Building a Hiking Foot Care Kit: What Goes In, What Stays Home

Everything on this rock earns its weight. The boots are just visiting.

Why Sports Hydrogel for Hikers Is the One Bottle in the Kit

Most of a foot care kit is padding and spares. This is the part that does the soothing.

• A protective barrier where boots rub. A thin layer on heels, toes and strap points dries into a breathable film that cuts friction before it starts.
• Soothes hot spots, blisters and chafe. It cools on contact and soothes skin worn down by boots, packs and straps.
• One bottle, several jobs. Feet, hip belt, shoulder straps, wind-chapped skin at camp, and itchy bug bites as a bonus.
• Tiny but mighty. A 30 mL airless pump that fits in a hip-belt pocket.
• Clear and non-greasy. It dries in about 30 seconds and won't gum up socks or boots.
• Five clean ingredients. Vegan and water-based, with a minuscule amount of peppermint oil for a light peppermint scent.
• Made by a pharmacist. Formulated by Dr. Frank J. Nice, RPh, DPA, CPHP, and made in an FDA-registered facility in the USA. Doctor recommended.

One verified buyer put it simply: "Good anti-chafing product. I applied it after a swim and before a hike."

See Sports Hydrogel for Hikers →

Mile Four, Left Heel

The trail is perfect. The maples have gone orange, the air finally has some bite to it, and the climb you dreaded turned out fine. Then, somewhere around mile four, your left heel starts sending messages. Not pain yet. Just warm.

That warm spot is a hot spot, and it is the whole reason a foot care kit exists. Blisters often start with friction, rubbing or pressure on one spot, and MedlinePlus gives the classic example: shoes that don't fit quite right and keep rubbing part of your foot. Catch the spot while it's only warm and you have options. Ignore it and the trail makes the decision for you.

The trouble is that most of us pack for the wrong problem. The kit is either a gallon bag of everything or one sad bandage that has ridden in the lid pocket since the spring before last. Neither one helps much at mile four.

What Goes in a Hiking Foot Care Kit

Here's the short list. Everything on it has a job, and most of it comes straight from dermatologists, a podiatrist and the park service.

1. A spare pair of socks

The National Park Service suggests thick wool or synthetic socks that wick moisture for longer hikes, and reminds hikers not to forget an extra pair. Cleveland Clinic podiatrist Dr. Georgeanne Botek gives the same advice for everyday life: stash another pair in case you get sweaty and need a quick change. Wet socks rub. A dry pair at lunch is the cheapest foot care there is.

2. Moleskin or soft pads

Park rangers list moleskin for blisters as a first aid kit extra, and the American Academy of Dermatology (AAD) suggests adhesive moleskin or other soft bandages for problem areas such as the feet, applied securely. Pre-cut pads save fiddling on a cold rock.

3. A few bandages, a little tape and small scissors

For a blister that has already formed, the AAD recommends covering it loosely with a bandage, bringing in the sides so the middle sits a little raised. For pressure spots like the bottom of the foot, it suggests padding cut into a donut shape with the blister in the hole. That's what the scissors are for. A short roll of tape helps padding stay where you put it.

4. One bottle of Sports Hydrogel for Hikers

This is the soothing part. At the trailhead, a pearl-sized amount spread thin on heels, toes, hips and shoulders dries clear in about 30 seconds into a thin, breathable barrier. On the trail, it cools and soothes hot spots, blisters and chafe. At camp, it goes on wind-chapped skin and itchy bug bites. One small bottle instead of three tubes. Here's the bottle.

5. A little foot powder, if your feet run sweaty

Dr. Botek notes that sweaty feet are more prone to blisters, and suggests a drying agent such as talc-free foot powder before any activity that makes you sweat. A small travel container is plenty.

All of it fits in a sandwich-size zip bag that lives in the top pocket of the pack. Dry kit, dry socks, happy feet.

What Stays Home

A foot care kit gets better when you take things out. These don't earn a spot.

• Cotton socks. The AAD says to avoid cotton, because it soaks up sweat and moisture, which can lead to friction and chafing.
• Boots you haven't broken in. The park service recommends good, comfortable, broken-in hiking boots, and Dr. Botek's advice is to break shoes in slowly, indoors in short spurts, before you wear them for long stretches. The trail is not the place to find out.
• Anything for popping blisters. The AAD advises against popping or draining a blister, and Cleveland Clinic's podiatrist puts it plainly: as long as it's not painful, the general rule is not to pop it. Leave the needle at home.
• The heavy, greasy stuff. Thick balms stay slick in your socks and hold on to trail dust. A clear, non-greasy gel that dries in about 30 seconds doesn't.
• Duplicates. A chafe stick, a separate bite stick and a lotion for chapped hands all add weight. One bottle of Sports Hydrogel for Hikers covers friction, weather chap and cooling the skin after a bite.

