1. Stay hydrated during winter hikes. In addition to drinking enough water to quench your thirst, consider drinking a bit more hot water or having 400–600 ml of water 10–15 minutes before exercising. This helps reduce dehydration during the activity. If bringing drinks, opt for those containing an appropriate amount of sugar and electrolytes (preferably with vitamin C) to help relieve fatigue and restore energy more quickly.
2.Before setting out, engage in several sessions of adaptive training, gradually increasing the intensity to build endurance. When beginning winter hiking exercises, increase the workout load gradually—don’t start with high-intensity activity. It’s best to begin with some simple warm-up exercises, then slowly increase intensity according to a steady breathing rhythm to avoid sudden changes in your breathing pattern during the hike. Walk with the entire sole of your foot making contact with the ground, using moderate force, and maintain your body balance.
3.Understand the climatic characteristics of mountains in winter and try to get reliable weather forecasts before your hike. Dress warmly to prevent catching a cold. During winter hikes, stay focused—don’t get so caught up in the scenery that you neglect where you’re stepping. Take a 5–10 minute break every half hour to avoid excessive fatigue.
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