Adventure travel health and safety

Adventure tourism activities offer excitement, pushing many travellers beyond their comfort zone and creating lasting memories. To make sure you enjoy your trip abroad, always put your health and safety first.

Adventure travel activities

Canadians planning to take part in adventure travel activities during a trip abroad should be aware of and plan for the potential dangers they may face.

These higher-risk activities include extreme sports such as mountain climbing, nature expeditions, surfing, skydiving, caving and spelunking. More common, but still risky, examples of adventure travel activities Canadians take part in abroad include hiking, biking, ziplining, scuba diving and snorkelling.

Know the risks

Adventure travel can be riskier to your health than other types of travel because of factors like tough terrain, high altitudes, extreme weather, longer trips, physical effort, and limited or no cell service in emergencies.

Engaging in strenuous physical activities in remote areas, at high altitudes, or while experiencing jet lag can heighten these risks. Tour guides may lack sufficient medical training for emergencies, and obtaining medical help quickly can be challenging.

Adventure travel outside Canada can also pose greater risks to your safety. Remember that as a traveller, you’re subject to the local laws and regulations of the country you’re visiting. Additionally, it is important to consider the differing weather and security conditions of the country.

Medical costs

Adventure travel to remote or less visited places can increase financial risks.

Medical care abroad, particularly in places with limited access to medical care, can be very expensive, including:

hospital visits
treatments, including small injuries
search, rescue, evacuation and repatriation (the process of returning a traveller to their home country after an injury, illness or emergency situation)

Before you go

Travel health insurance

Purchase travel health insurance based on your planned activities. A standard plan may not offer adequate coverage for extreme sports, nature expeditions or other adventure activities. Find a plan that meets the emergency care and transportation needs of your trip.

Even with insurance, you may have to pay upfront for things like rescue, evacuation, or repatriation, which can be very expensive. It’s a good idea to carry extra emergency cash and a credit card with a high limit.

Before picking a travel health insurance plan:

look for special policies or add-ons for adventure travellers (like wilderness rescue or coverage for adventure sports)
check for any exclusions in the policy that might affect your planned activities
ask specialty clubs, outdoor groups or professional associations for insurance recommendations tailored to your planned activities

For more information, consult the Government of Canada’s information on travel insurance.

Planning your trip

Talk to a health care provider or visit a travel health clinic preferably 6 weeks before your trip to get personalized health advice. Even if your travel date is coming up soon, it’s still a good idea to make an appointment.
- They can give you advice about:
  - updating your routine vaccinations, if necessary
  - any extra medications or vaccines you may need based on your travel plans
  - bringing extra prescription medication with you in case your return is delayed
Check the Travel advice and advisories page for your destination(s).
Consider a guided trip if you’re new to adventure travel or visiting a place for the first time.
Have an emergency plan in case you or someone you’re travelling with needs emergency medical help, especially if you’ll be travelling in remote areas.
Check cellphone coverage for your destination. Remote areas may not have service. Consider bringing a satellite phone in case of emergency.
Train and pack for your planned activities:
- Adventure travel can be physically demanding, so it might take weeks of training before your trip to get ready.
- Make sure to bring the right supplies for your destination(s) and activities, like proper clothing, safety gear, and a first aid kit.
If you plan to rent a motor vehicle abroad, research the risks, especially with unregulated agencies.
Always wear a helmet and protective gear when driving or riding on vehicles like scooters and bikes, even if it’s not required by the country you’re visiting.
Research health care options at your destination(s).
Get travel health insurance to protect yourself in case of illness or injury.
Sign up with the Registration of Canadians Abroad service to stay connected with the Government of Canada in case of an emergency abroad or an emergency at home.
Make note of the contact information for the nearest Canadian government office serving your destination(s) and for Global Affairs Canada’s 24/7 Emergency Watch and Response Centre.

While you’re away

Advice to stay healthy

To avoid health issues while travelling, take precautions against dehydration, heat illness, travellers’ diarrhea, accidental injuries, animal bites and stings, overexertion, hypothermia (when body temperature drops below 35°C), and altitude sickness (a risk at 2,500 meters or higher above sea level). Altitude sickness can lead to difficulty exercising, trouble breathing, feeling light-headed or tired, changes in cognitive function or vision, and trouble sleeping.

