In these hottest days of summer, it’s a good time to think about that most essential element: water. On nearly every hike I take, I notice people short on water, adults and children alike. Not only do people bring inadequate water for themselves, but also for their kids. Being thirsty is miserable; kids will remember that experience the next time their parents want to go hiking and they’ll balk. Aside from that, it’s dangerous.

Losing two quarts of body fluid without replacing it can reduce the body’s efficiency by 25 percent. Symptoms of dehydration are: dizziness, fatigue, a slowing pace, headache, fever, emotional upheaval, slurred speech, confusion, and sleepiness. A loss of 25 percent of the body’s fluid can be fatal, so taking enough water is not a joke.

On a hot day, the average person can lose up to two or three quarts of water per day; increased activity and higher temperatures can increase that amount. Being smaller, children lose less and require less water; however, that doesn’t mean a 12-ounce bottle of water will cut it.

So how much is enough? First of all, it depends on how long you’re hiking. I usually take two or three quarts for any hike longer than an hour. Yes, that means I usually have extra water, which is the point; I’d rather have extra that I can use to water my plants when I get home rather than run out and be thirsty on the trail. My daughter has a hydration pack that holds 64 ounces of water, or two quarts. We can always pack an extra bottle in our pack if we need to, or clip one to our belt loops, too. We don’t do this for an afternoon hike, but if I were taking a long hike through the Black Elk Wilderness, I would.

Finally, it’s important to be well-hydrated before you leave on your hike. This will ensure that the water you take lasts through the hike. This is especially important for children who may quickly feel thirsty when they begin strenuous activity. Making the outdoors fun means having the necessities of food and water available so everyone has a good, safe experience.

As soon as it really warms up, everyone dashes outside and what was intended to be five minutes turns into five hours. Sunburns, scratches and blisters abound, maybe even a bug bite or two. This is the time of year to take a quick inventory of your first-aid supplies so you have things on hand when needed (not if, when).

First on the list, Band-Aids for those guaranteed spring blisters. Whether from breaking in a new pair of hiking boots (and never hike too far the first couple times you wear them) or wielding the rake like a samurai, blisters are the unwelcome heralds of spring. Also, there are some specialty bandages for blisters now that are helpful, especially for your feet. However, get some Band-Aids for all those other garden-variety cuts and scrapes.

If you need a Band-Aid, you probably need some anti-bacterial ointment, too, so be sure to have plenty on hand. If you’re rolling up the tube in order to squeeze out a few more drops, it’s time for a new tube.

Sunscreen, sunscreen, sunscreen, at least SPF 30 and preferably sweat-resistant. A spray is helpful for reaching tricky spots like between your shoulder blades.

And when you forget the sunscreen, aloe vera gel. We have a big bottle to keep in the house and a small bottle for travel. Yes, we do overlook our sunscreen from time-to-time.

Don’t forget to protect your lips; grab some lip balm with sunscreen for extra protection from sun and wind.

Hydro-cortisone cream or calamine lotion is useful for bug bites, stings and rashes from some unidentified plant you picked up while raking. When I lived in Newell, I always ended up with some short-term rash after I raked in the spring. I never figured out exactly what plant bothered me, but it was every spring.

Sometimes we’re not near the house when we need to perform a little first-aid; for these times it’s helpful to have an alcohol or anti-bacterial wipe to clean the affected area. Keeping a cut clean is the most important thing you can do to prevent infection.

For those of you who tend to go a little overboard those first few days it’s sunny and warm, grab a little something for pain relief. Whether ibuprofen or acetaminophen, it will come in handy for the days when you raked too long or biked too far for comfort.

Once you’ve compiled your first-aid necessities, keep them handy. I have a basket of items in the linen closet, plus a couple of first-aid kits, one of which stays in my backpack. I always take a kit when traveling because the last thing you want to do on vacation is look for a drugstore when all you need is a Band-Aid or an aspirin. Lastly, don’t forget a kiss always makes everything feel better.