Indlela yokuzivivinya ngokuphepha endaweni ephakeme kakhulu
Uma uqeqesha endaweni ephansi futhi uhlela ukuzivocavoca endaweni ephakeme, usongo lokugula kwentaba luyinto yangempela. Nazi ezinye izincebiso ezisebenzayo nezinyathelo ongayithatha ukuze wenze isikhathi sakho ezintabeni ziphephe.
Ukukhathazeka okuyinhloko kwalabo abahambela phezulu ekuzivocavoca kubandakanya lokhu okulandelayo:
Ukunciphisa Ukutholakala kwe-Oxygen
Njengoba uhamba ukusuka elwandle kuya endaweni ephakeme ukucindezela emoyeni kwehla futhi ikhono lakho lokuthatha kalula umoya-mpilo linciphile.
Ngenxa yokuthi kunzima ukuthola i-oxygen emaphashini akho, uyazikhokhela ngokwandisa izinga lokuphefumula, ukujula nokushaya kwenhliziyo. Kuze kube yilapho ubambelela khona ungathola ukuthi lokho ongakwenza kalula ekhaya kunzima kakhulu ekuphakameni.
Ukwehla kwamanzi
Nakuba ukutholakala kwe-oksijini okuncishisiwe kunesizathu esiyinhloko sokuzivocavoca kunzima kakhulu, esinye isici esenza ukunciphisa ukusebenza futhi kubangele ukuthi ukuguquka kwesimo sokuguga kuyamanzi. Umswakama ophansi futhi ukwanda kwezinga lokuphefumula ekuphakameni kubangele ukuthi ulahlekelwe umswakama owengeziwe nazo zonke izikhukhula kunezinga elwandle. Ngisho nokulahleka okuncane kwamanzi (amakhilogremu amabili amanzi alahlekile ngokuthuthumela kanye nokuphefumula) kungaholela ekunciphiseni okuphawulekayo ekusebenzeni kwezemidlalo. Futhi Qaphela: Ukuhambisa ama-Hydrating for Exercise
Ukwehla kwamanzi emzimbeni kuyimbangela yamagciwane amaningi ekuguleni kwezintaba. Izimpawu ezifana nokukhanda ikhanda, ukuzondeka okunomsoco, ukucabangela, ukulala, nokuthukuthela kungabonakalisa ukuphelelwa amandla kwamanzi futhi akufanele kunganakwa.
Ezimweni eziningi, izinkinga zingavinjelwa ngokuthatha izinyathelo ezilula zokuzivikela. Uma uhlela ukuya, nokuzivocavoca, ukuphakama okuphezulu kufanele uzifudumise kahle ngokuphuza ngaphambi kokuba uzizwe unxile. Gwema utshwala ne-caffeine ngoba yi-diuretics engaholela ekudambiseni amanzi.
Ukushisa Ukugula
Ihlobo ezintabeni kungenzeka ukuthi lingabi lipholile kunalezo eziphakanyisiwe.
Ukugula okushisayo kuwela ezigabeni eziningana kubandakanya ukushisa okushisa, ukushisa ukushisa nokushisa kwesibindi. Ukushisa kwe-Stroke kuyisimo esiphuthumayo sezokwelapha. Ushaya ngokuzumayo futhi unesixwayiso esincane. Izimpawu zokushaywa komlilo zingabandakanya ukushisa komzimba okungaphezulu kuka-105 F, isikhumba esishisayo, esomile, ukushaya okusheshayo, nokudideka noma ukudideka. Ukuyeka umsebenzi nokupholisa umzimba kuyindlela yokwelapha ukukhathala.
Izimpande ezishisayo ziyisihlungu esibuhlungu kanye nokuphelelwa amandla / isizungu / ubuthakathaka. Zivame ukukhula ngemva kokuchitha amahora amaningi okusebenzayo kanye ne-sodium (namanye ama-electrolytes). Ukushintsha ama-electrolyte alahlekile kanye namanzi okushisa ngokuvamile ukuphathwa kahle.
