People frequently ask what should they
do to stay healthy when trekking in more remote locations, or areas where water
or food hygiene cause intestinal problems. Everyone has his or her own horror
stories of becoming ill while traveling so reducing the likelihood of it happening
again or treating it while traveling is key.
First step is check CDC.GOV website for
country-specific information and/or get something similar from your
international travel clinic or your primary doctor, before departing. Line up
recommended vaccinations well before traveling.
I carry a more complete first aid kit
in remote or higher risk locations but keeping the weight down is important
because while I’d like to bring the whole drugstore, I can’t. Main focus areas:
1 – Non-hygienic food & water related illnesses like
diarrhea
Make sure your drinking water is good and
don't accidentally swallow untreated water while taking a shower, for example.
Use bottled or treated water on your toothbrush. Avoid ice. Avoid salad bars or
food that is not freshly cooked and hot. Fruit that you peel should be safe.
Wash hands with soap and water or use hand gel before eating.
If you do get diarrhea,
over-the-counter medications like Pepto-Bismol (upset stomach), and Imodium (to
stop diarrhea after first or second bout) may help, but if the condition
continues, these medications will not kill the bug. Prescriptive medication
such as an antibiotic for more severe diarrhea should kill the bacteria if it
present. I try to always bring an antibiotic recommended for the region along
with detailed instructions from the travel clinic. For example, I took Cipro to
Tanzania and “Azyt” to Nepal & India. If there is access to good local
doctors, this is less important but if you are trekking in a remote area, it
can sometimes be difficult to get to a doctor right away.
Re-hydrate after severe diarrhea: I
carry a small pouch of oral rehydration powder, a small package of Gatorade, or
other electrolyte to mix in my water bottle. This will restore salts and minerals
in addition to water, essential for recovery and to avoid a nasty headache or
more serious condition. Restoring minerals with food as soon as you can stomach
it is the best. Think about the BRAT
diet for recovering stomachs: Banana, Rice, Apple sauce, Toast.
I also include a small supply of an over-the-counter
laxative in my first aid kit for serious constipation, which sometimes happens
at altitude.
Drinking enough water and clear liquids
such as tea or bullion is very important at higher altitudes.
2 - Bug bites especially mosquitos and biting flies
If malaria is a risk where you are
traveling, get advice on malaria prevention from your travel clinic. But with
or without malaria, it's helpful to minimize mosquito or other bug bites.
Dawn and dusk are usually the worst
times. Wear long sleeves and pants if possible. Use insect repellent (certain stronger
kinds, like those with DEET, are more effective.) If temperatures are hot, lightweight
clothing for the tropics are sold by a number of travel stores.
If you get bitten at night while
sleeping, a mosquito net may be helpful. For hiking through a heavily infested
mosquito area, a mosquito head net over your hiking hat can be a real luxury. They
are only a few bucks, lightweight and are available at an outdoor or fishing
store.
After a bug bite, the Benadryl bug bite
spray at the drugstore may help stop the itch. Scratching only makes it worse
and an open wound could get infected. Some people use an anti-itch cream.
For bug bites that are causing a strong
itch or for other allergic reactions, I take an antihistamine like Benadryl in
pill form. If I need to take it, it’s usually at night because it makes one very
drowsy. Benadryl pills are very important while traveling and are always in my first-aid kit.
Calamine lotion is also an anti-itching
agent, and may be helpful for not only insect bites but also poisonous plants.
It’s best to stay out of the brush if at all possible, or don’t let
questionable plants like poison oak, nettles etc brush up against your bare
skin. Wear long pants and be really careful when you are going to the bathroom
not to accidentally brush up against any problematic plants. If it happens
once, believe me, you’ll never let it happen again. Because of the weight, I
usually don’t take calamine lotion.
3 - Wounds
Bring Band-Aids of varying sizes,
triple antibiotic ointment for wound mgt, butterfly strips, and hygienic wipes.
Clean your wound and treat to avoid infections and speed healing. Outdoor
stores sell pre-made first aid kits if you want to just buy it. An ACE bandage to protect a wound or for a sprain is a plus.
4 – Other Tips
Zip-lock bags of various sizes and a
large trash bag for clothes in your backpack will keep belongings dry.
Bring a few power or endurance bars for
emergency snack.
Bring pain medication like Excedrin, Tylenol,
aspirin, and ibuprofen. Learn when to use each type.
One tip I learned in the Grand Canyon
is how to recognize signs of trouble like hypothermia from cold, or dehydration
or heat exhaustion from hot climates. They call it the Mumbles, Grumbles, Fumbles, Tumbles or Stumbles. Knowing your body,
being aware of what is happening, and what to do saves lives of you and your
hiking companions.
Hot weather may take away your appetite
but it is essential to have plenty of both water and solid food to avoid
dehydration.
