hiking shoes

  • Best Kids Hiking Shoes

    Hiking is one of the most accessible and fun outdoor adventures for kids and families. You usually don’t need to go far to go for a hike, making it a great quick and easy activity for most families to do with little prep work or planning. But, gear-wise, what do you need to go hiking? Does your child need special hiking shoes or hiking boots? And if so, what are the best hiking shoes for kids? Today, Sara Lesire, Midwest adventure mom of two, is here to help you navigate the options of the best kids hiking shoes. With some help from Run Wild My Child team members and other outdoor adventure families, we also have first-hand reviews of many of the top brands and styles, plus our top picks.  

    *This post contains affiliate links.

    the best hiking shoes for kids

    Best hiking shoes for kids

    Hiking is one of the most popular outdoor activities for families. There is little overhead cost or prep required, and it can be easily done close to home. When a family is just getting started hiking, a standard pair of children’s athletic shoes can do a decent job of keeping little toes safe and comfortable. However, if hiking becomes a common family activity, it can become well worth it to invest in a solid pair of hiking shoes or boots.

    Hiking shoes can provide added comfort, stability, durability, and protection on the trail for both little kids and big kids. But there are so many options and brands to choose from. If you aren’t sure where to start or which brands are worth the price, this post is for you! 

    Why hiking shoes are important

    My kids have been hiking since they could walk. They have hiked in sandals, rain boots, tennis shoes, Crocs, jellies, and sparkly princess shoes (not recommended!). When they were young, they outgrew shoes quickly and spent very little time actually hiking on their own two legs (versus riding in a hiking backpack). However, as they grew and wanted to spend more time on the ground or splashing through creeks, it became more important to invest in a solid pair of hiking shoes for kids (or hiking boots) that would provide added safety and comfort. 

    best kids hiking shoes

    Types & styles of kids’ hiking shoes

    There are several different styles of kids’ hiking shoes available, depending on what type of terrain your family will be hiking and which style feels most comfortable for your kids. In their most basic form, hiking shoes for kids can be categorized into three types: (1) hiking sandals, (2) trail runners, and (3) hiking boots. Let’s go over each style of hiking shoe and when/where it’s best to have each type. 

    1. Kids’ hiking sandals

    Are you planning short hikes, sandy trails, or trails with lots of water crossings? If so, you might consider hiking trail sandals.  Hiking sandals provide more durability and stability than normal sandals or water shoes. Most dedicated hiking sandals are designed to be well-ventilated and quick to dry. They can also keep feet cooler during hot weather. However, they do leave feet more exposed and may not be the best option for long, rugged, or overgrown terrain. 

    best kids hiking sandals

    Photo credit: @ExploreSTLparks

    2. Kids’ trail runners

    For many kids, trail runners may be a good all-around option for hiking shoes. Designed to fit more like traditional athletic shoes, these low-cut styles can fit more comfortably and are similar to shoes they are used to wearing. You can also save money by using this style of shoes for everyday play, as well as hitting the trails.

    A downside of trail runners is that they offer less ankle support and may not have as much grip for rugged terrain. While some trail runners are waterproof, your child may step in water that is deep enough to go right over the top (speaking from experience!) and they take longer to dry out. 

    best kids trail runners

    3. Kids’ hiking boots

    If your family is planning to hike long trails, climb mountains, or hike in the snow, then hiking boots may be a good investment. The higher cut of kids hiking boots offers better ankle support and more protection from rocks, brush, and snakes. Older kids who may carry a backpack with gear may benefit from hiking boots as they are putting more pressure on their feet. Many hiking boots are also waterproof.

    The downsides to hiking boots are that they make take more time for kids to get accustomed to, can be too bulky and heavy for little feet, and can be hot when hiking during the summer months. 

    best kids hiking boots

    Features of kids’ hiking shoes

    Kids’ hiking shoes or hiking boots offer several advantages over other styles of shoes for outdoor adventures. You may come across several different terms and wonder which features are the best options for your family based on the types of trails you will be tackling. Here’s a quick overview of the features you may want to look for in a kids’ hiking shoe, based on your location, terrain, and needs. 

    Comfort

    Comfort is the most important feature of any type of boy or girl hiking shoe. Shoes that are not comfortable or don’t fit properly can lead to blisters, sore feet, and more whines per mile. While there can be some breaking in time for new shoes, hiking shoes or boots should still feel comfortable right out of the box. Adding a comfy pair of wool-blend hiking socks can provide added comfort and breathability while keeping children’s feet, heels and little toes blister-free. 

