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First Aid, Fitness & Medication

First aid, fitness, and staying well.

33 resources

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First Aid & Emergencies

First-aid kits, CPR, incident reports, emergency care basics.

11 Resources
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Fitness & Wellness

BMI, calories, hydration, heart rate.

14 Resources
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Medication & Supplies

Dosage, storage, expiry, medication inventory.

8 Resources
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About Health & Wellness

Staying well is mostly small daily decisions: eating enough, hydrating, moving regularly, keeping medications organized, and knowing what to do when something goes wrong. PickShack's health tools help with the measurable parts: calorie needs, hydration targets, BMI, heart rate zones, medication dosages, and first-aid kit contents, using CDC, Mayo Clinic, and Red Cross reference data. Three areas cover first aid and emergencies, fitness and wellness, and medication and supplies. These tools are for education and planning, not medical diagnosis. Talk to your doctor for anything beyond general guidance.

Tools 14

First Aid & Emergencies 2

CPR Compression Rate Metronome An audio and visual metronome set to the AHA-recommended 100–120 compressions per minute, practice CPR timing or guide compressions in an emergency.
Emergency Action Decision Tree: What to Do First Pick the incident, severity, and patient to get ranked first-response actions, critical DO NOT warnings, and when-to-call-911 thresholds for 10 common home emergencies. General guidance, not a substitute for first-aid training.

Fitness & Wellness 8

Blood Pressure Checker Check your blood pressure category from a systolic and diastolic reading. Five zones (low, normal, elevated, stage 1, stage 2) per the AHA / ACC 2017 guidelines, with a category-specific next step.
BMI Calculator Calculate your Body Mass Index in seconds (works in imperial or metric) and see your BMI category with a plain-language explanation.
Calorie Burn Calculator Estimate calories burned during common activities using MET values and your body weight. Useful for planning food supplies during evacuation or extended outdoor work.
Daily Water Intake Calculator Calculate your personalized daily hydration target in ounces, liters, and bottle counts, adjusted for body weight, activity level, climate, and special health conditions.
Dehydration Risk Calculator Estimate hourly water loss based on activity, heat, and body weight. Find out how much water you need to stay safe during outdoor work or an emergency.
Heart Rate Zone Calculator Calculate your personal heart rate training zones based on your age and resting heart rate to optimize every workout.
Sleep Need by Age Calculator: How Much Sleep Do You Need? Find how much sleep you need by age, activity level, and current sleep-debt symptoms, with a recommended bedtime worked back from your target wake time.
Weighted Blanket Weight Calculator Recommended weighted-blanket weight from body weight in lb or kg, with sleeper-preference and child-vs-adult adjustments. Both imperial and metric output.

Medication & Supplies 4

Medication Dosage by Weight Calculator Calculate weight-based medication dosages for common OTC drugs. Enter body weight and select a medication to see the recommended dose range.
Medication Expiry Tracker Add your medications and expiry dates to see what is expired, expiring soon, or still current, keep your medicine cabinet and emergency kit ready.
Medication Temperature Safety Checker Check whether your medications are still safe after a power outage or temperature excursion. Covers insulin, EpiPens, biologics, and common oral medications.
Prescription Refill Timing Calculate when to call the pharmacy and pick up your next refill from last fill date and day supply. Outputs next refill date, pharmacy call date, and days remaining.

Guides 12

First Aid & Emergencies 6

Car First Aid Kit What to keep in a compact first aid kit for your vehicle, road trips, and everyday travel.
Emergency Care Basics Simple guidance for what to do before help arrives, focused on basic preparedness and response.
First Aid Kit Checklist What to keep in a practical first aid kit for home, car, travel, and everyday preparedness.
Home Emergency First-Aid Skills: What to Actually Do The action layer to pair with your first-aid kit: what to actually DO in 10 common home emergencies, with Canadian Heart and Stroke plus AHA BLS-aligned guidance and common mistakes to avoid.
Home Medical Kit What to keep in a practical home medical kit for everyday illness, minor injuries, and preparedness.
Travel First Aid Kit What to pack in a compact first aid kit for trips, flights, vacations, and travel.

