A trip-planning checklist for outdoor days

A good outdoor day is mostly decided before you leave. This page follows the National Park Service (NPS) Trip Planning Guide, with supporting points from NPS hiking safety pages and the American Red Cross. The advice is general, written for any visitor, and the NPS guide itself says it is meant for day or overnight trips; longer backcountry trips need further planning. How these steps apply to your body is a question for your own clinician.

Before you go: research and limits

NPS suggests starting with the park's website or app, and asking about amenities such as drinking water and shuttles, the weather forecast, wildlife, and terrain, including uneven surfaces like unpaved trails or stairs. It also suggests checking park alerts for closures and hazards. Its section on knowing your limits asks about skills, experience, physical fitness and any medical condition that weather, altitude or exertion could worsen.

NPS then asks you to pick an activity that suits you, weighing weather, duration, difficulty, skill and gear, and to look up regulations, permits and reservations, since some parks require reservations. It also recommends a backup plan. Its examples of backups are indoor options such as park museums, historical buildings and interpretive exhibits, which involve light physical activity and no special gear. The Red Cross adds that you should know the ability level of your group and choose trails that match your experience. For trail terms and what an accessible trail means, see what "accessible trail" means.

What to pack

NPS describes the ten essentials as a collection of items that can help in minor injuries, sudden weather changes or unexpected emergencies, and says you may need more depending on the activity. Its ten systems are:

• Navigation: map, compass and GPS, with a physical map as backup
• Sun protection: sunglasses, sunscreen and a hat
• Extra clothing: jacket, hat, gloves, rain shell and other layers
• Illumination: flashlight or headlamp, with extra batteries
• First-aid supplies: a kit adjusted to your trip and medical needs
• Fire: matches or a lighter, plus fire starters
• Repair kit and tools: duct tape, knife, multi-tool, scissors
• Nutrition: an extra day's supply of food
• Hydration: water and water treatment supplies
• Emergency shelter: tent, space blanket, tarp or bivy

NPS says to start with a pre-made first aid kit, modify it for your trip and your medical needs, check expiration dates, and include personal medications you take regularly. The Red Cross lists insect repellent, sunscreen and personal medications for the kit, along with nutritious food and plenty of water even for day trips and layers of lightweight clothing. For what to do with that kit, see outdoor first aid basics. NPS also states that your cell phone is not a substitute for any of the ten essentials, since you may not have service and the battery may not last. The ten essentials page adds that people active outdoors, especially in hot weather, should drink water often and before feeling thirsty; heat, cold and weather goes further on conditions.

Tell someone your plan

NPS recommends a written trip plan covering where you will be, your contact information, when you expect to return, and who is with you. Give it to a trusted contact who is not going on the trip. Ask that person to contact authorities and share the plan if you do not return on time. The plan is not required to visit a park or to seek help in an emergency, and NPS says not to leave it with the park, since the park will not accept it. NPS also states that a trip plan does not guarantee your safety or rescue, and that rescue can be hindered if you deviate from the plan. If your plans change, tell the contact.

On the day: check in with yourself

NPS suggests stopping at a visitor center or ranger station to ask about closures, the forecast, animal activity, other alerts and drinking water. It then asks: how are you feeling, and do you have the energy for the activity? If conditions have changed, you lack gear, or you are not feeling up to it, switch to the backup plan and notify your contact. While out, stay within designated areas and together as a group, and keep the slowest member's pace. If a safety concern arises, NPS says to consider turning around instead of pushing ahead, and that you can always visit on a day when you feel better. Energy planning is covered in pacing and energy outdoors, and a walk-focused version is in adaptive hiking.

The short version

Research the place, choose an activity that suits you, pack the ten essentials adjusted to your needs, share a written plan, and keep a backup. On the day, check in with how you feel and be ready to turn around.