    Style of lacing

    Can your child tie their own laces easily and quickly? While laces offer more options for customizing the fit and can be replaced if they break, they can also be hard for little hands. Untied laces can be a safety hazard as well, causing kids to trip. Many styles of kids’ trail runners and hiking sandals use velcro or bungee laces that are much easier for kids to put on themselves. (And kids can take foreeeever to put on shoes!)

    Durability

    Another important thing you’ll want to consider is durability. You want your shoe investment to last. Cheaper options may not be as durable, but you can afford to replace them more often if your child’s feet are growing quickly. More expensive brands offer more durability, which is important if your family hikes often or for older kids whose foot growth has slowed down. Longer-lasting, more durable shoes will also be in better condition to pass down to another child, if you have more than one kid. 

    Reinforced toes

    Whichever style of hiking shoe you settle on, reinforced toes or bumpers are so important. Not only do they offer extra protection from stubbed toes, but think about how often your kids like to drag their toes along the ground or stick them into every rock or puddle. Reinforced toes will prolong the life of the shoe. 

    Photo credit: @sara_mccarty

    Traction

    Traction is very important for hiking safely. especially if you hike in wet, snowy, or rugged conditions. Traction is also handy to avoid falls when kids find a fun pile of rocks to climb or are out on muddy hikes. Rubber soles are helpful when you’re traversing wet or rocky terrain. You can test the traction by having your kids try to slide or rub the sole of the shoes across the floor when trying them on. The flexibility of the sole of the shoe can make a big difference in how much traction you’ll get when hiking. Knobby soles also help with traction. 

    Support

    Support is another important hiking shoe feature. Look for hiking shoes or boots that offer good support for the sole, arch, and toes. If you have a kid that rolls their ankle or is hiking long trails, the added ankle support of hiking boots versus trail runners may be a good option. Longer hikes may require additional support. 

    Waterproofing

    There are pros and cons to waterproof shoes. If you are hiking in cooler or snowy conditions, waterproofing becomes important.  Or if you have a child that can’t stand wet feet. However, waterproof shoes do take longer to dry and water can still enter the shoe if is submerged long enough or deep enough. As waterproof shoes are more sealed, they can trap odors and make for warmer feet in summer. With how often my kids’ feet end up in the water, we tend to go with waterproof shoes!

    best kids waterproof hiking shoes

    How to shop for kids’ hiking shoes

    There are several factors that can go into deciding which style or brand of hiking shoe will be the best fit for your child. Here are some important factors that you’ll need to consider when shopping for kids’ hiking shoes. 

    Consider the seasons and weather

    Will your hikes be more in the summer months when your child may wish for a lighter and more breathable pair of shoes? Or will your hikes be in a colder climate or in the snow where waterproofing, insulated linings, and a higher cut would be important? Does your climate have a lot of rain where a waterproof shoe is a necessity?

    Consider the terrain you’ll be hiking

    Are your hikes mostly on paved paths or well-groomed trails? A child’s regular athletic shoes may be sufficient, or a pair of trail runners could be a good option. If your hikes are longer, on rugged terrain, or involve water, then it may be time to look for a good pair of comfortable hiking shoes or boots for safer and happier hikes. Certain brands of hiking shoes also offer extra grip for slick and rough terrain to avoid slips or falls. 

    Let kids try hiking shoes on in person

    Always give kids hiking shoes or boots a thorough test for fit. Bring along the socks they will be wearing to the store as the thickness of the sock can make a big difference in fit. Have your child walk around the store and lean forward and back to check for enough room at the toe while making sure their heel doesn’t rub or pop out. Some outdoor stores even have mini rock walls kids could climb (or stairs) to check comfort and grip. 

    Hiking shoe break-in period

    While new hiking shoes and new hiking boots should feel pretty comfy out of the box, take the time to walk some easy and short trails to help break the shoes in better to avoid sore feet or blisters on a long hike. Some brands and outdoor stores even have generous return policies or guarantees if you decide the fit isn’t right after a short stroll on the trail and want to return items within a certain number of days of the original purchase. Comfortable shoes make for happy kids. 

    best kids hiking shoes

    How to save money on kids’ hiking shoes

    Kids hiking shoes can be an investment and can cost more than other styles of shoes. However, there are some ways to help stretch your outdoor shopping dollars.

    Select the size for longer wear

    You always want to buy shoes that fit well, but are on the generous side to allow for some room for growth. If the weather permits, you can always start with thicker socks and transition down to slightly thinner socks as the child’s foot grows. Just make sure the shoe or boot is not too loose to avoid blisters. 

