MEDICAL INFORMATION CARD
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MEDICAL INFORMATION
HYDRATION
In the sports we do, drinking enough water is paramount to sustaining or ability to preform. A good rule of thumb is to drink enough water not to experience thirst. If you do experience thirst, it’s already too late. Stop and rehydrate thoroughly before continuing. Our blood gets thicker as we get drier. And that’s not good.
I realize that carrying enough water is heavy, so carry a light weight purifier like Sawyer Mini Filter. It has a 16oz. collapsible flask that can be filled in a hurry, so you can continue on.
I always have at least two bottles of water with me. I also feel that if you have to dig for, or have someone get you your water, you may not hydrate often enough.
Find a water bottle holder so it’s always within reach.
HYPOTHERMIA
It is everyone’s responsibility to stay warm in cold weather. It is also everyone’s responsibility to check on your sport buddies to make sure they are staying warm. If your partner takes their gloves off, or unzips the jacket, etc., this may be a sign that they are getting too cold. If their speech become slurred or they are not thinking clearly, stop them and access their condition.
I have been on a trip in which a buddy got hypothermic in no time. She thot the claps of thunder, were people from Bonner’s Ferry bombing us for being there.
During hypothermia, one become complacent and doesn’t feel the cold. They may stop shivering, unzip their clothes and get even colder.
I always carry a thermos of hot water or tea in the winter.
It is imperative to get your buddy warm as fast as you can. His or her life may depend on YOU. Carry several chemical heaters, so you can warm their extremities. Then get down to your car as fast as you can.
Up at the Selkirks mentioned above, I draped her arm over my shoulder and walked and drug her down the trail.
Once you get to the car, you still aren’t out of trouble, put water bottles up by the windshield heater, and drive as fast as you can, while being safe.
Get your partner to a hospital fast. During the drive, they may start to come around. Ask them questions that take thot to answer. If they fail, drive faster.
Put on your flashers, hold your horn on and BE AS SAFE AS YOU CAN WHILE DRIVING.
HYPOTHERMIA KILLS..and it kills slowly.
Your buddies life depends on YOU.
HEAT CRAMPS
Symptoms of heat cramps are heavy sweating during exercise, with muscle pains, spasms and cramps.
As with most health issues in the mountains, you must be able to see the symptoms in both you or any of your hiking partners. Take action fast.
Move the subject out of the sun, or to a cooler location. Give the person water to drink.
If you get leg cramps, try this idea. In a comfortable sitting position, extend your legs out, and slowly move your toes back and forth, until they subside.
Something I carry for cramps is restaurant mustard packets. Take one orally and follow with water.
HEAT EXHAUSTION
There are a lot of symptoms for heat exhaustion. They include, but are not limited to the following.
Heavy sweating, cold, pale clammy skin, fast weak pulse, nausea, vomiting, muscle cramps, tiredness, weakness, dizziness, headaches, and fainting.
If you or your hiking partner are experiencing heat exhaustion, get out of the sun, or shade them, use a creek to splash or dampen their clothes.
If their symptoms get worse, get them in the creek, or rush them to a hospital.
HEAT STROKE
Heat Stroke is a very serious condition, and must be dealt with fast.
Symptoms include but aren’t limited to the following.
A temp of 103°+, altered mental state, odd behavior, on and off sweating, nausea, vomiting, flush skin, rapid breathing, a racing heart beat, and headaches.
You must move fast to cool this person. Get out of the sun, or into the shade, dip their clothes in cold creek water and redress them. Immersion can cool a person quickly and you must not allow them to get real cold.
But most of all, do not allow a victim to drink water, until their temps are down.
MEDICAL CLASSES
The Spokane Mountaineers offer a yearly Wilderness First Aid Certification Course, CPR Certification Course, and Altho not a medical class, it saves lives, a Level 1 Avalanche Course.
For further study, contact your local fire department, YWCA, YMCA, or local hospital. Classes are usually held every year.
ACCIDENTS
In my 13 essentials kit, is a notebook and pen. Among other reasons, I keep notes on all aspects of the accident.
If you have to hurry out to get medical help, you might not remember exactly where the accident occurred.
Also include the victims name, age, details on the injury, vital signs, and any medical conditions the victim may suffer.
On your way out, mark the route you took to get out. Sometimes, the memory isn’t as exact as it needs to be.
When you have a moment, sit quietly, and write details of the accident.
Be very specific.
