Ontario is home to thousands of kilometres of hiking trails, beautiful provincial parks, and countless camping destinations. Whether you're heading into the backcountry for a multi-day adventure or spending a weekend at your favourite campground, the best trips begin with preparation.

Most outdoor emergencies aren't caused by dramatic accidents; they're caused by preventable situations like dehydration, falls, burns, insect bites, or getting lost.

At KMW Outreach, we believe that injuries are predictable and preventable. With a little planning and the right knowledge, you can reduce your risk and enjoy the outdoors with confidence.

Why Preparation Matters

When you're hiking or camping, help may not be just around the corner. Cell service can be unreliable, emergency responders may take longer to reach you, and even a minor injury can become serious if you're unprepared.

Taking time to plan can help prevent emergencies before they happen.

Download our free PDF "Before You Go" Checklist to ensure you are completely prepared for you outdoor adventure!

Plan Before You Go

One of the most effective ways to prevent injuries while camping or hiking is to plan ahead. Taking just a few minutes to prepare before you leave can help you avoid common outdoor emergencies and make it easier for rescuers to locate you if something goes wrong.

Before heading out, make sure you:

• Research your trail or campground: Read recent trail reports, understand the route, identify water crossings, and be aware of any closures, construction, or wildlife advisories.
• Check the weather forecast: Conditions can change quickly, especially in Ontario. Be prepared for heat, thunderstorms, heavy rain, or sudden drops in temperature, and adjust your plans if severe weather is expected.
• Know the terrain and difficulty level: Choose a trail that matches the experience and fitness level of everyone in your group. Challenging terrain, steep inclines, and long distances can increase the risk of falls, exhaustion, and dehydration.
• Estimate how long your trip will take: Allow extra time for breaks, meals, photos, and unexpected delays. Always aim to finish your hike well before sunset unless you're properly equipped for overnight travel.
• Tell someone where you're going: Share your planned route, campground location, expected return time, and who to contact if they don't hear from you. This simple step can significantly reduce search time if an emergency occurs.
• Download maps for offline use: Cell service is unreliable in many parks and backcountry areas. Download trail maps to your phone before leaving or carry a printed map and compass as a backup.

If you're travelling with children or a larger group, take a few extra minutes to review your plan together. Decide on meeting points if someone becomes separated, identify who is carrying emergency supplies, and make sure everyone knows basic safety rules before setting out.

Pack the Essentials

Every hiking or camping trip should include basic emergency supplies. A well-stocked backpack can make all the difference if something unexpected happens.

Consider packing:

• A first aid kit
• Plenty of water
• High-energy snacks
• Flashlight or headlamp with extra batteries
• Fully charged phone and portable power bank
• Map and compass or GPS device
• Multi-tool or pocket knife
• Emergency blanket
• Whistle
• Sunscreen
• Insect repellent
• Extra clothing or rain gear

If you're heading into remote areas, carry additional emergency supplies appropriate for the length and location of your trip.

Stay Hydrated

Dehydration is one of the most common (and most preventable) causes of illness during camping and hiking trips. Spending hours in the sun, carrying a heavy backpack, climbing steep terrain, or simply being active outdoors causes your body to lose fluids through sweat.

If those fluids aren't replaced, dehydration can quickly affect your energy, judgment, and physical performance, increasing your risk of accidents and heat-related illnesses.

One of the biggest mistakes hikers make is waiting until they feel thirsty to drink water. Thirst is actually an early sign that your body is already becoming dehydrated. Instead, sip water regularly throughout your hike, even if you don't feel thirsty.

Watch for early signs of dehydration, including:

• Thirst
• Headache
• Fatigue or unusual tiredness
• Dizziness or lightheadedness
• Dry mouth or lips
• Dark yellow urine
• Muscle cramps
• Difficulty concentrating

Ignoring these warning signs can lead to more serious conditions such as heat exhaustion or heat stroke, both of which require immediate attention.

To stay properly hydrated:

• Start drinking water before your hike begins
• Carry more water than you think you'll need, especially during hot weather
• Take regular water breaks, even on shorter hikes
• Refill your water whenever safe drinking water is available, or bring a reliable water filtration or purification system for backcountry trips
• Eat water-rich fruits like oranges, apples, grapes, or watermelon if you're camping

Proper hydration isn't just about comfort; it's an essential part of injury prevention. Staying hydrated helps maintain your energy, balance, coordination, and decision-making abilities, allowing you to enjoy your outdoor adventure safely from start to finish.

Be Aware of Heat Illness

Warm summer weather makes for great hiking and camping conditions, but it also increases the risk of heat-related illnesses. High temperatures, humidity, direct sunlight, and physical activity can all make it difficult for your body to cool itself. Without enough water, rest, and shade, heat exhaustion can develop quickly and may progress to the life-threatening condition of heat stroke if left untreated.

The risk is even greater when you're carrying a heavy backpack, hiking during the hottest part of the day, or travelling in areas with little shade. Young children, older adults, and people with certain medical conditions may also be more susceptible to heat illness.

If you or someone in your group begins experiencing these symptoms, don't ignore them. Stop hiking immediately, move to a cool or shaded area, loosen or remove excess clothing, sip cool water if the person is fully alert, and allow plenty of time to rest. Acting early can often prevent heat exhaustion from becoming more serious.

To learn more about preventing heat illness and what to do, read our blog here. 

Prevent Slips, Trips, and Falls

Falls are among the leading causes of hiking injuries, ranging from minor scrapes and sprains to fractures and head injuries. Uneven terrain, slippery surfaces, loose gravel, and fatigue can all increase your risk, especially as the day goes on.

Fortunately, many falls can be prevented by slowing down, staying alert, and using the right equipment.

