Top tips for hiking and camping with a stoma

Laila Hudson was diagnosed with stage 4 bowel cancer at the age of 27. In this blog she shares her top tips for hiking and camping with a stoma.

I was diagnosed with stage 4 bowel cancer in 2020 at the age of 27. I had to get an ileostomy following a complication that occurred after my bowel resection. Due to the emergency nature of this operation, I didn’t have time to prepare - I didn’t know what a stoma was, how it worked, or what it looked like. One of the first things that struck me was the fear that I would never be able to go hiking or camping again. These activities were a huge part of my life and I was devastated that having a stoma might put an end to them. While I was recovering in hospital, my friends sent me a beautiful scrapbook containing photos of my many outdoor adventures. It broke my heart to think this part of my life, that brought me so much joy, was now over. It felt like yet another loss.

Over time, I got to know my new body and gained confidence in what I could do. Eventually I felt ready to explore a return to hillwalking and camping. I did my best to research other ostomates’ experiences and advice, but I couldn’t find much information online. During the last three years of having a stoma, I’ve figured out different ways to keep doing the activities I love. I know there must be other ostomates out there who are worried about how they might manage their stoma in the great outdoors, and I’m here to tell you that it IS possible.

You might need to do a bit more planning and make some adjustments, but the only thing that is stopping you getting out there is fear, so I hope this post and my tips give you the confidence and knowledge to get outside.

• Build up your fitness Start with short, low-level walks and increase the distance and ascent gradually
• For long distance walking, practice carrying a large pack before setting out on a multiday hike. Increase the weight you carry and distance you walk gradually
• You might need to try a few different backpacks to find one that suits you and your stoma. You don’t want your stoma to be compressed or the output to be constricted. Most backpacks are adjustable and you can experiment with adjusting the straps to find up a set up most comfortable for you. Some people like to use a stoma guard to protect their stoma while wearing a backpack with a hip belt
• If you know you’re going to be outdoors all day without a toilet nearby, try and avoid foods that might cause increased output or excessive air to reduce how much you need to empty your bag
• Focus on eating high energy, low fibre foods (eg. smooth nut butter, cheese, white bread, bananas, porridge, oat cakes). Avoid eating ‘risky’ foods (eg. foods that may cause an obstruction) if you know you’re going to be in a remote area where medical help is not easily accessible
• Make sure you carry plenty of fluids (more than you think you might need) – it's important to stay hydrated while exercising, especially for those with an ileostomy. You can also drink rehydration sachets and sports drinks to help stay hydrated
• For emptying your bag, make sure you invest in a good trowel. I recommend the Deuce #3 trowel – it's made of titanium so ultra-lightweight and strong enough to dig through roots and hard ground. Keep everything you need in a dry bag at the top of your rucksack. This bag can contain your trowel, toilet roll, black bags, wet wipes and hand sanitiser
• Avoid stony, rooty ground and try to find soft, sandy soil. If you’re in a heathery area, look for peaty ground which will be much easier to dig. Stay well away from water sources and bothies
• Use your trowel to dig a hole – make sure the hole is six inches deep. Kneel next to the hole and empty your bag into it before covering with soil. One bonus of having a stoma is you don’t need to get your bum out so it won’t be obvious what you’re doing!
• If you can’t find a suitable area to dig a hole, you can simply empty into a disposal bag, double bag it, and dispose later
• Make sure you always carry supplies for a bag change, even if you’re only out for the day. Keep your supplies in a dry bag to protect them from getting wet
• If you’re on a multiday hike and need to change your bag, remove all the items you need from their packaging and lay them in front of you on the floor of your tent. Secure your clothing out of the way with a peg or hair bobble. Make sure you double bag any waste products to dispose of later

You can explore our site for further information on some of the topics covered in Laila's story:

• Read more about Laila's story
• You can find out more about stomas on our information pages
• Explore our community through our forum
• Read about other real life stories of bowel cancer