Be sure to:

Respect your body’s physical limits. Take breaks as needed and stop if you feel unsafe.
Carry a first aid kit that suits the activities you plan to do.
Drink plenty of fluids, especially water. Limit drinks that contain alcohol or caffeine, as they can make dehydration worse.
- Only drink water that has been boiled, disinfected, or comes in a commercially sealed bottle.
Eat safe and nutritious foods. You may want to seek advice from a dietitian or health professional who can provide specific recommendations.
Avoid, if possible, getting water in your eyes, mouth, or nose when swimming in fresh water (like streams, lakes, or canals), especially after heavy rain or flooding. The water might look clean but can still be contaminated.
Use an approved bug spray (insect repellent) on exposed skin, and wear light-coloured, loose clothing made of tightly woven materials like nylon or polyester.
Do a full body tick check on yourself and your gear every day.
Avoid contact with wild animals as much as possible.

Wear sunscreen, especially at higher elevations, as the sun’s UV rays get stronger the higher you go. Snow, water and sand can also reflect the sun’s rays, increasing the amount of UV rays you’re exposed to.
Always carry proof of your insurance while travelling. It’s also a good idea to save digital copies of your insurance policy and passport on your phone and in the cloud.

If you get sick or injured while travelling

Get first aid right away from a travel guide or companion.
If you need more treatment:
- Follow your emergency plan.
- Go to the nearest hospital as soon as it’s safe for you to do so.
- If you need help finding emergency care while abroad, contact Global Affairs Canada’s 24/7 Emergency Watch and Response Centre to get assistance to get assistance.
- Call your travel insurance’s local number or the assistance centre in Canada to get a referral for medical care, if needed.

Advice to stay safe

If you engage in adventure tourism outside Canada:

Don’t do it alone.
Bring enough water.
When hiring a guide, make sure they are experienced and from a reputable company. Some tour operators may not meet Canadian safety standards.
Make sure your physical condition is good enough to meet the challenges of your activity, and that you are properly equipped.
Stay on marked trails and be well informed about weather and other conditions that may pose a hazard.
Inform a family member or friend of your itinerary and get detailed information on each activity you’re participating in and the environment.
Monitor weather conditions and other possible hazards.

Water safety

Whether you’re a scuba diver, surfer, sailor, or beachgoer, it’s important to plan accordingly.

Scuba divers: Consider Divers Alert Network (DAN) insurance for comprehensive coverage. Research your destination and bring well-maintained sports gear to avoid renting potentially unsafe equipment.
Swimmers: Follow water safety rules such as watching the weather, swimming at lifeguard-protected beaches, supervising children and the elderly, avoiding alcohol, respecting the water, and never swimming alone. Be cautious of rip currents, avoid piers and jetties, and stay close to shore. Watch out for coral and ocean wildlife.
Boaters: Know your boat’s capacity, ensure everyone wears lifejackets, check weather forecasts, and be aware of water hazards. Follow boating rules, take a safety course, and use a safety checklist. Equip your boat with necessary gear, including a VHF Marine Radio and an anchor. File a float plan and be prepared for emergencies.
Paddle sports and small boats: Take lessons, wear a lifejacket, avoid alcohol, and never paddle alone. Be vigilant of your surroundings, avoid overloading your craft, and check weather conditions. File a float plan and dress for unexpected flips.
Board sailing: Learn from an experienced instructor, start in light winds, and use a tether. If exhausted, take down the sail and lie on the board.
Personal watercraft: Follow boating safety rules and local laws. Personal watercrafts lack navigation lights, so avoid operating them at night or in poor visibility.

If you need help

Contact the nearest Canadian government office abroad or the 24/7 Emergency Watch and Response Centre for consular help while you are outside Canada.

Returning to Canada

Watch for signs of illness that you may have caught while travelling.
If you feel sick after returning to Canada or if you were sick while travelling:
- See a health care provider and tell them which countries you visited and if you received any medical care (like blood transfusions, vaccines, dental work, or surgery).
- Tell the health care provider what your symptoms are before you go in, so they can take steps to keep others safe from any contagious diseases.

For more information on travelling to Canada, border wait times, customs and immigration, visit Return or travel to Canada.

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