No matter if you're tackling a multi-day tramp, a leisurely hike, or a coastal walk, a little planning goes a long way. Check the weather forecast before you head out - and be prepared for it to change! New Zealand weather is notoriously unpredictable. Let someone know your plans, including your route and expected return time. Pack a well-stocked first-aid kit, a map and compass (and know how to use them!), and plenty of food and water.

The New Zealand sun is fierce, with a high UV index even on cloudy days. Sunburn can happen quickly and is a major risk factor for skin cancer. Here’s how to protect yourself:

• Sunscreen: Apply a broad-spectrum sunscreen with an SPF of 30 or higher liberally and reapply every two hours, or more often if swimming or sweating.
• Protective Clothing: Wear a hat, sunglasses, and long-sleeved shirts and pants whenever possible.
• Seek Shade: Take breaks in the shade, especially during the hottest part of the day.

Dehydration can sneak up on you quickly, leading to fatigue, headaches, and even more serious health problems. Carry plenty of water and drink regularly, even if you don't feel thirsty. Electrolyte drinks can be helpful, especially during strenuous activity.

As mentioned, New Zealand weather can change rapidly. Be aware of the signs of approaching storms and be prepared to seek shelter. Hypothermia is a real risk, even in summer, so pack layers of clothing that you can add or remove as needed. If you're heading into the mountains, be aware of the risk of snow and ice, even in warmer months.

Here are a few common outdoor injuries and how to handle them:

• Blisters: Cover blisters with a plaster or moleskin to prevent them from getting worse.
• Sprains and Strains: Rest, ice, compress, and elevate the injured area (R.I.C.E.).
• Insect Bites: Apply an antiseptic cream to insect bites and monitor for signs of infection. Be aware of sandflies and mosquitos - repellent is your friend!
• Minor Cuts and Scrapes: Clean the wound thoroughly with soap and water and apply a bandage.

While most minor injuries can be treated with first aid, it’s important to seek medical attention if you experience any of the following:

• Severe pain
• Excessive bleeding
• Signs of infection (redness, swelling, pus)
• Difficulty breathing
• Loss of consciousness

With a little preparation and awareness, you can enjoy all that New Zealand's great outdoors has to offer while staying safe and healthy. Get out there and explore – responsibly!