You should consider that whatever you pack, you will have to carry with you. Therefore, be careful not to get too excited and take too much. Ideally you should have a 60-80 litre rucksack or holdall and a small day sack (30-35 litres). You may want to pack a bum bag for use when you are there. You should use the following checklist as a guide: Kit
• 2-3 sets of outdoor loose fitting cotton clothes with full arm and leg cover for evenings • 3 pairs of shorts for project work • 5 t-shirts/vest tops for project work • Boots or sturdy trainers for project work • Casual clothes for the weekends • Flip flops / sandals for the beach • Swimwear • Underwear – enough for at least 7 days, possibly more • Sleeping bag liner (even if you are doing a Scuba expedition) • Pyjamas/nightwear • Lightweight fleece or jumper • Waterproof jacket • Personal washing kit and towel • Sunglasses (high UV protection) • Sun cream (high factor needed) • Sun hat / Bandana • Anti-malarial tablets • Small torch (head torch is preferable) • Passport / Visa / Yellow Fever certificate (plus photocopies of all documents) • Please note that you may be working in areas where the locals expect a certain dress
code. In these cases you are asked to respect their customs and wear the appropriate levels of dress, e.g. long sleeves.
Personal first aid kit Below is a suggested contents list. However, this is only a guide and you should consult a GP should you have any questions.
• Personal medication e.g. anti malarial tablets/prescription drugs/inhalers • Contact lenses & solution • Plasters • Steri-strips for wound closure • Crepe bandage 7.5cm • Painkillers • Iodine • Antiseptic cream • Antihistamine cream and tablets • Anti-diarrhoeal tablets (e.g. Loperamide, Immodium) • Wet wipes • Tissues Lip Balm with SPF
• Decongestant (e.g. Sudafed) • Throat sweets • Re-hydration sachets X 10 (e.g. Diarolyte) • Tweezers • Scissors • Sanitary products • Antacids • Mosquito repellent (ensure contains DEET or equivalent)
If participating in a mountain trek, you may want to include these additional items to your personal first aid kit:
• Zinc oxide tape for blisters/ feet • Compeed or Second Skin for blister treatment • Water Purification tablets/ sachets • Complete sun block • Toilet roll: For obvious reasons • Baby wipes: For personal hygiene on the mountain. Not ‘Wet Wipes’ as they tend to sting
the parts you really don’t want to sting!
Optional
• Diary • Camera • Mobile phone • Personal stereo • Books • Adapter • Sewing kit • Spare batteries and film • Pegs • Travel wash for clothes • Hand sanitiser
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If you have decided to do one of our trekking adventures, this list details specific equipment required for your ascent of Mt Kenya, Mt Meru or Kilimanjaro.
• Large rucksack or strong holdall: This will be carried for you by porters each night to
camp. It does not necessarily have to be a rucksack but must be hard wearing preferably with rucksack style shoulder straps and large enough to hold all your personal effects. We suggest in the region of at least 60–80 litre capacity.
• Day sack: This should have approximately 30-35 litre capacity, be rugged and have a
waist belt to provide comfort on the trek. You will carry this daily, containing water, spare rations, waterproof jacket, fleece or warm layer, camera and personal first aid kit.
• Pair of boots: These should be a good quality three seasons leather or material boot
which are comfortable, well worn-in and which provide good ankle support. Trainers or trekking shoes are not adequate.
• Pair of trainers or sandals: These are for wearing after your day’s trekking and should be
comfortable but practical. Sandals should be able to be worn with or without socks.
• Breathable waterproof jacket: This should provide you with a waterproof yet
breathable outer shell for inclement weather. It can also act as an extra windproof layer in the evenings and will be needed for the summit.
• Pair of trekking trousers: These should be lightweight, comfortable trousers which give
you a degree of protection to wind in the evenings. Man made quick drying fibres are more effective than cotton.
• Winter trekking trousers/ thermal underwear: For evenings/ night time and final
• Pair of Shorts: For trekking on the lower slopes. You may wish to consider buying a pair
of convertible trekking trousers which can double up as shorts to give you extra flexibility.
• Wicking type shirt: Several man-made fibre shirts to wick perspiration away from your
skin. These should be a combination of long and short sleeve.
• 2 warm layers: This should ideally be a thin fleece and a thick down type jacket or fleece.
This will enable you to adjust your core body temperature as you trek. Near the summit, you will need to wear both items for extra insulation.
• Sleeping bag: Ideally a four season sleeping bag which will be comfortable in sub zero
• Sleeping mat: This is to insulate you from the ground. A sleeping mat will suffice but an
inflatable ‘Thermarest’ will provide more insulation and comfort.
• Head torch: Remember to bring spare batteries (AA battery type) and bulb. • Trekking poles: These significantly reduce the impact on your knees whilst climbing and
descending as well as providing a useful support and balance whilst trekking. Tree branches may be available at the bottom of the route but purchase of these encourages deforesting in the area.
• Wide brimmed sun hat: To protect your head and neck from the effects of the sun and
reduce the chances of heat stroke. A neck scarf can also provide extra protection and can be used to mop your brow!
• Sunglasses with UV protection: Preferably wrap around type to provide extra
protection from the sun and reflection from the snow.
• Warm hat: This should cover your ears. • Gloves: Thin inner and thicker outer gloves to give you a selection.
• Water carriers/ bottles: You should have enough capacity for 3-4 litres. A bladder
system of 1–2 litres is ideal for drinking as you move with a spare bottle or bladder.
• Camera: Ensure you have sufficient memory and spare batteries.
VICTOR L. RICCARDI, D.D.S., P.C. Welcome to our office. We hope to help you enjoy optimal dental health and make your appointments as pleasant as possible. If at any time you have any questions, please do not hesitate to ask. Please complete the following and remember it will be held in strictest confidence. PATIENT INFORMATION Patient Name__________________________________________
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