Intro to Hiking for Families

A 4-hour outdoor adventure designed for kids and families in the Kansas City area.

Get Ready to Hit the Trail

Hiking is a powerful way to build confidence, create lasting memories, and help kids discover what they are capable of. This hands-on Intro to Hiking class teaches families how to plan, pack, and enjoy safe, simple day hikes together.

What You Will Learn

Class Details

4-Hour Session

Who It Is For: Kids (ages 6+) and moms who want to learn hiking basics together.

What to Bring: Comfortable clothes, closed-toe shoes, a notebook, and any questions you have.

Instructor: Led by an experienced wilderness educator and Wilderness Medicine First Responder with hundreds of miles of backcountry experience.

Why This Class?

Many parents feel unsure where to start with hiking. Kids may feel nervous. Questions pile up: Is my child ready? What if something goes wrong? How do we pack? What if they get bored?

This class answers those questions and turns worry into confidence. Families leave with:

• A practical packing checklist for day hikes
• A simple trip-planning template you can reuse
• Confidence in basic safety and first aid decisions
• A plan for your first local family hike
• A shared sense of “we can do hard things together”

What Participants Say

"I never knew how easy it was to plan a hike. We have been three times since the class!" — Sarah M.

"My son loves telling people he knows how to filter water. He feels like an expert now." — Jennifer T.

"The first aid section was so reassuring. I do not worry about the small bumps and scrapes anymore." — Michelle D.

Hiking Checklist & Handout

Use this checklist to plan, pack, and debrief your family hike after the 4-hour class.

Family Name:              Date of Hike:         

Trail Name:              Distance: miles

Estimated Duration:    Start Time:    End Time:

Trip Planning Checklist

Before You Go

• ☐ Chose a beginner-friendly trail (consult local park, AllTrails, or visitor center)
• ☐ Checked trail conditions and any closures
• ☐ Reviewed weather forecast (next 24 hours)
• ☐ Confirmed daylight hours (plan to finish 1 hour before sunset)
• ☐ Checked parking availability and entry requirements
• ☐ Created a written trip plan with:
  • ☐ Trail name and location
  • ☐ Start and end time
  • ☐ Who is going
  • ☐ Turn-around time (safety limit)
  • ☐ Emergency contact numbers
• ☐ Told a friend or family member where you are going and when you will return
• ☐ Assigned roles to kids (timekeeper, animal spotter, trash detective, navigator)
• ☐ Have a Plan B (shorter route, different trail, or rain alternative)

Daypack Essentials

Water & Nutrition

• ☐ Water (minimum 1 liter per person; 2+ liters on hot days)
• ☐ Electrolyte powder or sports drink mix
• ☐ Trail mix, granola bars, or energy snacks
• ☐ Fresh fruit (apple, banana, or berries)
• ☐ Cheese and crackers (good carbs + protein)
• ☐ Sandwiches or wraps if hiking 3+ hours

First Aid & Safety

• ☐ Basic first aid kit (see below for contents)
• ☐ Blister pads or tape
• ☐ Pain reliever (ibuprofen, age-appropriate)
• ☐ Antihistamine cream
• ☐ Antibiotic ointment
• ☐ Tweezers (for splinters)
• ☐ Small emergency whistle (one per person)

Sun & Weather Protection

• ☐ Sunscreen (SPF 30+)
• ☐ Bug spray
• ☐ Hat or baseball cap
• ☐ Sunglasses
• ☐ Extra layer (fleece or light jacket)
• ☐ Rain jacket or poncho
• ☐ Extra socks (1–2 pairs per person)

Navigation & Communication

• ☐ Physical map of trail
• ☐ Smartphone (offline map or hiking app)
• ☐ Compass (optional but good backup)
• ☐ Fully charged phone

Other Essentials

• ☐ Small trash bag (pack out everything you pack in)
• ☐ Toilet paper and hand sanitizer
• ☐ Lighter or waterproof matches
• ☐ Paracord or rope (2–3 feet)
• ☐ Knife or multi-tool
• ☐ Headlamp or small flashlight
• ☐ Watch or timer

Nice-to-Have Extras

• ☐ Nature journal or notebook
• ☐ Small binoculars
• ☐ Field guide (animals, birds, or plants)
• ☐ Favorite small toy or game
• ☐ Camera or phone camera
• ☐ Colored pencils or markers for nature sketching

First Aid Kit Contents

Essential items (for a family day hike):