Ukwanda kweS Sun Exposure
Ukushisa kwelanga ngokuqondile endaweni ephakeme kunezela emiphumeleni yokuphelelwa amandla kwamanzi futhi kungabangela ukushisa kwelanga okungathí sina. Ukushiswa kwelanga kuvele kalula kalula ekuphakameni (ikakhulukazi ukukhwabanisa) nokushisa kwelanga kunganciphisa ikhono lesikhumba lokuzipholisa.
Ukuze uvikele emiphumeleni yokushisa kwelanga, gwema ukusebenzisa umzimba lapho ilanga lisuke likhulu kakhulu (kusukela ngo-11-2pm). Uma uphakathi nosuku, zivikele ngezingubo ezifanele, i-sun block (SPF 30 +) nezibuko zelanga .
Futhi Bona: Amakilasi Asemidlalo Aphakanyisiwe
Ubukhulu bokugula | | Ukugula Okumnandi Kwezintaba
Ezingaphezu kwamamitha angu-2,424, abagibeli abaningi bahlushwa ukugula okuphakeme.
Kunezigaba zokugula ezihlukahlukene futhi okuvame kakhulu ukugula okuphakama noma ukugula okukhulu kwezintaba (AMS).
Ukugula Okumnandi Kwezintaba . Kulabo abathola ama-AMS, ngokuvamile kwenzeka phakathi kwamamitha angu-6 000 kuya ku-10 000 futhi kubangela izimpawu ezincane ezifana nokukhanda ikhanda, isizungu, isisindo sokuphuza kanye nokulala okuncane. Izimpawu zivame ukungena ngosuku noma ezimbili, kodwa uma kungadingeki uhambe endaweni ephansi uze uzizwe ungcono. Ukusuka ekuphakameni okuphansi kuya ekuphakameni okusheshayo kuzokwandisa izinkinga zakho zokuzwa ukugula okuphezulu.
Okunye, izinhlobo ezincane ezijwayelekile zokugula eziphezulu zihlanganisa i-edema ephakeme kakhulu ye-edema (HAPE) ne-high-altitude cerebral edema (HACE).
Izimpawu ze-HAPE zifaka ubunzima bokuphefumula, ukuqina kwesifuba, ukukhwehlela nokukhathala. Izimpawu ze-HACE zifaka ukudideka, ukungabi nokusebenzisana, ukukhubeka nokulingana okuncane. Zombili lezi zimo zenzeka kaningi ngaphezu kwamamitha angu-10 000 futhi izimo ezimbi ezidinga ukwelashwa ngokushesha.
Indlela Yokuvimbela Ukuphakama Okuphakeme Kwe-Altitude
- Hambisa ezindaweni eziphakeme kakhulu kancane kancane. Nika umzimba wakho isikhathi sokunciphisa futhi ulungise. Ngemuva kwezinyawo ezingu-8000, ukhuphuka okungaphezu kuka-1000 amamitha ngosuku.
- Uma unesifo esibuhlungu noma ukungabi nokuxhumana noma ezinye izimpawu zokugula kwezinga eliphezulu akuhambanga nakakhulu.
- Uma kungenzeka, ulale ebusweni obuphansi kunalokho okhona phakathi nosuku.
- Buza udokotela wakho uma imithi yokwelashwa okuphezulu (i-acetazolamide (i-Diamox, i-Dazamide)) ingaba usizo kuwe.
- Thatha imvula yokugqoka / ukushisa ngoba isimo sezulu sezintaba singashintsha ngokushesha.
- Phuza okuningi koketshezi ngenkathi usebenzisa (16-32 oz / ihora noma ngaphezulu esimweni esishisayo).
- Gqoka emigqeni , futhi ugqoke izingubo ezinemibala ekhanyayo enyakaza umswakama, njenge-Cool-Max.
- Sebenzisa isikrini selanga ukuze usize ukuvimbela ukushisa kwelanga.
- Uma uzizwa uphonsa ngokushesha, phumula bese uzama ukupholisa.
- Ungaphuzi utshwala / i-caffeine ngaphambi noma ngemva kokuzivocavoca.
Khumbula ukuthi kulula ukuvimbela izimpawu eziningi ezihlobene ne-altitude kunokuziphatha uma zikhula.