Knowing your limits, taking the time to plan ahead and packing the right items will help ensure your summer road trip, camping excursion or weekend trips to the beach go off without a hitch.

Here are some simple but key items to include on your check list when planning any outdoor activity:

• Sun protection – Sunscreen is a must for any outdoor adventure. Look for a broad-spectrum sunscreen (UVA and UVB coverage), be sure to apply 30 minutes before heading outside, and reapply every few hours. A good broad-spectrum sunscreen should contain avobenzone, titanium dioxide, or zinc oxide for significant UVA protection. Also be sure to pack a hat and sunglasses as part of your sun safety gear.
  
• Hand sanitizer – When packing for any excursion, it’s a good idea to include an instant hand sanitizer. Being outdoors often means limited access to soap and water for proper hand-washing, so an alcohol-based hand sanitizer like Purell is a must-have for everything from picnics to camping trips. It fits easily in a knapsack or diaper bag and is an effective way to kill 99.99% of harmful bacteria and common germs.
  
• Toilet paper – There’s nothing more uncomfortable than finding a washroom that’s missing your number one need: toilet paper. Instead of going without, plan ahead and pack your own travel size roll – you never know when it might come in handy.
  
• Allergy medication – Your outdoor adventure should be filled with memories, not allergic reactions. Oral antihistamines are effective not only for controlling your seasonal allergy symptoms but also for allergic reactions or rashes ranging from contact with poison ivy to mosquito bites and bee stings.
  
• Bottled water – Clean water may not always be readily available at campsites and beaches. Despite the urge to drink from a tap, hold off as you never know how clean the local water is. Be sure to plan ahead and pack plenty of bottled water. If you are unable to bring bottled water with you on your trip, water purification tablets or filters are also good alternatives.
  
• Whistle – Whenever you venture outdoors and off the beaten track, bring along a whistle so you can let others know your location if you happen to lose your way, or even worse encounter any trouble or danger.
  
• Insulated cooler – It is important to keep foods in a cooler with plenty of ice, which should be placed in the shade or covered with a blanket.

Perishable foods left out of the refrigerator should be consumed within two hours. In warm, summer weather with temperatures above 30°C (86°F) foods should be eaten within one hour. Always pack some extra snacks – there is something about the exposure to all of that fresh air that seems to increase our appetites!

These simple suggestions can have a huge impact on any outdoor adventure or vacation – big or small. Smart packing and being prepared will allow you to focus your energy on enjoying your time in the great outdoors.