• Adhesive bandages (various sizes): ☐
• Antibiotic ointment (small tube): ☐
• Blister pads: ☐
• Gauze pads (2x2 and 4x4): ☐
• Medical tape: ☐
• Elastic bandage (ACE wrap): ☐
• Triangle bandage: ☐
• Tweezers: ☐
• Antihistamine cream: ☐
• Pain reliever (ibuprofen): ☐
• Anti-diarrhea medication: ☐
• Allergy medication (if needed): ☐
• Disposable gloves: ☐
• Antiseptic wipes: ☐
• CPR face shield or breathing barrier: ☐

Store in: Small zippered pouch or container    Weight: ~1–2 lbs    Check date: _________

What to Wear

Clothing Layers

Base Layer:

• ☐ Moisture-wicking shirt (not cotton)
• ☐ Moisture-wicking socks (wool or synthetic)
• ☐ Hiking pants or shorts

Mid Layer (for warmth):

• ☐ Fleece or lightweight jacket
• ☐ OR lightweight sweater

Outer Layer (weather protection):

• ☐ Rain jacket
• ☐ AND/OR wind-resistant shell

Footwear

• ☐ Broken-in hiking shoes or trail shoes (NOT brand new)
• ☐ Socks rated for hiking (wool or synthetic blend)
• ☐ Check shoes for proper fit (thumb’s width of space at toe)

Accessories

• ☐ Hat or cap (sun protection)
• ☐ Sunglasses
• ☐ Gloves (if cool/cold weather)

Avoid

• ☒ Cotton shirts or pants (stay wet and cold)
• ☒ Brand-new shoes (blister risk)
• ☒ Heavy denim
• ☒ Flip-flops or regular sneakers

Water Safety & Filtering

How Much Water?

• Kids (ages 5–12): 16–24 oz per hour of hiking
• Adults: 20–30 oz per hour of hiking
• Hot days: Add about 50% more

Pro Tip: Encourage kids to drink before they feel very thirsty.

Filtering Methods

Squeeze Filters (LifeStraw, GRAYL, Katadyn)

• ☐ Light and portable
• ☐ Fast (near instant drinking)
• ☐ Works great for kids

Pump Filters

• ☐ Reliable long-term
• ☐ Takes a minute or two per bottle
• ☐ Can treat water for a group

Chemical Tablets

• ☐ Ultralight
• ☐ Requires 30-minute wait time
• ☐ Taste not kid-friendly

Boiling

• ☐ Very reliable
• ☐ Requires stove or fire
• ☐ Time-consuming

Best Option: Squeeze filter + backup tablets.

Rules

• ☐ NEVER drink directly from streams or lakes
• ☐ Filter or treat ALL natural water sources
• ☐ Bring enough carried water for the entire hike if unsure

Common Trail Problems & Solutions

Problem	Prevention	If It Happens
Blisters	Good socks, broken-in shoes, proper fit.	Stop immediately, apply blister pad, change socks, adjust shoes.
Dehydration	Drink regularly, eat salty snacks.	Rest in shade, drink water slowly, eat electrolyte snack.
Bee Sting	Keep distance, do not swat.	Remove stinger, apply ice, antihistamine cream, watch for allergic reaction.
Small Cut/Scrape	Stay alert, watch footing.	Rinse with water, apply antibiotic ointment, bandage if needed.
Tired/Sore Legs	Regular breaks, good conditioning.	Rest 10–15 minutes, eat snack, drink water, consider shortening hike.
Headache	Hydrate early, eat before hungry.	Rest in shade, drink water, pain reliever, snack.
Minor Ankle Twist	Use trekking poles, watch footing.	Rest, ice if available, wrap with elastic bandage, walk gently.

When to Turn Back

• ☐ Any injury that worsens with movement
• ☐ Severe pain or bleeding
• ☐ Child says they cannot or will not continue
• ☐ Weather deteriorates rapidly
• ☐ Running out of daylight
• ☐ Running out of water or food
• ☐ Anyone feeling faint or confused

Remember: There is no shame in turning back. Getting everyone home safe is the only goal.

After Your Hike

Family Reflection Questions

What was your favorite part?

What surprised you?

Did anything feel hard? How did you overcome it?

Would you like to do another hike? What kind?

What did you learn?

Rate your hike (1–10):

Next Hike Ideas

• ☐ Same trail again (familiarity builds confidence)
• ☐ Slightly longer trail (5–7 miles)
• ☐ Trail with a destination (waterfall, lake, viewpoint)
• ☐ Different season on the same trail
• ☐ Trail with a feature kids are excited about

Target date for next hike:

Emergency Contacts

Local Emergency: 911

Park Ranger Station:

Nearest Hospital:

Family Contact:    Phone:

Trailhead Location:

Share this info with someone at home before you go!