Outdoor hiking tips in winter

All of sports, outdoor hiking may be the best way to open up winter. So we share the precautions for outdoor hiking in winter.

  1. Precautions for outdoor hiking in winter
  • Outdoor hiking in winter should ensure enough sleep time and nutritional supplements, and try to eat as much fresh fruits and vegetables as possible. In winter, you must bring some common medicines (such as cold medicine, cough medicine, anti-inflammatory medicine, hot quilt, etc.).
  • If you are hiking outdoors in winter, it is best to conduct several adaptive trainings before starting, and gradually increase the amount of exercise to enhance endurance. When you start outdoor exercise, increase the amount of exercise step by step. It is usually necessary to do some simple warm-up exercises first, and then gradually increase the intensity according to a certain breathing rate to avoid sudden changes in the breathing rate during exercise. When walking, touch the ground with your feet, use moderate force, and keep your body balanced.
  • The intensity of hiking and snow climbing should not be too high, and the heart rate should be kept at 120-140 beats/minute; snow climbing is an excellent aerobic exercise, and it is generally advisable to exercise 1 to 2 times a week.
  • Appropriate exercise intensity will increase the level of brain pancreatin in the body. Brain pancreatin has the effect of suppressing appetite and increasing the body's heat production. Therefore, after climbing, you will often feel appetite decreased and food intake decreased.
  • Pay attention to replenishing water during winter mountaineering, drink more hot water on the basis of satisfying thirst, or drink 400-600 ml of water 10-15 minutes before exercise, so as to reduce the degree of water shortage during exercise. . Beverages should be selected with appropriate sugar content and electrolysis (and preferably vitamin C) to reduce fatigue and restore physical strength as soon as possible.
  • During outdoor hiking or mountain climbing in winter, the consumption of energy and various nutrients is relatively large. Therefore, in addition to the intake of sufficient energy according to personal circumstances, the supply of vitamins is indispensable in the diet. Special attention should be paid to supplementing an appropriate amount every day. Vitamin A, Vitamin B and Vitamin D. In addition, food should be easy to digest, eat less crude fiber and gas-producing foods (celery, leeks, soybeans, etc.), eat more alkaline foods, vegetables, fruits, kelp, etc., to facilitate the acid-base balance in the body and increase the alkali reserve , Improve athletic ability.
  • You should understand the climatic characteristics of the mountains in winter, and strive to get a reliable weather forecast before climbing. Wear good clothes to keep out the cold and prevent colds. When climbing in winter, you must concentrate on your mind and not just look at the scenery without paying attention to your feet. Walk for half an hour and rest for 5-10 minutes to avoid excessive fatigue.
  • Take as little luggage as possible and pack lightly. With trekking poles, it saves energy and is good for safety. When walking on steep slopes, it is best to take the zigzag route, which can reduce the slope. Don't walk too fast down the mountain, let alone run, this will cause the knee and leg muscles to bear excessive tension, and cause knee joint injury or muscle strain.
  • When resting in winter, do not sit on the snow or at the wind vents, loosen your collar slightly when sweating, and do not take off your clothes or hats to prevent colds.
  • Snow goggles or sunglasses can prevent snow blindness. If they are all black pine forests, look at the forest more to prevent snow blindness. Pay attention to the snow cover to prevent avalanches due to loose snow, which may cause casualties to climbers.
  • In winter, hands and face are exposed to the outside for a long time, or after prolonged contact with ice and snow, the hands and face will get frostbite. If the frostbite is not rubbed after the frostbite, nor can it be rubbed with snow or soaked in cold water. You can use warm body parts, such as hands, abdomen, etc. to warm up frozen tissues.
  • In winter, there are many wild animals that do not hibernate in the mountains. Because of the lack of food in winter, they will often go to the mountains boldly regardless of the threat of human activities. Whether it is a wild boar or a bear, it is unfortunate for people.
  • There is a lot of snow in the mountains in winter. Relatively speaking, the snow-covered sections are safe. However, there are many snowy roads that have been stepped on for a long time to form an ice layer, which is very smooth and has a high chance of slipping...
