Complete guide for white-collar outdoor travel

The stress of white-collar workers at work and life is always breathless. Over time, they always feel full of powerlessness. They want to relax outdoors, plus rare winter or annual vacations at this time. Many peopleI can’t help but enjoy walking outdoors, enjoying vibrant outdoor sports, and completely relaxing the body and mind.

  How to choose shoes on foot As the saying goes: ‘If a worker wants to be good, he must first sharpen his weapon.

’做运动也是如此,尤其户外运动不比室内运动,无论在场地或个人熟悉度上,皆较具挑战性,此时你就必须针对运动的种类,挑选一双最适合的户外运动鞋,无论上山、You can face the stream or cross country jogging easily.

  The biggest difference between outdoor sports shoes and ordinary sports shoes is that the overall comfort and safety during sports are more prominent. The use of breathable woven fabrics, wear-resistant rubber outsoles and enhanced stability design, even facing rugged mountain roads, coldStreams or other harsher environments will let you pass the mark and play the true essence and fun of outdoor sports.

  NikeAirZoomSpeedblade outdoor sports shoes breathable woven fabric and rubber outsole, to add more safety and comfort to outdoor sports, while the red and gray design, showing popular elements, make outdoor sports more fashionable.

  Reebok cross-country jogging shoes are highly breathable mesh woven uppers, which can keep your feet comfortable and breathable. Diamond grain outsole and carbon fiber outsole increase the stability of your feet and make jogging more comfortable.

  Raichle multi-functional outdoor sports shoes fleece / Nubuk upper and microfiber lining, plus a unique step balance system Ⅱ, can relieve the pressure on the feet, reduce the probability of low injuries, and strengthen the balance of steps when walkingAnd support, as comfortable as possible.

  AKU outdoor sports shoes with reinforced protective padding in the front edge, suitable for general hiking and travel, and uses Gore-Tex waterproof lining, with automatic balance stabilization system and super strong grip performance, increase stability and comfort when walking, and better protect the outdoorsActivity safety.

  adidas running shoes across mountains and rivers, do you still worry that your feet are extremely uncomfortable because they are soaked in water?

The drainage system and breathable tarpaulin of the river shoes make the moisture difficult to enter and quickly discharge, to achieve the best feeling of protecting the feet’s dryness and comfort.

The new balanced mountain and forest cross-country shoes shuttle through rugged mountain and forest roads, and various terrain is often elusive. A good pair of shoes will not only help you through rough terrain, but also protect the safety and comfort of your feet.

  AKU hiking shoes Scothgard leather anti-fouling and waterproof treatment, Gore-Tex waterproof breathable lining and smart breathable cloth, the most suitable for wilderness, mountaineering wear.

The gold sole’s super anti-slip, anti-roll and quick drainage system is ideal for hiking, adventure travel.

  Based on the 70’s style, Puma’s retro cycling shoes are based on the recently popular retro trend. When you ride a bicycle in the suburbs, you will not easily tire your feet, but will become more aggressive.

  Merrell mountain fun shoes Merrell exclusive off-road rubber outsole, off-road racing shoes last and patented built-in shock-absorbing air cushion system, provide more comfortable, safer protection and comfort when traveling through the gaps between mountains and forests.

  Fila cross-country jogging shoes Why not relax outdoors during the holidays?

Choose a pair of professional and good shoes, exercise in the nature of Fendo, there is a little leisurely atmosphere.

  Notes for hiking: Crossing the one-wood bridge: When you pass by, people are a bit like acrobats. They walk across the same shoulder width and walk outside. They look at the place one meter ahead, stick to the bridge step by step, and walk quickly.

If the bridge is not long, it will be a bit faster than walking slowly for many years, and you can pass quickly as long as you keep the balance.

  Over gravel ground: When passing over gravel ground, first test whether the rock is stable. Avoid stepping on the rock at once, as it is easy to lose balance and slip or hurt.

  Crossing the boardwalk: The boardwalk here refers to the narrow roads along the canyon. One side is the gorge wall and the other is the river valley. Only one person can pass.