    Plan for hand me downs

    Kids will most likely outgrow a hiking shoe before they wear it out. If you have multiple kids, try to shop for a hiking shoe in a color and style that will work for multiple kids to help with the cost. 

    Shop end of season

    If you aren’t in a hurry or want to buy ahead, try waiting for end-of-season sales. I always buy winter boots in February when stores start to put them on clearance. Hiking sandals may be on sale towards the end of summer. The tricky part can be trying to decide which size growing feet will be in the following year. 

    Shop used

    Again, kids will usually outgrow a pair of good hiking shoes before they wear them out. So, shopping second-hand is a great option. I have been fortunate to find name-brand and barely used hiking shoes and sandals at consignment sales, yard sales, thrift shops, online marketplaces, and local yard sales in really good condition. You might be able to find local stores or swap sites that offer gently used kids’ shoes or boots. When buying used, check the shoes over carefully for signs of wear, broken laces, or other issues. 

    best kids hiking shoes

    Best brands of kids hiking sandals

    Best all-around kids hiking sandals: Keen

    Keen hiking sandals are a very popular hiking option with outdoor adventure families and get high marks from our team of moms. The company has its own line called Keen Kids, which offers numerous colors, patterns, and styles of hiking sandals for kids from toddler through big kids sizes.

    Pros: Keen Newport and Seacamp sandals are easy even for little hands to get on and off. One great feature is that the sandals are machine washable for easy cleaning after a muddy trail. Keens have a reinforced toe for durability plus a closed toe to help keep out rocks. The Seacamp sandals offer more flexibility while the Newport line has a thicker sole for added protection. 

    Jen from Wandering Vaethfully states that Keen sandals are top-notch for summer and her family has owned several styles over the years. Her family loves how they grip well and appreciate the freedom the kids’ sandals give for water crossings. No more worrying about sloshing in trapped water in a closed shoe. As a bonus, the shoes are very quick to dry when wet to provide an easy transition between water and dry land. 

    Stephanie from Explore STL Parks also loves Keen Newport sandals for how durable, supportive, and versatile they are. Her family loves how sturdy the hiking sandals are with movement, especially side to side. Keens provide a good grip and traction for her kids when they climb boulders on hikes.

    Cons: While the Keens are great for spring and summer hiking, they do lack ankle support for tougher terrain. The price can also be a barrier to some families. 

    best kids hiking sandals

    Photo credit: @wanderingvaethfully

    Best value kids hiking sandals: HOBIBEAR

    If you need a more budget-friendly option, HOBIBEAR costs about half that of bigger brands while still receiving over 7,000 high ratings on Amazon.

    Pros: They offer sizes from toddler through big kid and a range of colors. HOBIBEARs offer a flexible and lightweight shoe with a cushioned footbed and adjustable velcro strap. Macquel from Colorado With Kiddos loves how quickly the HOBIBEAR hiking sandals are to dry when hiking to the many beautiful Colorado streams and lakes and finds them a good value for the price. 

    Cons: Not as durable as Keens, toe reinforcement is not as strong.

    best kids hiking sandals

    Photo credit: @coloradowithkiddos

    Best budget kids hiking sandals: Dream Pairs

    Dream Pairs offers another affordable option. My kids enjoyed these when they were younger and hiked shorter distances or spent more time playing in creeks.

    Pros: The Dream Pairs hiking sandals have breathable mesh, a flexible sole, and sturdy toe bumpers. We also appreciated that the webbing along the sides had smaller openings which helped prevent rocks from entering the sandal. While they are not as durable as more expensive brands, they can be a smart savings choice for fast-growing feet. 

    Cons: Less durable than higher-priced brands. There are two straps required to put the shoe on, which can be tricky for little hands. 

    Best kids’ hiking trail runners

    Best all-around multipurpose kids trail runners: Merrell 

    Merrell is one of the most popular brands of kids’ trail runners. Their hiking shoes can be a great option for kids to go straight from the school or the playground onto a hiking trail. The Merrell Kids Trail Chaser model is a great lightweight option available in a range of colors. 

    Pros:  The Trail Chasers have an easy hook and loop closure, a comfy footbed, and a non-marking outsole with a flexible grip. The suede and mesh construction provides both durability and breathability. These shoes often are on sale or available at outdoor outlet locations, making them often a great buy.

    Cons: Cost is a little high when full price. Not waterproof, although reviewers say they do offer some water resistance. 