Also, if the injured hiking partner has their “Medical Info Card”, take it with you when you go for help. The more info the search and rescue folks have, the better the chances they will have, in getting to the victim.
Whomever you send out for help, be sure to tell that person to be extra careful getting out. If they get injured while hurrying, the original victim may suffer.
Preform a gentle injury evaluation of the victim. Assess the person carefully. And be sure not to cause any harm.
Stop all bleeding by using pressure on the wound. Use snow if it’s available. Elevate the area injured, but only if it won’t cause more discomfort.
Clear their throat, and check often.
Monitor the victims vital signs, and record the results and time you evaluated.
Keep the victim warm and safe. Watch for shock.
DO NO HARM
Look for a spot where a helicopter could land. Mark the area so the pilot can clearly see the landing spot.
If you have time, or have other hikers with you, clean the helicopter landing sight of any and all objects that may fly up and damage the helicopter’s blades.
Be sure to save the batteries in your headlight. You may need them later.
SPRAINED ANKLES
Sprain ankles can cause a big issue if you are way back on a trail.
From experience, I teach all hikers, an important lesson I learned while I was 5 miles up a trail, under the North Twin.
The second sprain that day was within 2 miles from the car. It took me 4 hours to walk that 2 miles.
If you sprain an ankle, drop to the ground, and get your foot propped up on a high rock or tree above your heart. And do not lower it for at least 30-45 minutes.
When I say drop to the ground, I mean, do not stop your fall. Go directly to the ground and get your foot up, and leave it there. If there is snow or a creek close by, use them to "ice" your injury. But not until your ankle has been vertical for 30+ minutes.
SUN EXPOSURE AND LOTION INFO
Ultraviolet Index
This index provides important information to help you plan your outdoor activities
in ways that prevent overexposure to the sun's rays. It was designed by the
National Weather Service (NWS) and the Environmental Protection Agency
(EPA). Unlike some countries' indices, the United States UV Index is not based
upon surface observations. Rather, it is computed using forecasted ozone levels,
a computer model that relates ozone levels to UV incidence on the ground,
forecasted cloud amounts, and the elevation of the forecast cities. The calculation
starts with measurements of current total ozone amounts for the entire globe,
obtained via two satellites operated by the National Oceanic and Atmospheric
Administration (NOAA). These data are then used to produce a forecast of ozone
levels for the next day at various points around the country.
SUNSCREEN
Why You Need It. How it Works for You.
The big picture: Sunscreen is an important part of a complete sun protection strategy. But sunscreen alone isn’t enough to keep you safe in the sun.
When used as directed, sunscreen is proven to:
Decrease your risk of skin cancers and skin precancers. Regular daily use of SPF 15 sunscreen can reduce your risk of developing squamous cell carcinoma (SCC) by about 40 percent, and lower your melanoma risk by 50 percent.
Help prevent premature skin aging caused by the sun, including wrinkles, sagging and age spots.
WHO: Everyone under the sun
WHAT: Broad spectrum SPF 15 or higher; SPF 30 or higher for a day outdoors
WHEN: Every day; 30 minutes prior to going outdoors. Reapply every two hours
WHERE: All exposed skin
HOW: One ounce (shot glass full) to entire body for each application
WHY: Reduce your risk of skin damage and skin cancer!
Who should use sunscreen?
The short answer is everyone! Men, women and children over 6 months of age should use sunscreen every day. This includes people who tan easily and those who don’t — remember, your skin is damaged by sun exposure over your lifetime, whether or not you burn.
Babies under the age of 6 months are the only exceptions; their skin is highly sensitive. Stay out of the sun; shade structures and sun-protective clothing are the best ways to safeguard infants.
What type of sunscreen should you use?
With so many choices, how do you pick a sunscreen that’s right for you? The Skin Cancer Foundation believes that the best sunscreen is the one you are most likely to use, so long as it provides safe and effective protection, and is broad spectrum with an SPF 15 or higher. Learn about your options to make an informed choice that best suits your needs. The happier you are with your sunscreen, the more consistently you’ll use it.
Sunscreen ingredients
Sunscreen includes active ingredients that help prevent the sun’s UV radiation from reaching your skin. Here’s how the two types of sunscreen work for you:
Physical (mineral) sunscreen ingredients (including the minerals titanium dioxide and zinc oxide) block and scatter the rays before they penetrate your skin.
Chemical sunscreen ingredients (like avobenzone and octisalate) absorb UV rays before they can damage your skin.
Are sunscreens safe?
