5 Herbal Recipes for Hikers

I’ve spent a lot of time hiking and making herbal preparations. Nature has always been the world’s oldest pharmacy. Using plantain for bee stings, mint for an upset stomach, and yarrow for scraped knees are time-tested traditions. People have trusted these herbs for thousands of years.

Enjoying the woods and knowing how to handle them are different things, so I invited Jacob Clark to help write this. Jacob has a unique background—he worked in law enforcement, serves in the U.S. Army National Guard, and helps us with homesteading and survival skills. Together, our skills include plant knowledge, safety, prevention, gear, triage, and the key skill of staying calm when things go wrong.

We both believe that prevention is better than treatment. Here are some of the basics that will set you up for success:

• Make sure your boots fit and are broken in.
• Keep your feet dry.
• Drink only clean, filtered water.
• Eat and drink on a schedule instead of waiting until you feel hungry or thirsty.
• Most backcountry emergencies begin as small problems that get ignored. Stop the chain early
• Know your limits.
• Always have a plan and a backup plan.
  
  

Wildharvest Responsibly

Harvest as if the land is watching. Never pick at-risk plants like goldenseal, black cohosh, or true wild ginseng. Buy cultivated versions instead. Only take a small part from a healthy, abundant patch and give something back. Most of the recipes in this guide can be made at home from cultivated or store-bought herbs and brought with you.

Lightweight & Travel-Friendly Recipes for Hiking

Trail-Ready Salve

I usually put this salve in small 1 oz containers and keep them in a couple of spots in my gear for easy access. If I lose one, I still have another. I also make sure the containers seal tightly and won’t leak.

Uses: Skin chafing, blisters, hot spots, minor scrapes, insect bites, and stings.

Makes 4 oz · keeps 12–18 months in a cool, dark place.

Ingredients

• • 1/2 cup carrier oil (olive or sweet almond)
  • 2 Tbsp. dried organic calendula flowers
  • 2 Tbsp. dried organic plantain leaf
  • 1 Tbsp. dried organic yarrow
  • 1 Tbsp. dried organic chickweed
  • 1 oz organic beeswax pastilles
  • 8–10 drops organic lavender essential oil (optional)
    

• 1. Add carrier oil and herbs to adouble boiler and infuse on low for 2–3 hours until golden.
  2. Strain, pressing out every drop (about 1/2 cup infused oil).
  3. Add the oil back to the double boiler along with beeswax and heat until fully melted.
  4. Cool for 1 minute, stir in lavender, and pour into tins to set.
  5. Test firmness on a chilled spoon; adjust with more wax or oil.

Foot Care Powder and Evening Oil

Uses: keeps feet dry and nails clean

Makes 1/2 cup powder + 1 oz oil · powder keeps for about 1 year, oil 6–12 months.

Foot Powder

Ingredients

• 1/4 cup organic cornstarch
• 2 Tbsp. bentonite or French green clay
• 1 Tbsp. powdered organic calendula (optional)
• 6 drops organic tea tree + 4 drops organic thyme essential oil

Directions
Whisk the dry ingredients, then add the essential oils a drop at a time, mixing to break up clumps; store in a shaker jar.

Foot & Nail Oil

Ingredients

• 1 oz. organic carrier oil (coconut or jojoba)
• 10 drops organic tea tree essential oil
• 5 drops organic lavender essential oil

Directions: Combine everything in a dropper bottle and shake.

To Use: At camp, wash and dry your feet well. A vinegar or Epsom salt soak is a nice extra step if you can manage. Massage a few drops of oil between your toes and on your nails at night. In the morning, dust the powder into clean, dry socks, and boots.

Settle-Your-Belly Ginger–Peppermint Trail Tea

Uses: mild nausea digestive upset, loose stools, altitude, or motion queasiness.

Makes 10 servings · dry blend keeps up to 1 year in an airtight tin.

Ingredients

• 3 Tbsp. dried organic peppermint leaf
• 2 Tbsp. dried organic ginger
• 1 Tbsp. dried organic chamomile flowers
• 1 Tbsp. dried organic blackberry or raspberry leaf (astringent, for loose stools)
• Optional: 1 tsp. organic fennel seed for gas and bloating

Directions
Combine all ingredients and store in an airtight container.

To use:

1. Steep 1 heaping teaspoon per cup of hot water, cover, and infuse for 8–10 minutes.

2. Strain and sip slowly for an unsettled stomach or altitude queasiness. Pair with electrolytes if you’re also managing loose stools.

First, make sure your nausea is not caused by something serious. Heat illness and worsening altitude sickness need real action, not just tea. If you have bloody, feverish, or ongoing diarrhea, get medical help. Also, check for any herb-drug interactions and make sure the herbs are safe during pregnancy.

After-Sun Lavender Relief Spray

Uses: overexposure to sun and wind

Makes 4 oz · keeps 1–2 weeks refrigerated; make small batches.

Ingredients

• 1/4 cup organic aloe vera gel or juice
• 2 Tbsp. brewed-and-cooled green or black tea
• 2 Tbsp.organic witch hazel or organic lavender hydrosol
• 8 drops organic lavender essential oil
• Optional: 4 drops organic peppermint essential oil

Directions: Combine everything in a small spray bottle and shake well.

Use: Shake before each use and mist onto skin to cool and calm. Keeping it chilled makes it even more soothing. Avoid the eyes.

Use this only for minor skin discomforts after time in the sun. If you have deep, blistering burns or sunburn with fever and chills, seek medical attention. Always patch-test first and keep essential oils diluted.

Before you head out, remember that the outdoors always puts your body to the test, and that’s part of what makes it exciting. Meeting those challenges takes two things: knowing the plants that have helped travelers for thousands of years, and having the discipline to stop small problems before they become big ones. Learn your plants, make sure your gear fits, be mindful of your water intake, and practice your skills ahead of time. Be willing to turn back or call for help when you need to. Always let someone know where you are.

See you out there.

Want to Learn More from Demetria Clark?

You Can Find Her at HeartOfHerbs.com

You may also enjoy:

• Electrolyte Drink Recipes With Herbs
• Tips for Wild Harvesting and Plant Identification
• Zero Waste Backpacking & Camping
  

[i] Clark, Demetria. 2015. Aromatherapy and Herbal Remedies for Pregnancy, Birth, and Breastfeeding. Summertown, TN: Book Publishing Company.

[ii] Lukmanji, Z. (1988). Formulae of sugar-salt solutions recommended for treatment of diarrhoeal dehydration at home in African countries. Annals of Tropical Paediatrics. https://doi.org/10.1080/02724936.1988.11748535