Fitness & Wellness 4

How Much Water Should You Drink a Day Why the 8-glasses rule is wrong, how body weight, activity, heat, and altitude shift the real target, and the signs of under- and over-hydration to watch for.
How to Calculate Your Heart Rate Zones Max heart rate formulas (220 minus age and Tanaka), resting heart rate, the five training zones and what each is for, and how to use them in real workouts.
How to Sleep Better Tonight (5-Minute Habits + The Sleep-Aid Reality) The 5 sleep-hygiene non-negotiables, what to do during 3am awakenings, the honest reality of sleep aids, when to see a doctor, and shift-work, jet-lag, and postpartum cases.
Understanding Your BMI: What It Means What BMI actually measures, the adult categories, where it breaks down for muscular or older adults, and the better metrics to look at alongside the number.

Medication & Supplies 2

Medicine Supply Checklist Build a practical home medicine supply for pain relief, stomach issues, allergies, cold symptoms, and prescriptions.
Understanding Medication Side Effects: Labels, Interactions, Red Flags A reference guide for residential medication users: how to read drug labels and patient inserts, side-effect categories, drug-drug and drug-food interactions, and when to call a doctor vs seek emergency care. US and Canadian sources.

Printables 7

First Aid & Emergencies 3

Emergency Response Quick Reference (Laminate-and-Keep Card) A printable, laminate-friendly emergency quick-reference card: 911-vs-urgent-care decision matrix, 6 scenarios with 3-step responses, CPR and AED refreshers, a NEVER list, fill-in emergency contacts, and provincial Canadian poison control numbers.
First Aid Incident Report Document injuries, treatments administered, and follow-up actions with this printable incident report form for your first aid kit.
First Aid Kit Checklist Printable checklist for reviewing and restocking a practical first aid kit for home, car, travel, or emergencies.

Fitness & Wellness 2

Daily Hydration Tracker (Printable) A one-week printable hydration tracker with seven day columns, hourly rows, check-boxes for each 8 oz serving, daily target field, and a daily total row.
Sleep Quality Log (14-Night Tracker + Sleep-Hygiene Reference) Printable 14-night sleep tracker for spotting patterns: bedtime, wake time, hours, quality, wake-ups, and caffeine, alcohol, and exercise correlations, plus target sleep windows by age and when-to-see-doctor signs.

Medication & Supplies 2

Medication & Prescription Inventory Track prescriptions, over-the-counter medications, supplements, and emergency first aid supplies with dosage, refill dates, and storage locations.
Medication Administration Log Printable medication administration log for tracking daily doses, timing, side effects, and refill dates for household medications.

Frequently asked questions

Can these tools replace medical advice?

No. PickShack's health tools provide educational estimates based on public health guidelines from the CDC, NIH, and Red Cross. For diagnosis, treatment, or anything persistent or serious, talk to a licensed healthcare provider.

How accurate is BMI as a health measure?

BMI is a rough screening tool, not a direct measure of health or body composition. It doesn't distinguish muscle from fat, and it's less reliable for athletes, older adults, and people of certain ethnic backgrounds. Use it alongside other indicators like waist measurement, blood pressure, and how you feel day to day.

What should be in a basic first-aid kit?

Bandages in multiple sizes, gauze, medical tape, antiseptic wipes, tweezers, scissors, a thermometer, pain relievers, an emergency blanket, and any personal prescriptions. Our first-aid kit checker builds a list based on your household size, activities, and climate.

How do I track medication expiry and dosing for a family?

The medication inventory printable covers name, dose, prescriber, refill date, and expiry for every household member in one place. Update it at each pharmacy visit.

How much water should I drink per day?

The common eight cups rule is a rough baseline. Actual needs depend on body weight, activity, climate, and diet. Our hydration calculator adjusts for those factors and gives a personal target in ounces or milliliters.