Hato Hone St John has first-aid kits designed specifically for outdoor activities such as tramping. Buy online or make sure your own first-aid kit is up to date with:

• Good quality plasters
• Crepe bandage 7.5cm x 4.5m
• 2x Aerofix Island Dressing 10cm x 15cm
• Absorbent combine dressing 20cm x 20cm
• 2x saline solution 15ml ampoule
• 2x large wound dressing
• Sterile gauze
• Emergency blanket
• Pack of safety pins
• Antiseptic wipes
• Pair of gloves
• Medical tape
• Tweezers and scissors
• Whistle
• Wilderness’ added extras: Compeed plasters for those pesky blisters, anti-inflammatory painkillers and antihistamines.

Easy ways to prevent injuries

Warm up before setting off with simple stretches for legs, hips, back and shoulders.

Re-pack gear every day to ensure the contents are placed to maximise comfort and distribute weight evenly down your legs.

Pace yourself by planning the day before you set out.

Treating simple injuries

Blisters: At first indication of a blister, stop and cover the area with gauze or a gel dressing and tape.
If a blister is enlarged, drain fluid by piercing it and then cover to prevent infection. Padding can help too. A piece of sanitary pad with a hole cut for the blister is brilliant.

Sprains: Remember RICE:

• Rest: stop moving.
• Ice: apply cold water for 20 minutes. Compression: bandage firmly with elastic bandage.
• Elevate: raise the affected part above heart level to reduce swelling.
• Dehydration: Drink regularly. Headache, lethargy and light-headedness are common signs of dehydration. Diluted fruit juice or sachets of electrolytes can help.

Bee and wasp stings: Cool the affected area to reduce the venom’s effect and take an
antihistamine to help reduce reaction. Watch for signs of a severe allergic reaction.