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A twisted ankle or the flu can put you on the disabled list for weeks. In the city, everyday maladies are an inconve- nience, but on the fifth day of your Bhutan paddle or while you're climbing in Mexico, they're potentially disastrous. If you are traveling with a guide, he or she will most likely know how to wrap your ankle, or treat you for dehydration, but would you know what to do if you were sans guide, on a do-it-yourself adventure? If you're out there on your own, or with a few friends, you should know something beyond basic first aid-how to take care of a broken arm or toe. You could potentially save yourselffrom cutting your trip short or coming home with a limp. Here are a few words of wisdom to keep you on the trail or get you back home in one piece. Basic Training 1. Keep the fireplace burning. The wilderness medicine instructors at Stone hearth Open Learning Opportunities assert that lack of food and/or drink facilitates poor judgment, which could snowball into injury. If you're not drink- ing or eating enough, you're probably not as sharp as you should be. Thus it becomes easier to make a wrong turn on the trail or oversee the ditch you're about to ski into. Nibbling and sipping activate your metabolism, warming you from the inside. 2. Be prepared. Prior to the trailhead or ski lift, know what you're getting into. Talk to the people who have done what you intend to do. If you're about to go trekking in Vietnam, don't just show up. Ask your outfitter for references and about the conditions: weather, potable water sources along the route, and diffi- culty of terrain. 3. Solitude and breadcrumbs. Going solo offers a fantastic perspective, but one bad ejection over your handlebars along a Montana bike traiL and you may be there for days. If you do decide to go lone wolf, leave a trail of breadcrumbs. We're not subverting the Leave No Trace Ethics here; we're suggesting you give copies of your itinerary to rangers, family, and friends . 4. Om. A calming mantra is great in times of woe. If your kayak seems to be sinking, be cool and stay positive. If you panic, you will lose clarity of mind. 5. RICE. Rest, Ice, Compress, Elevate. Remember this for breaks, twists, and sprains. Take a break from the trail and chill a water bottle in the stream to use as your ice pack. Wrap the ankle with your extra bandannas, then elevate it. This helps reduce the swelling and pain. 6. Evacuation. Should I be safe and get help or should I be tough and keep going? Keep your adventurous spirit, but maintain your sense of humility. If it's come to that decision, you know the answer. 7. Learn the lingo. So you're going to practice yoga in Puerto Rico. Hablas espanol? If not, pick up a Spanish phrase book, peruse it and bring it with you. Important words: help, hospital, and pharmacy. SEE PAGE 71 FOR: THE 10 ESSENTIALS + FIRST AID KIT + WILDERNESS MEDICINE SCHOOLS