While physical sunscreens may be less likely to cause skin irritation than chemical sunscreens, both types have been tested as safe and effective. In fact, many sun protection products available today combine both types of ingredients.
All active ingredients in sunscreen are chemically derived. Some people may think of physical sunscreens as more “natural,” or even “organic,” but they’re actually inorganic mineral compounds. The sunscreens many people call “chemical” are actually “UV organic filters.”
What does SPF mean?
SPF stands for Sun Protection Factor. The number tells you how long the sun’s UVB rays would take to redden your skin if you apply the sunscreen exactly as directed compared with the amount of time without sunscreen. So, if you use an SPF 30 product properly, it would take you 30 times longer to burn than if you used no sunscreen.
What level of SPF do I need? If you’re inside most of the day with just short intervals in the sun, you can use a sunscreen or cosmetic product with an SPF of 15 or higher. If you spend a lot of time outdoors, especially when and where the sun is strongest, you need an SPF 30 or higher, water-resistant sunscreen. More about SPF.
No matter the SPF, reapplication every two hours is key. Sunscreen must also be reapplied immediately after swimming or sweating.
Broad-spectrum protection
In the past, most sunscreens only included information on product labels about protection against UVB — the rays that cause sunburn, and not UVA — the rays that cause tanning and premature aging. Now that UVA dangers are well known, broad-spectrum sunscreen provides clear information on product labels about protection against both UVB and UVA.
Choosing a sunscreen: What to look for
Broad spectrum: Protects your skin from both UVA and UVB rays.
When should I apply sunscreen?
Every day! The best practice is to apply 30 minutes before venturing outside to allow the sunscreen to bind to your skin. Reapply every two hours of exposure and immediately after swimming or excessive sweating.
Even when it’s cloudy, up to 80 percent of the sun’s UV radiation reaches the earth. Going unprotected on an overcast day can lead to skin damage.
Where should I apply sunscreen?
Experts recommend applying sunscreen to your entire body before you dress for the day. That way your skin will be protected if your clothing shifts or you remove layers. At the very least, you should use sunscreen on every part of your body that is exposed to the sun, including those easy-to-miss spots: the tops of your ears, back of your neck, your scalp (on the part line), tops of your feet and behind your knees.
How much sunscreen should I use?
To get the full broad-spectrum protection out of your sunscreen, apply one ounce — about a shot glass full — to your entire body. Most people apply less than half of that amount, translating into reduced protection. Learn more.
With reapplication, a family of four should use one four-ounce bottle of sunscreen per person during a long day outdoors.
Why should I use sunscreen?
Sunscreen reduces your overall UV exposure and lowers your risk of skin cancer and sun damage.
Other things to consider
Keep in mind that while crucial, sunscreen alone is not enough. Seek the shade whenever possible, wear sun-safe clothing, a wide-brimmed hat and UV-blocking sunglasses, for a complete sun protection strategy.
To help you select sun-safe products, look for the Skin Cancer Foundation’s Seal of Recommendation and browse our recommended sunscreen products.
For more prevention tips, see Your Daily Sun Protection Guide.
Reviewed by:
Elisabeth G. Richard, MD
Last updated: May 2021
Why You Need It. How it Works for You.
The big picture: Sunscreen is an important part of a complete sun protection strategy. But sunscreen alone isn’t enough to keep you safe in the sun.
When used as directed, sunscreen is proven to:
Decrease your risk of skin cancers and skin precancers. Regular daily use of SPF 15 sunscreen can reduce your risk of developing squamous cell carcinoma (SCC) by about 40 percent, and lower your melanoma risk by 50 percent.
Help prevent premature skin aging caused by the sun, including wrinkles, sagging and age spots.
- Who should use sunscreen?
- What type of sunscreen should I use?
- When should I apply sunscreen?
- Where should I apply sunscreen?
- How much sunscreen should I use?
- Why should I use sunscreen?
WHO: Everyone under the sun
WHAT: Broad spectrum SPF 15 or higher; SPF 30 or higher for a day outdoors
WHEN: Every day; 30 minutes prior to going outdoors. Reapply every two hours
WHERE: All exposed skin
HOW: One ounce (shot glass full) to entire body for each application
WHY: Reduce your risk of skin damage and skin cancer!
Who should use sunscreen?
The short answer is everyone! Men, women and children over 6 months of age should use sunscreen every day. This includes people who tan easily and those who don’t — remember, your skin is damaged by sun exposure over your lifetime, whether or not you burn.
