Netizens summarize outdoor knowledge: fatigue protection and physical recovery

Outdoor activities are a kind of sports, and fatigue is inevitable. How to avoid accidental injuries caused by fatigue is something that everyone participating in the activity should pay attention to. There are many causes of fatigue, and the speed and degree of fatigue development vary from person to person. Prevention of fatigue should be based on the environment, the difficulty of the sport, the level of interest, and of course the most important thing is to follow your physical health.

1. Strengthen physical training in daily life.

2. Reasonable load.

The load should generally not exceed 1/3 of your body weight, and at most should not exceed 45% of your body weight. Try to measure the weight you can bear based on your physical condition.

3. Before setting out on a long-distance hike, you should do warm-up exercises before starting to walk.

The leader should control the speed of travel, try to avoid speeding up and slowing down, and maintain his own natural pace. Going too fast or too slow will increase fatigue.

4. Get adequate rest.

The rest time varies depending on the amount of exercise and the altitude. When walking at a lower altitude or on flat ground, you should generally rest for 10 minutes after walking for 50 minutes. Resting regardless of whether you feel tired or not is one of the best ways to avoid fatigue. When the journey reaches 3/5 of the total distance, you should take a long rest for two hours.

During a long break, you should remove your equipment and get enough rest. If conditions permit, you can soak your feet or take a bath during the long break to achieve the effect of getting enough rest.

When walking at a higher altitude, you should rest for 10 minutes after every 10 minutes of walking. When walking at extremely high altitudes (above 5,000 meters), you may need to rest after every two steps to eliminate fatigue. Of course, the length of rest time is not a rigid rule and should be flexibly controlled according to specific circumstances, such as climate and attire.

5. Ensure adequate sleep time.

Generally speaking, you should get eight hours of sleep every day.

6. Adequate nutrition and reasonable diet.

Outdoor activities can consume up to 4,000 calories per day. Walking on mountain roads and rugged terrain consumes 16 times more energy than walking on flat ground. Without adequate nutritional support, fatigue levels will increase and the time required to recover will be prolonged.

The way to replenish energy is to eat more vegetables, supplement protein, sugar and fat in moderation, distribute the calories of three meals a day reasonably, and do not overeat.

7. Drink enough water.

Drink at least 4 liters of water every day (not including the water contained in the diet). In hot areas or summer, you sweat a lot and need to replenish 6 to 7 liters of water every day.

It is best to drink enough water before departure and during long breaks, and bring enough water with you to replenish at any time. Since sweating takes away a lot of salt, you can replenish it by eating salty food or adding appropriate amount of salt to soup.

8. Learn some simple massage techniques

When you have overdrawn your physical energy, are extremely tired, have back pain, legs fatigue, and feel powerless all over, using some traditional Chinese medicine massage techniques can quickly and effectively stimulate your body's potential, relieve discomfort, and restore your physical energy.

If you find someone with flushed face, rapid breathing, heavy sweating, body swaying or fainting during outdoor activities, you should immediately provide first aid on the spot: let them lie quietly on the spot, loosen their equipment and collar and belt, and replenish water.

If conditions permit, glucose and saline can be supplemented. Stimulate the Hegu, Renzhong, Shaoshang and other acupoints. Pay attention to ventilation and heat dissipation when it is hot, and keep warm when it is cold. When providing first aid, you must show humanistic care, comfort the injured person at all times, and pay attention to changes in physical signs (breathing, pulse, body temperature). If heartbeat, breathing difficulties, or hematuria occur, call the emergency center immediately.