{"id":72030,"date":"2025-07-24T09:34:51","date_gmt":"2025-07-24T15:34:51","guid":{"rendered":"https:\/\/www.uchealth.org\/today\/?p=72030"},"modified":"2025-07-24T16:01:54","modified_gmt":"2025-07-24T22:01:54","slug":"backcountry-essentials-go-safely-into-the-wilderness","status":"publish","type":"post","link":"https:\/\/www.uchealth.org\/today\/backcountry-essentials-go-safely-into-the-wilderness\/","title":{"rendered":"Backcountry essentials: Go safely into the wilderness"},"content":{"rendered":"
<\/div>
\"Go
Whether you\u2019re hiking for just a few hours or gearing up for several days of camping and backpacking, make sure you pack the backcountry essentials. Photo: Getty Images.<\/figcaption><\/figure>\n

If you\u2019re headed into the backcountry, Dr. Katie Marmillo<\/a> is the perfect hiking buddy.<\/p>\n

She spent two months in the Himalayas on Mount Everest at a health clinic tending to climbers at elevations as high as 17,000 feet, and she has expert advice on how to safely enjoy the Park Mountain Range where many Steamboat Springs outdoor enthusiasts spend leisure time.<\/p>\n

\u201cBe smart, don\u2019t take on anything you can\u2019t handle, and if you\u2019re in doubt, turn around,\u201d said\u00a0the Steamboat Springs family medicine physician and member of the medical staff at UCHealth Yampa Valley Medical Center<\/a>. \u201cThink about where you are going, who you are going with and what the weather is going to be like.\u201d<\/p>\n

Whether you\u2019re hiking for just a few hours or gearing up for several days of camping and backpacking, Marmillo has a comprehensive list of backcountry essentials to bring along on your adventure.<\/p>\n

Make a backcountry essentials list and check it twice<\/strong><\/h2>\n

Before starting out on any trip, even short ones, Marmillo suggests having a \u201cpoint person\u201d who knows where you\u2019re going, when you\u2019re leaving and returning, and at what point past that return time a call for help should be made. She is not averse to solo adventurists, as long as they have done the necessary prep work.<\/p>\n

\u201cI think if you\u2019re prepared, you can go safely and go alone, but have a back-up plan in place,\u201d said Marmillo, who completed a fellowship with the Wilderness Medical Society<\/a>.<\/p>\n

For trips of any length, essentials include a fully charged cell phone, hand sanitizer, sunscreen<\/a>, a downloaded or paper map of the area you\u2019re traversing, and enough provisions to sustain you. Water is key<\/a> \u2013 at least three to four liters a day is necessary for those who are active, as dehydration can occur quickly at higher altitudes<\/a>.<\/p>\n

A hat or cap to shield your face from the sun is a necessity, especially in the mountains with the intense rays, and she always has a high-pitched whistle attached to her pack.<\/p>\n

Marmillo recommendations considering additional gear for both single-day and multi-day trips into the wilderness.<\/p>\n

Essential list for single-day backcountry trips<\/strong><\/h3>\n
    \n
  • Head lamp with full batteries.<\/li>\n
  • Trash bags that can double as a rain poncho, emergency shelter or blanket.<\/li>\n
  • First aid supplies such as:\n
      \n
    • Bandages<\/li>\n
    • Antibiotic, diphenhydramine (commonly referred to as Benadryl) and cortisone creams for scrapes<\/li>\n
    • Bug bites and run-ins with itchy plants<\/li>\n
    • diarrhea medication<\/li>\n
    • Ibuprofen<\/li>\n
    • Duct tape that can secure a bandage over a wound and\/or be used to create a makeshift splint with a piece of wood to stabilize a limb.<\/li>\n<\/ul>\n<\/li>\n
    • Insect repellent.<\/li>\n<\/ul>\n

      \u00a0Essential list f<\/strong>or multi-day backcountry trips<\/strong><\/h3>\n
        \n
      • A satellite communication device for emergencies when out of cell phone range.<\/li>\n
      • Water purification system to sterilize water, as well as iodine tablets (Marmillo suggests adding in a teaspoon of a drink mix like Tang or using Vitamin C tablets to make it taste better). While boiled water is always best, sterilization systems work well, she said: \u201cPersonally, I use a Steripen to purify water. It\u2019s important to get water from a running stream whenever possible.\u201d<\/li>\n
      • Powder glucose solution that can be hydrated with water for extra energy in a pinch.<\/li>\n
      • Wrap-style bandages and safety pins. If hard pressed for supplies, she recommends rolling up your shirt and pinning it to support an injured arm, elbow or hand.<\/li>\n
      • \u201cCombat gauze\u201d to help stem bleeding for a deep laceration.<\/li>\n
      • Proper clothing \u2013 consider base, middle, and top layers, as well as long underwear for nighttime and cool mornings.<\/li>\n
      • A small reflection mirror.<\/li>\n
      • And, when in bear country, bear spray.<\/li>\n<\/ul>\n