To reduce your risk:

• Wear sturdy hiking footwear with good traction: Choose hiking boots or trail shoes that provide ankle support and grip on a variety of surfaces. Avoid worn-out footwear or shoes with smooth soles, as they can easily slip on rocks, mud, or wet leaves.
• Stay on marked trails: Leaving the trail may seem like a shortcut, but it can expose you to unstable ground, hidden holes, steep drop-offs, and sensitive natural areas. Marked trails are designed to be the safest route through the landscape.
• Watch your footing: Pay attention to loose rocks, exposed tree roots, mud, wet wooden bridges, and uneven terrain. Taking your eyes off the trail, even for a moment to check your phone or admire the scenery, can lead to a preventable fall.
• Use hiking poles on uneven terrain: Trekking poles improve balance, reduce strain on your knees, and provide extra stability when crossing streams, climbing hills, or descending steep sections of trail.
• Take your time on steep or technical sections: There's no prize for finishing first. Slow, deliberate steps help you maintain balance and reduce the chance of slipping.

If you're hiking with children, remind them not to run on the trail or climb on slippery rocks and fallen logs. Keep young hikers within sight, especially near cliffs, water, or steep slopes, where a simple stumble can have serious consequences.

Remember, one of the most common causes of hiking injuries is simply rushing!

Whether you're trying to reach a viewpoint before sunset or make it back to the parking lot before dark, moving too quickly often leads to poor footing and preventable accidents. Give yourself plenty of time, enjoy the journey, and remember that arriving safely is always more important than arriving quickly.

Dress for the Conditions

One of the easiest ways to stay safe outdoors is to dress for the environment you're hiking or camping in. Ontario's weather can be unpredictable, with warm sunshine quickly giving way to cool temperatures, rain, or strong winds.

The key to Ontario's ever-changing weather is to dress in layers. Wearing multiple lightweight layers allows you to adjust your clothing throughout the day as temperatures change or your activity level increases. 

Being properly dressed helps you stay comfortable while reducing your risk of heat-related illnesses, sunburn, and even hypothermia.

For a safe and comfortable outdoor adventure, wear:

• Moisture-wicking clothing to help regulate body temperature and keep you dry
• A wide-brimmed hat or cap to protect your face and neck from the sun
• Sunglasses with UV protection to shield your eyes from harmful ultraviolet rays and reduce glare
• Sturdy hiking footwear that provides good traction and ankle support for uneven terrain
• A waterproof jacket or rain gear if rain is in the forecast or weather conditions are uncertain

Don't forget to pack an extra layer of clothing, even on warm summer days. Temperatures often drop significantly in the evening, especially near lakes, rivers, and higher elevations. Having a lightweight fleece or insulated jacket can help keep you warm around the campsite or if your hike takes longer than expected.

Protect Yourself from the Sun

Spending time outdoors is one of the best parts of camping and hiking. Still, too much sun exposure can quickly turn an enjoyable adventure into an uncomfortable, or even dangerous, experience.

It's important to remember that you don't need bright sunshine to be at risk. Up to 80% of the sun's ultraviolet (UV) rays can penetrate through clouds, meaning you can still experience sunburn on overcast days.

UV exposure also increases at higher elevations and is reflected off water, sand, and light-coloured rock, making lakeshores and open trails especially risky.

To protect yourself from the sun:

• Apply a broad-spectrum sunscreen with SPF 30 or higher to all exposed skin at least 15–30 minutes before heading outdoors
• Reapply sunscreen every two hours, or more frequently if you're sweating heavily, swimming, or drying off with a towel
• Wear a wide-brimmed hat to protect your face, ears, and the back of your neck from direct sunlight
• Choose lightweight, long-sleeved shirts and pants with built-in UV protection when possible to reduce exposed skin while staying cool
• Wear sunglasses that block 100% of UVA and UVB rays to protect your eyes from sun damage and reduce glare on trails and waterways
• Seek shade whenever possible, especially between 11 a.m. and 3 p.m., when UV rays are typically at their strongest

Sun protection isn't just about avoiding a painful sunburn. Too much sun exposure can contribute to dehydration, heat exhaustion, and heat stroke, all of which can impair your judgment, reduce your energy, and increase your risk of falls or other outdoor injuries.

Campfire Safety

For many campers, gathering around a campfire is one of the highlights of the outdoor experience. Whether you're cooking dinner, roasting marshmallows, or enjoying time with family and friends, campfires create lasting memories.

However, they also present serious risks if not handled responsibly. Burns, wildfire ignitions, and smoke-related injuries can all result from unsafe campfire practices.

Practice these campfire safety habits:

• Use designated fire pits whenever available. These areas are designed to help contain fires and reduce the risk of them spreading
• Keep fires small and manageable. A small fire provides plenty of warmth and is much easier to control than a large one.
• Never leave a campfire unattended. Even a brief absence can allow sparks or embers to ignite nearby grass, leaves, or branches.
• Keep children and pets a safe distance away. Establish a "fire safety zone" around the fire where no running or playing is allowed, and always supervise children closely.
• Avoid burning garbage, plastics, or aerosol containers. These materials can release harmful chemicals, create flying embers, or even explode when heated.
• Keep chairs, tents, firewood, and other camping equipment well away from the fire to reduce the risk of accidental ignition.
• Never use gasoline or other flammable liquids to start or revive a fire. Use approved fire starters or kindling instead.

It's also a good idea to keep a bucket of water, a shovel, or a fire extinguisher nearby whenever a campfire is burning. If a spark escapes or the fire begins to spread, acting quickly can prevent a small incident from becoming a major emergency.

By following a few simple safety practices, you can enjoy the warmth and tradition of a campfire while helping protect yourself, your fellow campers, and Ontario's beautiful natural spaces.