Never drink tap water anywhere unless you are sure about it. Use only the bottled/or filtered water. The water should be consumed in large quantity on per daily basis depending upon the perspiration rate of the individual. Please note that water should be consumed in small quantities while trekking to avoid fatigue and dehydration. Avoid drinking too much of water at night, we often tend to ignore the urinary calls at night on the high altitudes which in turn is not good for the kidney functioning.
Either we feel hungry or we don't feel so, the latter in not a good idea considering the amount of physical work the body is doing. Eating too much can add troubles in digestion due to cold. It is advised best to the knowledge that 5-6 small meals through out the day will boost the metabolism and will neither add drowsiness that we all experience after a heavy meal. Avoid all the allergic food as per the individual. Before the trek a good carbohydrate meal serves the essentials for the energy. Fruits and chocolates can be the best source of energy during the treks. Each meal should be balanced with carbohydrates, proteins, fat and fiber in form of salad.
In order to avoid those painful cramps during the trek a brief warm-up is essential. Do full body stretching early morning and a full body warm-up before the trek. It prepares your body for the physical activity minimizing the damage done to the muscles. Stop whenever you feel so.
This can be a surprise and also an experience to go behind the bushes while trekking. We can avoid these unknown calls if we make it a habit to wake up early morning, have a cup of tea/coffee or water, feel the breeze of nature and unload ourselves. The body gets used to whatever timetable we fix for it. Initially it may be a trouble for some but the better we make the bowel moment a routine the more happy we go. What is important is to notice that the stomach trouble should not be diarrhea or constipation. A meal full of fiber is required in case of constipation to let the load go and in case of diarrhea, drink lots of water, listen to your body, eat if you feel hungry, take lots of soup and light food else. 'Eat less Drink more Sleep less Walk more' .
Sweating is natural way to keep our body cool. Going outdoors makes you wet in sweat than your gym itself. Sweating gives rise to two major concerns.
1. Dehydration - Even mild dehydration can make the trek difficult. Always carry water and walk in shade as much as possible.
2. Change your clothes specially the inners when your reach the camp, the wet clothes can give cold to you as soon as temperature drops.
SUNBURN/ MOSQUITO BITE
This is not what you want as a reminder of the trip. Consult your doctor before applying sunscreen with higher SPF grading. The Sun is more stronger at high altitudes. A hat can serve useful, in addition a scarf covering the face also helps to some extent from the direct rays of Sun. Apply mosquito repellent during evening to avoid the unwanted mosquito bites.
The most important aspect is to pay attention to your body. Any injury should be reported to the trek lead and necessary action should be performed. Following some of the basics will certainly help us to avoid many unwanted outdoor health issues. Stay outdoors and feel the difference.
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