        Know the needs of your companions before heading into the backcountry<\/strong><\/h2>\n

        When hiking with others, be aware of their potential medical issues and how that might affect your trip.<\/p>\n

        \u201cAnticipate the needs of your fellow hikers,\u201d said Marmillo.<\/p>\n

        Do they have allergies? If so, an EpiPen may be necessary for bee stings. For anyone with asthma, make sure they bring their inhaler. If your hiking partner is coming from sea level, high-altitude medications may help with acclimation.<\/p>\n

        A little planning goes a long way in knowing you\u2019re ready for whatever Mother Nature has in store.<\/p>\n

        \u201cEducate yourself ahead of time and know the terrain,\u201d said Marmillo. \u201cWeather changes quickly, so be prepared. The goal is to have fun and enjoy the beauty of the outdoors, but be safe doing it.\u201d<\/p>\n

        This story first appeared in the Steamboat Pilot<\/em>.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

        If you\u2019re headed into the backcountry, Dr. Katie Marmillo is the perfect hiking buddy. She spent two months in the Himalayas on Mount Everest at a health clinic tending to climbers at elevations as high as 17,000 feet, and she has expert advice on how to safely enjoy the Park Mountain Range where many Steamboat […]<\/p>\n","protected":false},"author":2357,"featured_media":72035,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_relevanssi_hide_post":"","_relevanssi_hide_content":"","_relevanssi_pin_for_all":"","_relevanssi_pin_keywords":"","_relevanssi_unpin_keywords":"","_relevanssi_related_keywords":"","_relevanssi_related_include_ids":"","_relevanssi_related_exclude_ids":"","_relevanssi_related_no_append":"","_relevanssi_related_not_related":"","_relevanssi_related_posts":"","_relevanssi_noindex_reason":"","footnotes":""},"categories":[6],"tags":[2474,9187],"class_list":["post-72030","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthy-living","tag-hiking","tag-readysetco"],"acf":[],"yoast_head":"\nBackcountry essentials: Go safely into the wilderness - UCHealth Today<\/title>\n<meta name=\"description\" content=\"Hiking enthusiast and family doctor offers these comprehensive lists of backcountry essentials to bring on your one- or multi-day adventures.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.uchealth.org\/today\/backcountry-essentials-go-safely-into-the-wilderness\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Backcountry essentials: Go safely into the wilderness\" \/>\n<meta property=\"og:description\" content=\"Hiking enthusiast and family doctor offers these comprehensive lists of backcountry essentials to bring on your one- or multi-day adventures.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.uchealth.org\/today\/backcountry-essentials-go-safely-into-the-wilderness\/\" \/>\n<meta property=\"og:site_name\" content=\"UCHealth Today\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/uchealthorg\/\" \/>\n<meta property=\"article:published_time\" content=\"2025-07-24T15:34:51+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-07-24T22:01:54+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/uchealth-wp-uploads.s3.amazonaws.com\/wp-content\/uploads\/sites\/6\/2023\/10\/02103523\/mondaymedical2sized.jpg\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Mary Gay Broderick, for UCHealth\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@uchealth\" \/>\n<meta name=\"twitter:site\" content=\"@uchealth\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mary Gay Broderick, for UCHealth\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.uchealth.org\/today\/backcountry-essentials-go-safely-into-the-wilderness\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.uchealth.org\/today\/backcountry-essentials-go-safely-into-the-wilderness\/\"},\"author\":{\"name\":\"Mary Gay Broderick, for UCHealth\",\"@id\":\"https:\/\/www.uchealth.org\/today\/#\/schema\/person\/7c91e8a4932eea6caad6cc64ac28dede\"},\"headline\":\"Backcountry essentials: Go safely into the wilderness\",\"datePublished\":\"2025-07-24T15:34:51+00:00\",\"dateModified\":\"2025-07-24T22:01:54+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.uchealth.org\/today\/backcountry-essentials-go-safely-into-the-wilderness\/\"},\"wordCount\":785,\"publisher\":{\"@id\":\"https:\/\/www.uchealth.org\/today\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.uchealth.org\/today\/backcountry-essentials-go-safely-into-the-wilderness\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/uchealth-wp-uploads.s3.amazonaws.com\/wp-content\/uploads\/sites\/6\/2023\/10\/02103523\/mondaymedical2sized.webp\",\"keywords\":[\"Hiking\",\"Ready. 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