    Best lightweight kids trail runners: Salomon

    Salomon is known for their high-quality outdoor gear for both kids and adults. 

    Pros:  Adventure mom Nichole Holze loves Salomon Speedcross trail running shoes for her kids. They’re super lightweight and can handle getting wet. The rugged knobs on the bottom of the soles provide unbeatable traction in slick and tough terrain. 

    Cons: The main con is that the Salomon brand tends to be pricey. 

    Best kids trail runners

    Photo credit: @coleyraeh

    Best budget lightweight trail runners: Hawkwell

    Hawkwell kids offers a great kids outdoor hiking shoe at a low price. My son actually wore these as everyday shoes to school and the playground as we managed to snag a pair during a sale. 

    Pros: Great price. The Hawkwell hiking shoes are lightweight and breathable. The foam footbed provides comfort, and the traction is decent for the price. The hook and loop closure makes it easy for kids to get on and off themselves.

    Cons: The toe protection is not the best and they are not as durable as more expensive brands. They also run more narrow compared to other brands. 

    Best budget waterproof trail runners: Biacolum

    Biacolum hiking shoes are a good waterproof kids hiking shoe option at a lower price. My daughter has worn these shoes in two different sizes over the past couple years and we’ve been happy with them for the price point.

    Pros: We have been very impressed with the waterproofing on the Biacolum hiking shoes during rainy day hikes and creek crossings. These shoes also offer a good grip on the soles for good traction.

    Cons: While they do have a velcro closure, the shoes have been a little trickier to get on compared to other velcro shoes as the tongue does not lift up quite as far. The price on these can vary widely online, so keep an eye out to snag these at a true budget price. 

    best kids budget trail runners

    Best trail runners for teens: Oboz

    Oboz is a popular outdoor gear brand that is known for making high-quality and durable hiking shoes. 

    Pros: Jen from Go Family Adventure has an older teen son who prefers Oboz brand low-cut style hiking shoes. Oboz offers many styles and colors in both waterproof and non-waterproof options. Her son likes how they are stylish and comfortable enough for everyday use in addition to hitting the trails. 

    Cons: Oboz shoes start at $125 a pair, so the cost can be a splurge. They are only available in adult sizes, so they are not an option for younger hikers. 

    Photo credit: @sara_mccarty

    Best kids’ hiking boots

    Best hiking boots for toddlers: L.L. Bean

    There aren’t a lot of hiking boot options out there for the littlest of feet. L.L. Bean makes highly rated toddler trail model hikers so the youngest of your family can join in all the adventures in safety and comfort. 

    Pros: The taller cut, durable heel, and toe bumpers provide extra protection toddlers need against rocks and debris. The boots feature a wide opening and hook-and-loop strap for easy on and off. The boots feature waterproofing to keep little feet safe and dry. The model is based on their adult train model hiking boots and then field-tested on kids. 

    Cons: The shoes are only available in toddler sizes 5-9. The cost can be hard to justify for kids that may not hike long distances or who outgrow shoes quickly.  

    Alternate option: The See Kai Run Sam Waterproof Boots come in both toddler (1-4 years) and little kid sizes (4-8 years). These lightweight shoes have classic waterproof hiking boot styling with easy elastic lace closure, flexible sole, and a durable rubber toe cap. 

    Best all-around kid’s hiking boot brand: Merrell 

    Merrell is one of the top hiking boot brands for all ages. They offer a wide variety of hiking boot styles for kids from sizes 4 toddler to big kids size 7. 

    Pros: Jamie from Learning to Adventure loves the Merrell Kids Moab 2 hiking boot for her kids. She loves the durability, ankle support, toe protection, and waterproofing. Her family has hiked all over the Midwest in these through water, rain, and both flat and rocky terrain. The mix of leather and mesh materials keeps feet cooler in hotter temps. They also work great for kiddos with wider feet. 

    Michelle from Wonder Club Explorers is a big fan of Merrell Moab Speed Waterproof Mid Boot. They’ve been great for her 8-year-old and should work well for ages 6-10. They are waterproof but not clunky and have worked well on hikes of several hours. They are designed with moisture-wicking technology to prevent sweaty feet, while the mesh uppers of the boot allow breathability. 

