1.One of the physiological functions of carbohydrates is to provide energy. Therefore, when preparing food, focus on staple foods, such as whole wheat bread. (It’s best not to bring desserts.)
2.Bring some chocolate, which can quickly replenish energy. (Choose chocolate beans when it's hot.)
3.Prepare some easy-to-carry vegetables and fruits. (Make sure the vegetables and fruits are thoroughly washed.) Examples include cucumbers, tomatoes, apples, and citrus fruits. These can promptly supply your body with vitamins and trace elements. (Sweating during exercise causes loss of electrolytes, so it's important to replenish trace elements in time.)
4.You can bring some pickled vegetables to supplement trace elements, but eat them in moderation to avoid needing to drink large amounts of water, which can burden the heart and stomach.
5.Many people like to bring some meat products when hiking. On this point, I believeoutdoormountain climbing is not suitable for eating meat. First, if the weather is too hot, meat can easily spoil and cause diarrhea after consumption. Additionally, exercise produces a large amount of lactic acid in the body (the human body is naturally slightly alkaline), which makes you feel fatigued. Consuming acidic meat products at this time is not conducive to recovery. Therefore, it is recommended to consume alkaline foods such as carbohydrates and vegetables and fruits.
6.Avoid alcohol, spicy foods, fried foods, and high-sugar, high-salt snacks.
7.Avoid overeating, which puts a burden on your digestive system. Remember not to go hiking or descending immediately after a meal; rest for at least 40 minutes before exercising to prevent side stitches.
8.Drinking water. Try not to drink various beverages, such as carbonated drinks, fruit juice, or overly sweet sports drinks (although sports drinks can replenish electrolytes promptly, their sugar content is too high and they are not suitable for consumption during exercise). Instead, drink plain water, mineral water, or 1% light salt water to reduce heat, combat summer fatigue, and replenish the sodium lost through excessive sweating.
9.Avoid drinking ice water. Normally, the human body temperature is around 37°C, and it can rise to about 39°C after exercise. Drinking ice water can strongly stimulate the gastrointestinal tract, causing intestinal smooth muscle spasms and sudden blood vessel constriction, leading to gastrointestinal dysfunction and indigestion. (If you encounter mountain spring water, don’t drink it right away. Let it sit for a while before drinking.)
10.Avoid drinking large amounts of water all at once. Follow the principle of small sips at a slow pace. Keep intervals between drinks no shorter than 10–15 minutes.
11.Finally, be sure not to litter after meals or drinking. Put trash in garbage bags and then dispose of it in designated trash bins. Everyone, please pay attention to environmental protection.