How to Use the Kit on the Trail

At the trailhead

Lace up so your boots fit snug: the AAD's rule is that shoes shouldn't be too tight or too loose. Put on dry socks. Then one pump of gel, spread thin on your heels, toes and anywhere the pack rides. Give it about 30 seconds to dry before the socks go back on.

At the first warm spot

Stop. The AAD says to stop your activity right away if you feel pain or discomfort or your skin turns red. Sock off, look, dry the skin. Another thin layer of gel on the hot spot, a pad or moleskin over it, and fresh socks if yours are damp. Five minutes now saves the next five miles.

If a blister shows up anyway

Leave it closed. Cover it loosely, pad around it, and, in MedlinePlus's words, make sure that there is no more rubbing or friction on the blister. The gel is for intact skin only: around a blister and over one that is still closed, never on skin that is open.

At camp

Boots off, socks off, feet dry. A thin layer of gel cools tired feet, soothes chafe from the hip belt and calms itchy bug bites. Then the dry pair of socks from the kit goes on, and tomorrow starts with happier feet.

Want more for the trail? Read our guide to keeping feet comfortable on long hikes, a few thoughts on the small things that pull your focus off the trail, and how to get your muscles and joints ready before you go.

When to See a Doctor

Most trail foot trouble is the ordinary kind. Call your doctor or healthcare provider if:

• The blister looks infected: it's draining pus, or the skin around it is red, swollen, warm or very painful.
• You notice yellow or greenish discharge, or red streaks around the blister.
• You have a fever.
• You have several blisters, especially if you can't figure out what's causing them.
• You have a health condition that affects circulation in your feet.
• Anything is open, isn't improving, or keeps getting worse.

Hiking Foot Care Kit FAQ

Is it good for hiking and backpacking?

Yes. It cuts friction from boots, packs and straps, and cools and soothes hot spots, blisters, chafe and weather-chapped skin at camp. It's a first-aid kit essential in a pack-friendly 30 mL pump.

Can I use it on bug bites on the trail?

Yes. It cools the skin after a bite, and it soothes itchy bug bites. The box says so too: "Soothes Blisters, Chap, Chafe, & Bug Bites."

How do I apply the gel?

Dispense a small amount (about the size of a pearl, or a grain of rice for small areas) onto your finger and apply a thin layer. It dries clear in about 30 seconds. If it dries white, you used too much: rinse with warm water, dry the area and reapply a smaller amount.

Is it water- or sweat-resistant? How long does it last?

We haven't tested how long it lasts in water or sweat. Apply a thin layer before you start and reapply as needed.

Is it a liquid bandage?

It works like a liquid bandage: it goes on as a gel and dries into a thin, clear, flexible film that bends with your skin. It's not a bandage, and it isn't made to seal skin shut. Reapply as needed.

How often can I use it?

As often as you need, every day. A little goes a long way: a thin layer is all it takes.

Pack Light, Walk Happy

A foot care kit isn't about carrying more. It's about carrying the right few things and using them early: spare socks, padding, a few bandages, small scissors and one small bottle. If you're putting the kit together for the hiker in your life, that small bottle is the part they never buy for themselves.

Whether you're chasing a fall summit or just taking the long way home, reach for Dr. Nice's.

Shop Sports Hydrogel for Hikers →

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Dr. Nice's products are cosmetics for external use on intact skin. They are not intended to diagnose, treat, cure or prevent any disease. These statements have not been evaluated by the Food and Drug Administration. For an open wound, an ulcer, an infection, or a condition that isn't improving, see your healthcare provider.

Sources

• American Academy of Dermatology, "How to prevent and treat blisters": aad.org
• MedlinePlus, National Library of Medicine, "Blisters": medlineplus.gov
• Cleveland Clinic Health Essentials, with Georgeanne Botek, DPM, "5 Ways To Avoid Blisters (and the Best Way To Treat Them)": health.clevelandclinic.org
• Cleveland Clinic Health Essentials, with Shilpi Khetarpal, MD, "Should You Pop a Blister?": health.clevelandclinic.org
• National Park Service, "Hike Smart": nps.gov
• National Park Service, Guadalupe Mountains National Park, "Day Hike Preparation": nps.gov