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 chips when it’s hot.)
3. Prepare some portable vegetables and fruits. (Make sure they are thoroughly washed.) Examples include cucumbers, tomatoes, apples, and citrus fruits. These can promptly supply vitamins and trace elements to the body. (Sweating during exercise causes loss of electrolytes, so it's important to replenish trace elements in time.)
4. You may bring some pickled vegetables to supplement trace elements, but consume them in moderation to avoid the need for excessive water intake, which could burden the heart and stomach.
5. Many people like to bring meat products, but I believe it’s not suitable to eat meat during outdoor hiking. First, if it’s too hot, meat can easily spoil, leading to diarrhea after consumption.
Additionally, exercise produces a large amount of lactic acid in the body (the human body is naturally slightly alkaline), causing fatigue. If acidic meat products continue to be consumed at this time, it is not conducive to recovery.
Therefore, it is recommended to consume carbohydrates and vegetables and fruits—alkaline foods.
6. Avoid alcohol, spicy foods, fried foods, and high-sugar, high-salt snacks.
7. Avoid overeating, which can burden the digestive system. Remember not to hike or descend immediately after eating; rest for at least 40 minutes before engaging in any physical activity to prevent side stitches.
8. Regarding hydration: try not to drink various beverages, such as carbonated drinks, fruit juices, or overly sweet sports drinks (although sports drinks can replenish electrolytes in a timely manner, their high sugar content makes them unsuitable for consumption during exercise).
Drink plain water, mineral water, or 1% light salt water to cool down, relieve heat, and promptly replenish sodium lost through heavy sweating.
9. Avoid drinking ice water. Normally, the human body temperature is around 37°C, which can rise to about 39°C after exercise. Drinking ice water can strongly stimulate the gastrointestinal tract,
causing spasms in the gastrointestinal smooth muscles and sudden vascular constriction, leading to gastrointestinal dysfunction and indigestion. (If you come across mountain spring water, don’t drink it immediately. Let it sit for a while before consuming.)
10. Avoid drinking large amounts of water all at once. Follow the principle of drinking small amounts slowly. Allow at least 10–15 minutes between drinks.
11. Finally, be sure not to litter after meals or drinking. Put trash in garbage bags and dispose of it in designated bins. Everyone, please pay attention to environmental protection!