During the entire mountaineering process, the energy consumption of the body is very large. How to supplement the body energy? How do we properly replenish water in the face of a lot of body perspiration? Here are some dietary advice that will help your climbing.
One of the physiological functions of carbohydrates is to supply energy. Therefore, we mainly use staple foods when preparing food. Such as whole wheat bread. (It's best not to bring dessert)
2. Bring some chocolate, it can quickly add energy. (You can choose chocolate beans in hot weather)
3. Prepare some portable vegetables and fruits. (Vegetables and fruits must be cleaned) such as cucumbers, tomatoes, apples, and citrus. Can timely supplement the body's vitamins and trace elements. (Perspiration is lost during exercise, and trace elements need to be added in time)
4. You can bring some pickles to supplement trace elements, but it must be eaten in moderation to avoid the need for large amounts of drinking water, causing a heart and stomach burden.
5. For many friends like to bring some meat foods, at this point I think that when the outdoor climbing exercise should not eat meat foods, first of all, if the weather is too hot, the meat is very contentious and it will cause diarrhea after eating. In addition, exercise can cause the body to produce large amounts of lactic acid, (the body itself is weakly alkaline) and makes people feel tired. If you continue to consume acidic meats at this time, it is not conducive to physical recovery. Therefore, it is advisable to consume basic foods such as carbohydrates and vegetables and fruits.
6. Avoid drinking, eating spicy foods, fried foods, and high-sugar high-salt snacks.
7. Avoid eating too much and burden the stomach. Remember not to go hiking or going downhill immediately after the meal. Take at least 40 minutes to rest before exercising. Avoid belching during exercise.
8. Problems with drinking water. Should try not to drink a variety of drinks, such as carbonated drinks, fruit juices, too sweet sports drinks (although sports drinks can be timely supplement electrolytes, but the sugar content is too large. Should not be added during exercise) and the like. To drink boiled water, or mineral water, or 1% of salty water, etc., to heat to remove heat, timely replacement of the body due to a lot of sweating and the loss of sodium.
9. Avoid drinking ice water. Because the normal human body temperature at 37 degrees, after exercise, it can rise to 39 degrees, if you drink ice water, it will strongly stimulate the gastrointestinal tract, causing gastrointestinal smooth muscle spasm, blood vessels suddenly shrink, causing gastrointestinal disorders, resulting in indigestion. (If you come across a spring water, don't drink it immediately. You can drink it for a while.)
10. Avoid bouncing a lot of water once. Follow a few slow drinking principles. Each time should not be too short, 10-15 minutes is appropriate.
11. Last but not least, pay attention to finished meals, and don't throw litter when drinking water, put them in rubbish bags, and put them in designated bins. Everyone must pay attention to environmental protection!
Editor: Zhao Hao
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