Because people are carrying backpacks, if they suddenly turn around or squat, they often hit the rock wall to resist themselves from the road, causing danger.

The correct way is to slowly move sideways towards the rock wall.

  Cross the river on foot: When you can’t figure out the depth of the river, use a small wooden stick about the same height to explore the road.

Avoid bare feet, it is safer not to take off your shoes.

When there are stones in the river to walk on, choose dry stones to walk on. Vertical stones can easily slip.

  And make sure the stone is not easy to shake (you can also try with a small stick in front), then move the center of gravity.

Some stones are easy to shake and can cause fracture accidents.

  Walking in rainy days: The most headache in rainy days is that the dirt sticks to the shoes. Walking is very difficult, and it is easy to slip.

Therefore, tighten the shoelaces when walking, so as not to touch the mud pit and stick off the shoes.

It is best to use a shoe climber (non-slip effect) or a walking stick when climbing in a mud pit.

  Uphill: Take steps naturally, not too many steps.

If you take a long walk, your body will shake left and right and lose your balance.

Remember not to raise your knees too high, try to use your thigh muscle strength to improve your body. At the same time, avoid climbing trees or other plants. If you encounter a steep mountain road, you should avoid climbing straight.

  Downhill road: Downhill road generally feels very easy, but if you break the rhythm of walking, it is easy to fall and get injured.

Especially don’t run and jump at the same time, you are easily injured.

  Trim over grass: First, wear long-sleeved clothes and trousers. Watch the route and direction carefully to avoid getting lost.

Don’t follow the person in front, so as not to be injured by the rebound of branches or trees; always pay attention to the cracks or stones in the grass to avoid footfall or fall, and pay attention to the hive or ant nest in the grass.  Crossing the suspension bridge: The suspension bridge is relatively easy to sway from side to side. It is best to pass by one by one. Remember not to be crowded to avoid danger.

At the same time, don’t change the speed of walking, walk over rhythmically.

  How to replenish on foot: In the hot summer, everyone will sweat a lot and feel very thirsty during outdoor activities. In this way, everyone will naturally replenish the lost water, so everyone knows how to correct itTo go to hydrate?

  I also want to ask everyone, “Will you drink water?

“Everyone knows that water is the source of life, and the human body is indispensable for water, but at the same time, everyone must know that” water can carry boats, and they can also overturn boats. “If the water is added improperly, it will have a distorting effect.
  Now, I will introduce some of the knowledge I have collected and collected to you, some common knowledge of “drinking water” and correct drinking methods to discuss and learn with you, hoping to be of some help to everyone’s travel.

  1. We use a simple calculation method to roughly estimate the amount of water a person (adult) should consume in a day: Should an adult add 35?
40 milliliters of water, or 35?
40 grams.

For example, a person weighing 60 kg needs to replenish 2 daily.

2?
2.

4 kg of water. This value includes the water we get from our daily food.

  2. The temperature of drinking water is also particular. Medical experts suggest that it is best to drink warm water, which is quite appropriate. The water temperature is preferably 18?
For 45 seconds, do not drink more than 50 seconds of water or beverages even in winter. The best water temperature should be close to body temperature, which is not only good for absorption, but also quenches thirst.

  3. Don’t take the feeling of thirst as the basis for rehydration. People feel thirsty after a lot of sweating. It is not completely lack of water in the body. It is a feeling caused by small and dense saliva, sticky mouth and dry throat.At this time, you should rinse your mouth with water and take your mouth and throat.

  Then drink a small amount of water in two portions to allow a balanced supply of water.

Do not wait for water when you are thirsty, because the damage to your body due to lack of water when you feel thirsty has already been caused.

  4. It is very necessary to add water in outdoor activities, but do not overdose when replenishing, because a large amount of drinking water at one time is very bad for the body, because a lot of water enters the body in a short time, reducing blood consumption andSudden increase in blood volume will increase the burden on the heart.

  In addition, a large amount of water enters the stomach, and because it cannot be absorbed by the body in time (the human body absorbs water at a rate of up to 800 ml per hour), it will cause water to be stored in the stomach, replace gastric juice, and affect digestion. If you continue to drink after drinking a lot of waterIf you move, the water will shake in your stomach, making you uncomfortable and easily causing vomiting.

