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Health

Keeping healthy in the hills is simple but important. You can't pop down to the corner pharmacy or local doctor and minor ailments can become serious conditions in the back country. Take hygiene seriously.

Rain water tank typical of many hut drinking water supplies

Toileting

Toileting in the bush can be a challenge if you are not used to it, especially is there is rarely an actual toilet at hand!

Toileting do's and don'ts...

Do go somewhere at least 50 metres away from the track, hut or campsite
Do always use the toilet if there is one available (a smelly toilet is no excuse for not using it)
Do bury all toilet waste and bury or carry out paper. Aim to dig a hole that is at least 15-20cm deep in organic soil (soil with plants growing in it or leaf litter).
Do always wash your hands afterwards
Don't go within 50 metres of streams or surface water
Don't go on snow, dig through to underlying soil or carry your waste out of the area

'Long Drop' toilet, Craigieburn Conservation Park

Water borne diseases

Some waterways in New Zealand carry Giardia. Generally this nasty little water borne parasite only occurs in waterways near very popular tracks or campsites, but may be present wherever people have toileted near water.

Precautions you can take...

Treat drinking/cooking water with a chemical treatment such as iodine or chlorine (follow the product instructions) or
Boil water, it is only nessesary to bring water to a rolling boil. Boiling for 3 minutes is excessive and wastes fuel, as the organisms that can make us sick are killed by the time the water exceeds 70-80 degrees Celsius or
Filter water with a portable water purifier or
Take drinking water from upstream of tracks or campsites

Snowmelt water can harbour Giardia too, Wind River Mountains, Wyoming

Symptoms include...

Severe diarrhoea (particularly bad smelling)
Stomach cramps and bloating
Nausea
Dehydration

Sun burn and sun bumps

The hole in the ozone layer has blessed New Zealand with exceptionally high levels of UV radiation. Long term exposure has serious health effects, including a significantly increased risk of developing skin and other cancers. Short term exposure can lead to uncomfortable burns and for some people, painful allergic reactions known as sun bumps.

Avoiding the burn...

Cover up. Wear a broad brimmed hat, a long sleeved shirt and long pants where ever possible.
Seek shade. Stay out of the sun as much as possible.
Wear sunscreen. Apply sunscreen regularly, especially when sweating. In reflective environments such as on snow or water, remember to apply sunscreen to normally shaded areas such as the underside of your nose, chin and ears.

Sun bumps...

Sun Bumps or polymorphic light eruptions are an allergic reaction to UVA.
Symptoms include small red, raised itchy welts or even blisters, usually on the hands or face.
The best Treatment for sun bumps is to prevent them developing, by minimising UVA exposure. Sun bumps may be slightly relieved by hydrocortezone cream, but generally do not respond well to medication, and take some time to heal.

Personal hygiene

All those little hygiene things that your mother chided you for forgetting are doubly important in the outdoors. Hygiene in the back country however is about being 'healthy' rather than sparkling clean and using a nice deoderant.

Keeping the germs at bay...

Washing. Keep your skin clean by taking a warm water sponge bath every couple of days or as 'required'. Wash sunscreen off your face each evening.
Teeth. Oral hygiene is important, don't forget your toothbrush.
Toenails. Trim toenails a few days before a tramp. Long toenails can cause serious difficulties on long descents, becoming bruised and very painful. They may even become so damaged that they go black and eventually fall off
Hair. Give hair a warm water rinse every couple of days
Clothing. On longer trips change or wash socks and underwear at least once a week, or as dictated by sweat and grime build-up. Washing obviously relies on the opportunity to dry things again. Unless unusually soiled, outer clothing need not be washed unless on exceptionally long journeys

Always keep a warm, dry pair of socks to sleep in to prevent immersion foot! These feet have endured a week of wet snow in Wyoming

Blisters, chafing and foot health

Not many things can make life as miserable as blisters and chafing. But with some preparation, and by carrying the right remedies, you can say good-bye to raw skin.

Preventing and treating blisters and chafing...

Wear fitting clothing and footwear. Use shorter walks to see that your clothing and boots fit well. Loose or badly fitting gear is often the cause of blisters.
Reduce friction. Wear two thinner pairs of socks instead of one thick pair, tape affected areas (use good adhesive medical tape or a specialised product like Second Skin), apply some Vaseline over the trouble spots (useful for nipple and groin chaffing) or place cling wrap around the outside of your sock. Sometimes, the old rule of tying your boots tightly can be a significant source of friction too, so if all else fails, experiment with tying them loosely (take care, especially if have existing ankle issues). Be sure to treat 'hotspots' early before they become a problem.
Cover raw skin or blisters. Use a non adherent dressing to cover and protect the affected area. To protect bad blisters place a second dressing with the centre cut out (like a dounut) over the area to provide more padding around the wound. Don't pop or lance blisters unless not doing so will lead to them tearing, as this makes an entry point for infection. Keep your feet clean and change dressings daily
Wear dry warm socks in camp and at night. In the often hot and sweaty, or wet and cold environment of the tramping boot, your feet can live a miserable existence. Reduce the likelyhood of immersion foot, salt rashes and fungal infections by sleeping with pink, warm and dry feet in a pair of socks that always live in your sleeping bag

Apply tape early, before blisters develop and while your feet are still dry

First aid

First aid is an essential skill as access to fast medical help in the backcountry is limited. Our strong advice is...

Carry basic first aid supplies including protective gloves, a CPR shield/mask, zip-lock plastic bags, wound dressings, a triangular bandage, adhesive tape, a roll of stretch bandage, pain relief and tweezers.
Do a recognised first aid course, or even better an outdoor or wilderness first aid course.

This page is currently under development and will soon contain more information.
Sealed Vault toilets (no rubbish). Links to first aid training providers.