    Cons: The big disadvantage of Merrell hiking boots can be the higher cost. Many Merrell boots run wide, so kids with more narrow feet may be prone to blisters if their feet slide around in the shoe. The laces are also not the sturdiest or longest compared to some other brands. They have also discontinued some of the styles that off-hook and loop closures instead of laces. 

    best kids hiking shoes merrell

    Photo credit: @wonderclubexplorers

    best kids hiking boots

    Photo credit @learningtoadventure

    Best waterproof kids hiking boot: Columbia

    Columbia’s Newton Ridge hiking boot is one of the top models in both adult and kids sizes. I actually wear this style in women’s for all my cooler weather, snowy, or longer terrain hikes. 

    Pros: The Columbia hiking boots for kids feature a leather upper waterproof coating as well as a waterproof seam-sealed membrane, making them a good snow hiking boot. These boots are not as clunky or heavy as other waterproof boots. The soles have a good grip and non-marking rubber. These fit well on wider kid’s feet.

    Cons: The leather construction is less breathable than boots that feature mesh uppers. These shoes also have laces instead of an easier hook-and-loop closure. 

    Best hiking boots for older kids: Salomon

    Pros: Jen from @gofamilyadventure‘s teenage son prefers Salomon hiking boots for their durability and ankle support. These sturdy boots are good for older children as they go all the way up to big kid size 7.5. 

    Cons: Salomon boots run higher in cost than some other brands. 

    Best budget water-resistant boots: Deer Stag

    My son has owned a couple of pairs of Deer Stag Jr. Hikers over the years, and they have always provided comfort and support on miles of trails. While they don’t have quite the level of features as higher prices brands, they can provide a good mix of value and quality. 

    Pros: While the price of these Deer Stags kids hikers can fluctuate online, we have always managed to find these boots at a great price. While they are only labeled water-resistant and not fully waterproof, they have done a good job of keeping my son’s feet dry during creek crossings and light rain. They have a thick and cushioned sole and some extra toe protection.

    Cons: Most Deer Stag hiking boots have laces instead of easier hook-and-loop. The laces are not as long as I would prefer to allow double-tying. While the grip is pretty good, we have had other boots with better traction. 

    deer stag kids hiking boots

    Best snow hiking boot: Keen

    Once again, Keen provides a great brand option when shopping for hiking boots for both small kids and big kids for winter adventures or hikes in the snow. The Keen Greta Waterproof Boot is a highly rated option for both building snowmen or hiking through the snowy woods. 

    Pros: These kids’ snow boots are available in both little and big kid sizes and in a few different styles to best fit your child’s feet. These boots are both waterproof and breathable. Multi-direction lugs on the soles provide optimal grip for sure footing and great traction in the most rugged terrain. The insulation and fleece lining inside these boots are rated down to -25° F. The hook-and-loop strap makes the boots easy to get on and off.  

    Cons: These are one of the higher-priced models of kids’ Keen hiking boots, but sales are frequent. The soles can be a little stiff as thicker boots are usually less flexible. 

    Best budget cold weather boots: JMFCHI 

    Pros: If you are planning on hiking in cold or slick conditions, these JMFCHI snow boots are a great option. They have a unique pop-out metal crampon that can provide extra grip in slick conditions. The boots have a plush and warm lining inside, while the higher cut helps keep snow out. While the boots are labeled water resistant and not waterproof, my son’s feet stayed dry during several hikes in the snow while wearing these boots all last winter. 

    Cons: Not fully waterproof. The insulated lining can lead to sweaty feet. 

    best kids winter hiking boots

    Find the hiking shoes for the trails you hike most

    While all the options and styles of hiking shoes can be overwhelming (both in features and price), we hope this post will help you focus on finding the pair for the style of trails your family likes to hike the most.

    For younger kids, it may be better to start with trail runners that can serve as multi-purpose shoes for normal play and sports, as well as handling the trails. Older children who may hike more rugged and longer trails might benefit from the added features and support of hiking boots.

    Finally, if you mostly venture outside only in summer or to play in creeks or beaches, then a pair of hiking sandals might be a smart choice. Hopefully, this guide gives you a place to start on your shopping journey!

    best kids hiking shoes

    More hiking with kids resources

    If you’re interested in more great content about hiking with kids, be sure to check out the following posts:

    Do you have a favorite style or brand of kids’ hiking shoes?

    About the author

    Sara has been married to her high school sweetheart for 17 years, and together they have two children. Sara spent many childhood hours outside on her grandparents’ farm and strives for her kids to have similar carefree kid adventures. Based in the St. Louis area, she loves to share on her blog and social media all the scenic and fun places to explore around the St. Louis area and beyond. Hiking is the most popular activity for her whole family, followed by hitting up the best local playgrounds. Photography is also a passion of Sara’s, and she continues to be amazed at the natural beauty and wonder of God’s creation. When she is not hitting the trail, Sara works as a civil engineer.