  • Trekking in the snow in winter consumes about twice as much physical energy as hiking in summer. Accordingly, the trekking speed has dropped from 3 kilometers per hour in summer to about 1.5 kilometers per hour. Therefore, the route selection must consider the factors of distance and physical strength, and do not walk too long routes.
  • When walking in groups, you can help each other and take care of each other. When the team is advancing, the team behind should try their best to step on the footprints of the team in front. One is for safety; the other is to save a lot of physical strength; when encountering heavy snow cover and nowhere to be found, the physically strong players should alternately rotate and open the way to ensure the average physical fitness of the entire team. The key to snow trekking is to be slow and steady. It doesn't matter if you walk less or slowly. You must not hurry.
  • For snow camping, as long as you prepare enough warm sleeping bags, use thicker moisture-proof pads or use automatic inflatable moisture-proof pads, it feels no different from summer. Choose a camp to find shelter from the wind. Observe whether there is the possibility of avalanches nearby, and whether the snow on the branches will be blown off by the wind. Before camping, use a sled or snowshoes to build a flat ground and fix the tent. It is best to use a snow tent with a snow skirt.
  • The biggest danger facing outdoors in winter comes from the low temperature during hiking and camping. It must be insulated to prevent frostbite and loss of temperature (the loss of temperature often occurs quickly). If you stop moving in the cold wind and snow, your body will stop producing heat. Always keep a set of dry clothes and a pair of socks for future use. Wear a hat and gloves in the tent at night. Most of the body's heat is dissipated through the head, while maintaining the temperature and flexibility of the fingers is very important.
  • After hiking in winter, soak your feet with hot water and salt to relieve fatigue. When there are blisters on the soles of your feet, you can use a needle (wipe it with an alcohol cotton ball or burn it on a fire) to draw out the water, and then apply red potion to prevent infection. Remember not to tear off the skin, it will be easy to be infected and will aggravate the pain of the feet.
  1. List of essential equipment for outdoor hiking in winter
  • Snow cover: put it on the foot, from the upper part to the knee, and cover the upper at the lower part, to prevent snow from entering the shoes.
  • Jackets and Jackets: Outdoor clothing needs to be windproof, waterproof and breathable.
  • Hat: Be sure to wear it, because more than 30% of the body's heat is lost from the head and neck, it is best to wear a hat with knee pads.
  • Gloves: choose warmth, windproof, waterproof and wear-resistant. Fleece gloves sold in outdoor stores work best.
  • Trekking poles: When hiking in the snow, some sections may be unpredictable in depth, and trekking poles are essential equipment.
  • Socks: You must bring spare socks outdoors in winter, because socks with moisture may freeze into ice when you get up the next morning.
  • High-waist mountaineering (hiking) shoes: When crossing the snow in winter, the waterproof and breathable performance of mountaineering (hiking) shoes are very high.
  • Stove and cookware: It is cold in winter. A cup of warm milk or a cup of hot ginger syrup is very important when trekking through tents and camping.
  • Snow-proof tents: winter snowy tents are equipped with snow skirts to keep wind and warmth.
  • Down sleeping bag: Choose a suitable down sleeping bag according to the temperature. The temperature in the tent at night is about -5°C to -10°C, and a down sleeping bag that is cold-resistant to about -15°C is needed. When camping in a cold area, use a hollow cotton sleeping bag and a fleece sleeping bag overnight, and be sure to use a camp lamp to increase the temperature in the tent.
  1. Winter equipment precautions
  • For hiking in winter, it is best to prepare a pair of spare insoles and socks; if you do not have the conditions to dry the insoles and socks, use your body to dry them.
  • The food should be as little liquid as possible, because you will find that it is frozen solid and it takes a lot of work to melt.
  • The kettle filled with water should be prevented from being frozen. Don't throw away food, it is easy to attract wild animals.
  1. Three types of people who are not suitable for hiking in winter
  • People with diseases in the legs and waist, such as arthritis, osteoarthrosis, lumbar disc herniation and osteoporosis.
  • In patients with coronary heart disease, when climbing mountains, the physical exertion is large, the blood circulation is accelerated, the body burden is increased, and it is easy to induce angina and myocardial infarction.
  • Patients with vertigo are prone to fall.