When traveling to high-altitude scenic spots in Beijing, physical adaptation is crucial. Special attention should be paid to health assessment, gradual adaptation, scientific oxygen supplementation, dietary regulation, keeping warm and sun protection, psychological adjustment and emergency preparation. The following are specific precautions:
Health assessment and Contraindications
Comprehensive physical examination: Before departure, a heart and lung function assessment is required to ensure there are no serious heart, lung, brain, liver or kidney diseases. People with hypertension, diabetes, severe anemia or upper respiratory tract infections are not recommended to go.
Special groups: Pregnant women, children under 8 years old, people over 60 years old and children in the physical development period should avoid entering high-altitude areas.
Stepwise adaptation
Gradual ascent: Gradually transition from low altitudes (such as 1000-2000 meters) to high altitudes. Stay for 1-2 days for every 1000 meters of ascent, and avoid direct flights to high-altitude areas.
“Climbing high and sleeping low” : Engage in activities at a higher altitude during the day and return to a lower place for accommodation at night, such as choosing transit cities like Lhasa or Shangri-La to adapt.
Scientific oxygen supplementation and drug assistance:
Preventive medication: Take Rhodiola rosea (300mg extract daily) 1-2 weeks in advance, or use acetazolamide (125mg twice daily) as directed by a doctor to accelerate adaptation.
Emergency oxygen inhalation: Portable oxygen cylinders are suitable for short-term relief, but excessive reliance should be avoided. Severe symptoms require immediate oxygen inhalation and withdrawal.
Diet and Water Management
Easily digestible diet: Eat small meals frequently. Choose low-fat and high-carbohydrate foods such as porridge, noodles, and vegetables. Avoid overeating and greasy foods.
Adequate hydration: Drink at least 3 liters of water daily, but avoid excessive water intake that may increase the burden on the heart and lungs. Urine should be kept cool and transparent.
Cold protection, sun protection and adjustment of daily routine
Warm measures: The temperature on the plateau is low and the temperature difference between day and night is large. It is necessary to carry warm clothes such as down jackets and fleece jackets to avoid catching a cold.
Sun protection: Due to the strong ultraviolet rays, it is necessary to wear a sun hat, sunglasses and apply high-SPF sunscreen.
Schedule adjustment: Delay going to bed by one hour to adapt to the low-oxygen environment, ensure adequate sleep, and avoid staying up late.
Psychological Adjustment and Activity limitation
Stay optimistic: A positive mindset helps relieve altitude sickness and avoids excessive tension or excitement.
Avoid strenuous exercise: When first arriving at high altitudes, reduce high-oxygen-consuming activities such as running, jumping, and lifting heavy objects. Slow down your movements to prevent aggravating hypoxia.
Emergency Preparedness and Monitoring
Carry emergency medicines: Prepare ibuprofen (to relieve headache), glucose oral solution (to replenish energy), quick-acting heart-saving pills (for heart emergency treatment), ETC.
Monitor vital signs: Use a blood oxygen meter to monitor pulse oxygen. If it is below 75%, medical intervention is required. Regularly check body temperature, pulse, breathing, ETC.
Emergency evacuation: In case of severe symptoms such as ataxia and coughing up pink frothy sputum, immediate evacuation to a low-altitude area is required.