    You can find more from Sara online in the following locations:
    Instagram: @midwestnomadfamily
    Facebook: Midwest Nomad Family
    RWMC posts: Sara Lesire

  • Hiking Safety and First Aid 101

    You probably already know the benefits of spending time outdoors; healthier minds and healthier bodies. We want everyone to spend as much time as possible outdoors,  and hiking is a great way to get immersed in nature and get some exercise. However, it is important to be familiar with hiking safety and first aid, especially when you’re hiking with kids. Today, we are so lucky to have our Creative Team member and resident RN, Ashley here with some common hiking injuries and tips on how to avoid them. She’s got helpful and practical advice on how to prevent hiking injuries such as blisters, sunburns and dehydration, and provides first aid advice on what to do if something does go wrong. She’s also included a list of what to pack in your hiking first aid kit to keep your family safe. 

    Prevention is the best medicine

    As the saying goes, “an ounce of prevention is worth a pound of cure.” Hiking safety is all about thinking ahead and avoiding simple mistakes. Most of the dangerous situations you are likely to encounter in the wilderness can often be prevented. Obviously, there are other things that are preventable and accidents happen. So, take the precautions that you can and always hike with a First Aid kit for such other situations. 

    Today, I’ll walk you through how to prevent some of the most common hiking injuries and setbacks – blisters, dehydration, and sunburn.  Each of these injuries can be prevented with a little forethought and preparation. When out hiking (by yourself or with kids), it’s always best to think ahead and avoid these common hiking maladies. 

    Hiking safety tips and first aid

    How to prevent blisters 

    Oh, the horror of the stinging, painful, adventure-ending, all-too-common blister. Blisters are miserable and can turn an otherwise lovely hike into a march of pain. Both kids and adults can easily get blisters from improper footwear. Blisters are painful, but luckily, they’re also usually avoidable with the right socks and shoes. We never want getting outdoors to be expensive or overly-burdensome, but sometimes the right gear is worth the cost. Purchasing the correct socks and shoes can be some of the best money you’ll spend, particularly if hiking is something you do (or want to do) often. If you invest in a good combination of sturdy shoes and good moisture-wicking socks, you have less chance of getting blisters, twisted ankles, and sore feet. 

    We’ve been hiking with our girls since they were newborns and have continued hiking year-round with them. We started hiking with them in a Baby Bjorn, moved onto baby carriers, and then to the beautiful milestone of them hiking on their own two feet! We’ve hiked hundreds of miles together and have tried tons of different brands and styles. The shoes and socks I’m recommending below have been tried and tested by us and I feel confident recommending these items to you.

    Best hiking shoes and socks for kids

    Hiking shoes

    The right hiking shoes can make all the difference between an amazing hike and a miserable one. A good rule of thumb when purchasing hiking shoes is to buy a pair a half-size bigger than your foot (or your child’s foot). With heat, sweat, constant changes in terrain, and pace, our feet swell. Swollen feet = more friction, which equals more risk of blisters. Hiking shoes should also have a hard sole. Trust me, after walking a half-day on granite, your feet will thank you.  A good pair of hiking shoes or boots can last you between 500-1000 miles! 

    Hiking socks

    Now that you have great shoes, what about socks? Will your everyday cotton, low-ankle socks be fine? Likely no – you might end up with blisters. Good socks are just as important as good hiking shoes. When choosing the right socks, you’ll want to make sure you consider height, padding, fit, and fabric. You need socks that are high enough to protect your skin from abrasions (from your shoes/boots), a decent amount of padding (to cushion your feet and provide warmth), the right size (so your feet aren’t slipping around inside your sock), and the right fabric (usually a wool-blend). 

    • Best hiking socks for adults: Farm-to-Feet hiking socks. This is such a great brand and they make incredible wool-blend, moisture-wicking socks. They’re fast to dry, with fun designs, and are made in the USA. 
    • Best hiking socks for children: SmartWool. SmartWool is an amazing brand for kids’ hiking socks. They’re also made from a moisture-wicking wool-blend, are not bulky, and they have fun designs for little kids. 

    Hiking Safety - how to prevent blisters and how to treat them

    Keep them dry

    Wet socks while hiking are a recipe for blister disaster. And kids are notorious for getting their feet wet (creek or stream crossings, lakes, jumping in puddles, etc.). Always carry a spare pair of socks for each kid on a hike, just in case. If your kids feet get wet, sit down, remove the socks and let their feet dry. Once dry, put on a clean, dry pair of socks. You can hang the wet socks on the outside of your pack to dry while you continue your hike.

