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What should I pay attention to when hiking in summer?

The hot weather in summer can't stop the enthusiasm of outdoor enthusiasts. So what are the precautions for outdoor hiking in summer? It's best to have a companion on foot in summer, try to reduce the weight of your backpack, get ready in advance, and the most important thing is to do a good job of sun protection and hydration. In addition, what clothes to wear and what equipment to bring on foot in summer are also the most important, such as quick-drying clothes, trousers or leather clothes, hiking poles, hiking shoes and so on. Next, let me introduce the knowledge of hiking in summer. How to hike correctly in summer

Summer is as hot as fire, but it can't stop our outdoor heart. There are not a few friends who like outdoor hiking. What should I pay attention to when hiking outdoors in summer? Talk about skills.

Outdoor hiking skills in summer

1, turtle step

In the process of long-distance walking, don't think it is enough to strut forward. This is actually a wrong idea. You know, striding is to use the explosive power of leg muscles, after all, it is limited. What we need more is a kind of endurance, and nothing can be completed in one step. So a smaller stride will not have a big impact. Make full use of the toughness of our leg muscles, they are quite effective in a protracted war.

Step 2 blow

Then we should adjust our breathing and try to keep our breathing and movements in a rhythmic state. Keep your muscles moving slowly and endlessly, plus breathe smoothly and evenly. Simply put, you are breathing almost every step of the way. Marathon runners can breathe every two or three steps on average during the race. If we are not used to it, we can also force ourselves to breathe, just take a deep breath. But be careful not to push too hard, or you will strain your lungs and intercostal muscles. Good breathing is a good way to keep energy in the body.

Step 3 use muscles

To make walking the most natural rhythmic aerobic exercise, we should also make full use of this rhythmic muscle movement when going up and down slopes, so as to reduce the burden on bones and joints as much as possible. Especially when going downhill, especially those long-distance downhill, you must use your feet well, so that you can have an immediate effect. Because instead of having a bad effect on bones and joints for a long time, it is better to let the muscles bear more.

Step 4 rest

In addition, it is necessary to arrange rest time reasonably during the trip and replenish energy in time. After walking for a considerable period of time or distance, you should have a proper rest. When resting, you should take in some sugar and water that can be converted into energy immediately, so that your body can be replenished in time, so as to recover your physical strength quickly. You can untie your shoelaces, but you must remember not to take off your shoes before you arrive at the campsite. Because your feet will swell slightly during a long walk, you will have a rest and take off your shoes. The next road will only make you miserable.

5. Warm up before exercise and stretch after exercise.

It is best to do stretching and other preparatory actions or run for 5- 10 minutes before starting exercise to increase joint flexibility and prevent sports injuries. In the process of exercise, we should step by step, do what we can, don't be impatient, don't stop suddenly, and increase or decrease the amount of exercise in an orderly way. Try not to go out for exercise immediately after meals. Generally, it is best to exercise once every 1 hour.

Matters needing attention in summer hiking

1, it is best to have a companion and try to reduce the weight of the backpack. Prepare some first-aid medicine in case of emergency.

2. Know your body and where you are going before you leave.

If you want to go to some warm places, you'd better avoid noon, put on a sun hat and prepare enough drinking water to avoid heatstroke. Enough is enough to quench your thirst. The water is preferably tea, with some salt. Green tea can quench thirst, and salt can prevent excessive sweating from causing insufficient salt in the body.

4, balance the walking speed, it is best to slow down. Rest properly when you are exhausted, and don't choose swamps or low-lying places.

5, ensure adequate sleep and food, try to eat fresh vegetables, even if conditions do not allow, but also eat dry food while supplementing enough vitamins and minerals.

6, pay attention to the choice of shoes, hiking is very tiring, it is very important to have a pair of light and comfortable hiking shoes. Even if you can't, try to ensure the practicality and comfort of your shoes.

7. Long-distance hiking is also very important to warm up, just like stretching your muscles properly before going to physical education class. Travel is the same. You can do some necessary training before you leave.

8. Try to give your feet a chance to relax after hiking every day. Soak your feet for a day and do some simple massage. Remember not to tear the blisters on your feet at will, it is easy to get infected.

9. Walking posture is also very important. When climbing a mountain, lean forward slightly; When climbing on a steep slope, you should take a zigzag route; When going down the mountain, lean back slightly, relax the muscles of lower limbs and avoid backache and leg weakness.

10. Hikers should make a simple timetable according to their physical condition before leaving. It's best to walk 4-5 kilometers every day and rest in time to recover your strength.

1 1. Be a romantic hiker. Don't often walk up and down the same road, you can try to take a detour, so that you can see the surrounding environment clearly. Maybe you will find different changes because of the different climate and seasons. Sometimes you might as well stop and observe, maybe you will find something new.

12. In addition to the most basic outdoor products, you must prepare a pair of shoes that you feel comfortable to wear but convenient to travel. The sole should not be too thin, preferably hiking shoes.

Summer hiking equipment

1, quick-drying clothes pants or leather clothing: it should have the functions of windproof, waterproof, breathable and sweat-wicking.

2, outdoor hats or headscarves: shade and cool, to prevent heatstroke.

3. Gloves: Choose windproof, waterproof and wear-resistant.

4, trekking poles: trekking poles are essential equipment for hiking and mountaineering.

5. High-waist hiking shoes: waterproof, dustproof, windproof and breathable.

6, socks: warm, windproof.

7, rain gear: wind and rain, protect outdoor items to carry dry.

8. Stove and pot: Necessary appliances for outdoor dining.

9. Backpack: Choose the right backpack according to the route distance.

10, windproof tent: it plays the role of windproof and warmth.

1 1, floor mats, moisture-proof mats and sleeping bags: choose appropriate moisture-proof mats and sleeping bags according to the temperature.

12, headlights, camp lights, tent lights: necessary for outdoor lighting.

13, glasses, life-saving whistle, lighter, knife, walkie-talkie, ID card and high-energy food (such as beef jerky and chocolate) are all necessary items.

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