What to Pack for Summer Outings

Like most Vermonters, you’re probably planning outings this summer to enjoy our beautiful state. You may be going on a hike, riding a bike path, paddling on a lake, or going on another adventure. What should you pack in your bag to ensure you and your family have a safe and relaxing outing? Here are some suggestions.

• Sunscreen. Choose a sunscreen that offers broad spectrum protection against both UVA and UVB rays, has an SPF rating of 30 or higher, and is water resistant. Learn more about sunscreen in our blog article on essential tips for choosing and applying sunscreen.
• Insect repellent. Not only are insects annoying, their bites can make you sick. Ticks and mosquitos can carry serious diseases like Lyme disease, West Nile virus, and Eastern Equine encephalitis. Choose an insect repellent with between 20% and 30% DEET or a similar percentage of picaridin. Learn more about preventing tick bites.
• Electrolyte tablets or powdered drink mixes. Heat illness is a real concern when being active on a hot day. If you begin to feel heat illness coming on, having electrolyte tablets or a mix that you can add to water will help replenish sodium, potassium, and magnesium so you’ll feel better. Check out our blog article on protecting yourself from dangerous heat.
• Basic first aid kit. Cuts and scrapes can happen anytime, so be prepared by carrying a basic first aid kit that includes adhesive bandages in various sizes, antiseptic wipes or spray, tweezers, gauze pads and tape, and pads to cushion blisters. You can put these items into a small zippered plastic bag to keep them together and clean.
• Pain relievers. Along with a first aid kit, pack an over-the-counter pain reliever like acetaminophen or ibuprofen to help with headaches and muscle aches.
• Allergy medications. If you or someone in your family has allergies, bring along some antihistamine medication like loratadine or cetirizine to relieve sneezing and itchy, watery eyes. For skin irritation, hydrocortisone cream or calamine lotion will help ease itching and swelling.
• Water bottle. Staying hydrated is essential for enjoying time outdoors in the summer, so have at least one reusable water bottle to prevent dehydration. Look for a plastic bottle that is BPA-free or a stainless steel bottle.
• Wet wipes. Packing a few disposable wet wipes can help clean your hands before eating, wipe away salt buildup from sweating, clean off pitch or sap from contact with trees, and remove sunscreen or insect repellant before getting in the car to head home. Also take a small plastic bag to carry out used wet wipes.
• Healthy snacks. To give yourself and family members an energy boost while enjoying your activity, pack nutritious snacks like nuts, dried fruits, granola bars, apples, oranges, and bananas.
• Lip balm. The skin on your lips is delicate and can sunburn easily, so protect it with a lip balm that has sunscreen in it. Look for an SPF rating of 30 or higher.
• Rain gear. Even if the weather is sunny when you start your outing, a thunderstorm or heavy downpour can come on quickly and leave you soaked. Getting wet can cause hypothermia—rapid loss of body heat—which is a serious situation. Having a packable rain jacket or poncho in your bag can keep an outing from being ruined by a passing shower or storm.

If your outing is a hike up a mountain, there are a few more things you should take with you:

• Insulation layer. It is usually colder at the summit than it is at the base of the mountain, so having a fleece or other lightweight layer will help keep you comfortable at the top.
• Flashlight or headlamp. If you are delayed past sunset, a flashlight or headlamp will be invaluable for staying on the trail and avoiding getting lost. Make sure the batteries are fresh or charged up.
• Fire starter. Put matches in a small waterproof container to keep them dry or take a reliable lighter, in case you need to start a fire.
• Map and compass. Carry a paper map of the area where you will be hiking and a compass to help you navigate. Don’t rely on a cell phone alone, as the battery could go dead. The Green Mountain Club publishes many regional maps of hiking trails.
• Folding knife and duct tape. Take a pocket knife or multi-tool in case you need to cut branches or make repairs to gear. A small amount of duct tape can also be useful for patching tears in clothing.

Using Your HSA or FSA

Many of the health-related items in your summer outing bag, such as a first aid kit, pain relievers, antihistamines, and broad-spectrum sunscreen or lip balm with an SPF of 15 or higher, can be purchased using funds from your health savings account (HSA) or flexible spending account (FSA). To learn more, check out our blog article on what you can use your HSA or FSA for.