Start with what you will actually use

Most first aid kits carried on British and Scandinavian hills are either far too heavy or entirely useless. The giant plastic box from the car boot weighs half a kilo, contains a triangular bandage you will never unfold and has nothing in it for the blister that develops two hours into a wet day on Snowdon. A good hill kit weighs 200–300g, lives in a small dry bag at the top of your pack, and does two jobs: it handles the small, common problems that can ruin a walk, and it buys you time when something serious happens.

Build it around your own reality. A day walk in the Peak District in June needs different things from a three-day trek across the Hardangervidda in September. Start with the core below, then adjust for season, terrain and who you are walking with.

Cuts, grazes and the plaster layer

Nobody ever regretted carrying more plasters than they needed. Rock, granite, gorse and sharp sandstone all draw blood, and wet hands make small cuts sting and bleed for longer than you expect.

• Ten to twelve fabric plasters in mixed sizes. Fabric stays on damp skin; the shiny plastic ones slide off within minutes.
• Two sterile gauze swabs, roughly 5×5cm, for cleaning and pressing on a cut that bleeds properly.
• A small roll of 2.5cm paper tape or elastic cohesive tape. This holds gauze in place, secures a dressing, and doubles as blister tape.
• Two or three antiseptic wipes, alcohol-free, so they do not sting.
• Wound closure strips for a clean, deep cut that needs holding together until you reach help.
• One pair of nitrile gloves, folded flat. Thin, light, and essential if you are helping someone else.
• Small scissors or nail clippers, plus a tick removal tool. Ticks are a genuine concern across Scotland, parts of England and much of Scandinavia, and prompt removal reduces the risk of infection.

Blisters: the injury that ends walks early

A blister will stop a fit person far sooner than a twisted ankle. Deal with hotspots the moment you feel them, before the skin lifts.

• Three or four hydrocolloid blister dressings in different sizes. These cushion the area, stay put for days and are the single most valuable item in the kit.
• A small strip of zinc oxide tape for pre-emptive taping of heels and toes.
• A tiny pot of petroleum jelly or anti-chafe balm. Ten grams is plenty for a week.
• A sterile needle if you prefer to drain a tense blister. Clean the skin, pierce at the edge, leave the roof in place.

Pain relief, allergies and your own medication

Keep tablets in their original blister strips with the label visible, and carry only what you need for the trip. Painkillers treat headaches, twisted knees and the aching shoulders that come with a heavy pack.

• Paracetamol and ibuprofen, a small strip of each. Ibuprofen also helps with swelling and inflammation.
• Antihistamine tablets for nettle stings, insect bites and midges. Scottish midges and Scandinavian mosquitoes make this a genuine comfort item as well as a medical one.
• Personal medication, in a quantity that covers twice the length of your trip. Inhalers, adrenaline auto-injectors, insulin, angina spray, epinephrine — whatever keeps you alive. Nothing else in the kit matters as much.
• A written note or a photo on your phone listing your medication, allergies and an emergency contact.

Warmth and shelter when things go wrong

In the UK and Scandinavia, hypothermia is the real danger. Cold, wet and stationary is a lethal combination, and most incidents happen when a walker stops moving. Your first aid kit should include the means to keep someone warm while help arrives.

• A foil emergency blanket or bag, 50–60g. The bag style traps heat far better than a flat sheet and can be used as a rudimentary shelter.
• A whistle attached to the kit or your shoulder strap. Six blasts, pause, repeat.
• A small lighter in a waterproof bag.
• A spare hat and gloves, or at least know that your dry spare layer is the first treatment for a cold, shivering companion.

Packing it light and keeping it useful

Put everything in a small roll-top dry bag or a sturdy resealable pouch, and squeeze the air out. Write an inventory on a card inside, so anyone else can find things quickly. Check the kit at the start of every season: replace anything used, bin tablets that are out of date, and throw away plasters that have gone curly at the edges. If you usually walk with a partner, split the load — one carries dressings, the other carries medication and the shelter.

Finally, know your kit before you need it. Open it at home, practise taping a heel, and check that you can work the tick tool one-handed. A lightweight kit you understand is worth ten times a heavy one you have never unpacked.