    Stop the spot

    While blisters are preventable, they’re not always inevitable. So, what happens when your family is hiking along with great socks and shoes and one of your kids says “My foot hurts!” The best thing you can do is to listen, stop immediately, and assess the situation. Stopping immediately and checking their feet can prevent something minor from becoming a big problem down the trail. It might just be a rock in a shoe or a twisted sock. Or it might be a “hot spot” (red, tender area formed by friction), which is the start of a blister. A bandage or just swapping out wet socks can keep a spot from becoming a full-blown blister. Again, a little prevention and extra attention to the problem early on will go a long way!

    Hiking Safety Tips for Parents

    First aid for blisters 

    If blisters happen (and they can…even to the most cautious of parents), here are some First Aid steps to treat the blister and hike out safely. 

    If a small (intact) blister or hot spot forms, place a moleskin dressing (donut-shaped) or blister bandage over the area. The donut-hole should match the size of the blister (the blister should fit inside the hole). You may need to apply more than one layer of moleskin so that the blister doesn’t protrude out the top and continue to rub. You’ll want to secure the moleskin dressing. The easiest way to do that is with tape.

    If a larger blister forms (1″ diameter or larger) and it is inevitable that continuing to hike will pop the blister, you can intentionally rupture it. You can also take the chance and let it rupture on its own. However, letting it rupture on its own has more risk of infection since the blister is unprotected and may be rubbing against dirt, sweat, etc. If you’ve decided that rupturing the blister yourself is the best option, first you should clean the area with an alcohol swab (easiest) or soap and water. Then, take a sterile needle or safety pin (soak with an alcohol swab for 30 seconds) and puncture the base of the blister. Soak up the fluid with sterile gauze. Next, apply an antibiotic ointment and cover the blister with a sterile dressing. You can further cushion the area with another moleskin, if necessary.

    It can take a few days or even weeks to heal a blister. Inspect it daily and change the bandage if it becomes wet or dirty. If it becomes infected, seek medical attention right away.

    First Aid Sun Safety Hydration Blisters - how to prevent dehydration while hiking

    Dehydration 

    Dehydration is another common hiking malady that’s extremely dangerous and can even be deadly. However, it’s also completely preventable. When talking about hiking safety, drinking enough fluids should be a top priority. Remember, we are basically just complicated flowers – we need water to survive. Water transports nutrients to our organs, helps maintain our body temperature, as well as cleans waste from our bodies. If you don’t drink enough water, you’re likely to fatigue easier, overheat, or worse. 

    The amount of water you need daily depends on your activity level, environment, and even gender. Men usually need about 4 liters per day, and women 3 liters. Your average water bottle is about one liter. When you’re hiking, you should expect to drink more, especially if it is warm out, if you are at high altitude, or if you’re hiking a long trail or at a fast pace. Preparation is key to preventing dehydration and you should always make sure to have plenty of water with you on a hike.

    How to prevent dehydration while hiking

    An easy way to ensure you don’t get dehydrated on a hike is to pre-hydrate before your hike. The day before your hike, or even just before you head out, drink a couple of extra glasses of water and encourage the kids to do the same. This will get your body prepared for the hike with fluid. 

    During physical activity, you should aim to drink about 6-10 ounces of water every 20 minutes. The amount a child should drink per day depends on their age, height, and weight. Consult your pediatrician to find out what is appropriate. Always carry water with you on hikes and make sure you and your children are taking frequent stops for water breaks. Sometimes kids get excited or distracted on hikes and don’t drink enough. If you need to, set a timer on your watch or phone for intentional water breaks every 20 minutes.

    Another way to stay on top of your fluid status and make sure you have quick and easy access to water is to carry a hydration backpack. The weight is evenly distributed across your back and hips, and your hands are free to balance or lend a hand to your children, and there is a mouthpiece/ straw connected to the water. If your kids are big enough to carry a pack, there are 1L and 1.5L size hydration backpacks that are perfect for little ones. There’s also enough room in these packs from kids to bring along an extra pair of socks and a few snacks. The packs also have a whistle on the chest strap to use in case of an emergency. 

    While you should generally avoid sweet drinks while hiking (water is best), on long hikes we will add some sports drink powder to our hydration packs. This provides some additional electrolytes and sodium. It gives everyone a little more energy and it tastes sweet, prompting your little ones to drink more. 

