had my fair share of itchy, swollen mosquito bites, but after one too many tick scares, I’ve learned my lesson.
Tip: Bring an antihistamine if you’re prone to allergies and an EpiPen if you have severe reactions to bee stings or any other allergens. And don’t skimp on insect repellent. DEET-based sprays are highly effective, but there are also natural options like lemon eucalyptus oil if you prefer a more eco-friendly route.
4. Know How to Handle Injuries (and How to Prevent Them)
Accidents happen, especially when you’re out in rugged terrain. One time, I tripped on a loose rock while crossing a stream, and my ankle was sore for days. Luckily, I wasn’t far from camp, but if I had been in a more remote location, things could’ve gone south pretty quickly. That’s why it’s essential to know how to handle injuries—whether it’s something as minor as a sprained ankle or a more serious issue like a deep cut.
Always pack a basic first aid kit with essentials like bandages, antiseptic wipes, tweezers (for tick removal!), pain relievers, and blister treatment. If you’re hiking in a remote area, bring a splint and an emergency whistle. I also highly recommend learning basic wilderness first aid before your trip. You never know when that knowledge will come in handy.
Pro Tip: If you’re prone to blisters, consider wearing blister-resistant socks and applying blister prevention tape before you start your hike. It’s so much easier to prevent them than to deal with them halfway through.
5. Know Your Limits (and Take Rest Seriously)
This one’s huge. When you’re out in the wilderness, it can be easy to push yourself too hard. I’ll admit, I’ve definitely been guilty of trying to do one more mile or climb just a little higher to get a better view. But this kind of mentality can lead to exhaustion, dehydration, or worse, an injury. When you’re out there, rest is just as important as the activity itself.
I remember pushing myself a bit too hard during a multi-day hike, and by the third day, my energy was running low. I ended up taking longer breaks than I normally would’ve, and I felt so much better afterward. I learned that there’s no shame in turning in early for the night or sitting down for a long lunch. In fact, those breaks allow your body to recover, which makes the rest of the journey safer and more enjoyable.
Tip: If you feel like you’re losing energy, listen to your body. Stretch, hydrate, and take it easy for a bit. Also, pack some high-energy snacks—things like trail mix, granola bars, or jerky—to keep you fueled during long days.
Your next nature trip should be an adventure, not a cautionary tale. By keeping these health precautions in mind, you’ll ensure you’re prepared for whatever Mother Nature throws your way. And who knows? You might even come back with a newfound appreciation for the wilderness—and a few less bug bites to show for it.