Babies under the age of 6 months are the only exceptions; their skin is highly sensitive. Stay out of the sun; shade structures and sun-protective clothing are the best ways to safeguard infants.
What type of sunscreen should you use?
With so many choices, how do you pick a sunscreen that’s right for you? The Skin Cancer Foundation believes that the best sunscreen is the one you are most likely to use, so long as it provides safe and effective protection, and is broad spectrum with an SPF 15 or higher. Learn about your options to make an informed choice that best suits your needs. The happier you are with your sunscreen, the more consistently you’ll use it.
Sunscreen ingredients
Sunscreen includes active ingredients that help prevent the sun’s UV radiation from reaching your skin. Here’s how the two types of sunscreen work for you:
Physical (mineral) sunscreen ingredients (including the minerals titanium dioxide and zinc oxide) block and scatter the rays before they penetrate your skin.
Chemical sunscreen ingredients (like avobenzone and octisalate) absorb UV rays before they can damage your skin.
Are sunscreens safe?
While physical sunscreens may be less likely to cause skin irritation than chemical sunscreens, both types have been tested as safe and effective. In fact, many sun protection products available today combine both types of ingredients.
All active ingredients in sunscreen are chemically derived. Some people may think of physical sunscreens as more “natural,” or even “organic,” but they’re actually inorganic mineral compounds. The sunscreens many people call “chemical” are actually “UV organic filters.”
What does SPF mean?
SPF stands for Sun Protection Factor. The number tells you how long the sun’s UVB rays would take to redden your skin if you apply the sunscreen exactly as directed compared with the amount of time without sunscreen. So, if you use an SPF 30 product properly, it would take you 30 times longer to burn than if you used no sunscreen.
What level of SPF do I need? If you’re inside most of the day with just short intervals in the sun, you can use a sunscreen or cosmetic product with an SPF of 15 or higher. If you spend a lot of time outdoors, especially when and where the sun is strongest, you need an SPF 30 or higher, water-resistant sunscreen. More about SPF.
No matter the SPF, reapplication every two hours is key. Sunscreen must also be reapplied immediately after swimming or sweating.
Broad-spectrum protection
In the past, most sunscreens only included information on product labels about protection against UVB — the rays that cause sunburn, and not UVA — the rays that cause tanning and premature aging. Now that UVA dangers are well known, broad-spectrum sunscreen provides clear information on product labels about protection against both UVB and UVA.
Choosing a sunscreen: What to look for
Broad spectrum: Protects your skin from both UVA and UVB rays.
When should I apply sunscreen?
Every day! The best practice is to apply 30 minutes before venturing outside to allow the sunscreen to bind to your skin. Reapply every two hours of exposure and immediately after swimming or excessive sweating.
Even when it’s cloudy, up to 80 percent of the sun’s UV radiation reaches the earth. Going unprotected on an overcast day can lead to skin damage.
Where should I apply sunscreen?
Experts recommend applying sunscreen to your entire body before you dress for the day. That way your skin will be protected if your clothing shifts or you remove layers. At the very least, you should use sunscreen on every part of your body that is exposed to the sun, including those easy-to-miss spots: the tops of your ears, back of your neck, your scalp (on the part line), tops of your feet and behind your knees.
How much sunscreen should I use?
To get the full broad-spectrum protection out of your sunscreen, apply one ounce — about a shot glass full — to your entire body. Most people apply less than half of that amount, translating into reduced protection. Learn more.
With reapplication, a family of four should use one four-ounce bottle of sunscreen per person during a long day outdoors.
Why should I use sunscreen?
Sunscreen reduces your overall UV exposure and lowers your risk of skin cancer and sun damage.
Other things to consider
- Your skin cancer risk factors: Your skin type and family history will determine the level of protection needed for you.
- Photosensitivity: No matter your skin type, certain medications and disorders make your skin highly sensitive to the sun, raising your protection requirements.
- Skin conditions: You can choose from sunscreens for dry skin, oily skin, acne-prone skin and sensitive skin.
Keep in mind that while crucial, sunscreen alone is not enough. Seek the shade whenever possible, wear sun-safe clothing, a wide-brimmed hat and UV-blocking sunglasses, for a complete sun protection strategy.
To help you select sun-safe products, look for the Skin Cancer Foundation’s Seal of Recommendation and browse our recommended sunscreen products.
For more prevention tips, see Your Daily Sun Protection Guide.
Reviewed by:
Elisabeth G. Richard, MD
Last updated: May 2021