  5, the correct method of drinking water is a small number of times, so that not only can maintain the body’s water balance in time, but will not increase the burden on the heart and stomach.

The specific method is to take a small sip at a time, nourish the entire mouth, and then slowly swallow the water in the mouth three times.

  This method should form a habit, so that the body can replenish the water in time to make the mouth and throat feel thirsty, and also prevent the body from sweating immediately, and it can also try to save as little as possible in outdoor activities.Said to be precious water.

I believe that many friends have tasted the taste of water and food.

  6, timely rehydration, drinking plenty of water is a good thing, but experts also remind everyone that excessive drinking can cause “water poisoning”, which will lead to “dehydration and hyponatremia.”

  Especially after a lot of sweating and a lot of hydration, it is more likely to cause “water poisoning”. When some people are very thirsty during summer outdoor activities, they will come to a binge drinking and feel very thirsty, especially cool, in fact everyone may not knowThis is a very wrong way to drink water.

  Because the human body sweats a lot, it loses too much salt at the same time. If you drink a lot of boiled water at one time without replenishing salt, the water is absorbed and absorbed, and then it will be excreted by sweating.The body loses some salt through sweating.

  As a result, the salinity in the blood is gradually reduced, and the water absorption capacity is reduced. Some water will be quickly absorbed into the tissue cells, causing the cells to edema and causing water poisoning. The specific symptoms are dizziness, dazzling, and thirst.Dizziness, severe will suddenly faint.

  7. Drinks that should be avoided during outdoor activities; distilled water; distilled water is generally acidic and is not suitable for fasting intake, which is not good for friends with weak kidneys; carbonated drinks; contains carbon dioxide, which can help digestion, although it can promote the exhaustion of heat from the body and produce coolFeeling refreshing, but with insufficient nutrition, the carbon dioxide gas in carbonated beverages can easily make the stomach feel full.

Especially after a large amount of physical activity combined, it is easy to cause digestive disorders such as gastric ulcer resection and vomiting, which is not suitable for fasting.

  It should be noted that sports drinks doped with electrolytes, which contain a certain concentration of salt and a variety of trace elements and nutrients, have the advantages of being able to effectively supplement the human body because of a large amount of electrolytes lost due to perspiration.

  However, the sodium salt in sports drinks can easily increase blood pressure. If the average person takes it regularly, it will increase the burden on the kidneys and easily cause hypertension in the human body. It is even more inappropriate for patients with hypertension to replace it too much.

  8. Precautions for drinking water on the plateau; the natural environment of the plateau is characterized by cold climate, low temperature and humidity, and long sunshine time.

Plateau water evaporation is generally five times or even dozens of times larger than expected.

  Therefore, the air is very dry. Due to the cold climate, the body’s heat dissipation increases, the plateau environment is low in oxygen, the body’s basal metabolic rate is increased, and the human respiratory rate is faster than in the plain area, about 2-10 times per minute.

  Due to low humidity, large evaporation, increased body heat dissipation, increased breathing frequency, dry air and other factors, the water lost by skin evaporation and breathing increases.

  In particular, the amount of water lost through the skin increases, which causes dry lips, dry and rough skin.

Due to the effects of the various special factors mentioned above, people in highland environments are prone to thirst.

  How to properly drink water according to the particularity of the plateau environment?

In the plateau environment, it is necessary to increase the water intake to supplement the water lost from the skin and breath, to ensure the normal physiological needs of the body. In the plateau environment, the daily physiological water requirement for adults is higher than that in the plains, generally 2.
5-4 liters is appropriate.

  However, those who are new to the plateau should not drink too much water. Those who have not adapted should avoid drinking too much water to prevent plateau pulmonary edema. It is better to gradually increase after the body adapts.

There is a lot of activity during the day, and the amount of drinking water can be increased accordingly. Above, mainly drinking more water in the afternoon.

  It is not advisable to drink too much water at night, as this will increase the burden on the heart and is detrimental to the body. Drinking water is recommended to drink boiled water instead of raw water.