    Should you run out of water, it is always a good idea to carry a water filter. We use Katadyn BeFree 1.0L Water Filter.

    Dehydration first aid

    Should you notice you or your child is dehydrated (thirsty, headache, dark urine, feeling tired, muscle weakness), find a shaded area to sit, drink water or a sports drink to cool down, and have a salty snack. Should someone become dizzy, pass out, have a seizure, or become confused, seek emergency medical attention immediately. These can be signs of heatstroke, which is an emergency situation. 

    Sun Safety while hiking with kids

    Sun safety while hiking

    A sunburn is inflammation of the skin, caused by prolonged exposure to ultraviolet rays. We’ve probably all had a sunburn at some point in our lives. They are no fun! When I first moved to Nevada from Alaska, I had no idea that altitude makes the sun more intense. For every 1000′ of elevation, UV exposure increases by around 4%. For example, at 6000′ elevation, the UV exposure is about 24% greater than at sea level. Thus, I got my first severe sunburn at Lake Tahoe. It was miserable and painful and then I peeled for weeks. Now, I wear sunscreen, sunglasses, and a wide-brimmed hat on every hike.  Our girls do too. Again, sunburns are easily preventable with the right gear and it’s not worth the pain of a sunburn or the risk of Melanoma (skin cancer).

    Sunscreen

    There are so many sunscreen options out there. The two main types are physical sunscreen (such as zinc) and chemical sunscreen (usually found in spray form). Both work; however, physical sunscreens (zinc-based) stay on better in water, resist sweat, and are a more natural option. We use All Good Baby & Kids Mineral Sunscreen SPF 30 Lotion – Coral Reef Safe – Zinc Oxide. The sun is strongest between 10am and 4pm. If you cannot avoid hiking in exposed areas during those times, sunscreen should be worn. As a general rule, be sure to reapply sunscreen every two hours and use an SPF of 30 or higher. 

    Sun-protective clothing

    Sun hats and long sleeve shirts are also great ways to prevent getting a sunburn. There are tons of companies that make clothing (shirts, hats and pants) with built-in UV protection. These items can be helpful for little ones that are hard to lather up. But even with these clothing items, make sure that any exposed skin is protected. 

    Tips for sun protection when hiking with kids

    First aid for sunburn

    Should you get a sunburn, there are some first aid steps you can take to assist in pain reduction and skin healing. First-degree burns are burns where the skin is red and painful. A second-degree sunburn has redness, pain, blisters, and may also have symptoms such as fever, chills and headache. 

    Pain control for first degree burns can be treated with over the counter pain medications. For skincare, aloe vera lotion/gel or a gentle baby lotion can help with itching and cracking.  A second-degree sunburn is more serious. In addition to the treatments for first-degree burns, prescription pain medications or steroids may be necessary. Both types of burns, unfortunately, increase your risk of skin cancer, so avoid sunburns as much as possible. 

    What to pack in your hiking first aid kit

    What you should have in your first aid kit

    There are many first aid kits on the market. You can buy a pre-assembled first aid kit (and add items as needed) or you can easily put together one of your own. Here is a starter checklist of what I feel are the most beneficial items to have in your first aid kit when you are hiking: 

    For more info on what to pack when hiking with kids, check out our full list of hiking essentials for families (which includes a first aid kit).

    Hiking Safety and First Aid

    Additional resources

    Thank you so much for taking the time to read this post about hiking safety and first aid. Remember, most of these injuries and maladies are completely preventable with a little planning and forethought. Being prepared for the unexpected will give you more peace of mind when you’re out on the trail! I hope you get the chance to get out there soon and have some safe and happy hiking! 

    If you would like to learn more about Wilderness First Aid and are interested in taking a class – head to http://www.NOLS.edu and http://www.AWLS.org 

    About the author

    Ashley is an RN certified in Advanced Wilderness Life Support, Advanced Cardiac Life Support, and Pediatric Advanced Life Support. She’s a nature-loving mother of two who is passionate about outdoor education for parents and their children. Ashley grew up in Alaska, where her family spent most of their time outdoors fishing, camping, skiing, and hiking. She currently lives with her husband and children near the Sierra Nevada Mountains and Lake Tahoe, where they can be found outdoors year-round; hiking, backpacking, biking, skiing, and camping. She is also very passionate about photography and owns a small photography business.

    You can find more from Ashley in the following online locations:
    Instagram: @sage.and.summit
    Website: Sage & Summit Photography