自驾车旅行总有不能到达的地方，在那崇山峻岭、大漠荒野或冰河雪原的深处，不为人知的奇绝风光等待着长途跋涉后一双双惊喜的眼睛。

Self-driving tour there is always can't reach,In the mountains/The desert wilderness or glacier the depths of the snowfield,Unknown determined scenery waiting for after a long journey is underpinned by surprise eyes.

　　徒步旅行因为健康和环保，日益成为时下年轻驴友旅行方式的选择，更多“零基础”的驴友也在蠢蠢欲动。

Hiking because health and environmental protection,Increasingly become nowadays young LvYou way to travel choice,more"Zero basis"In the LvYou also move.

　　其实，户外徒步并非我们想象中那样高不可攀，只要具备适度的体能，经过充分准备，你也能背包上路，去见识那车轮无法到达的美景！

In fact,Outdoor hiking is not we imagine that unattainable,As long as have moderate physical fitness,After adequate preparation,You can also pack hit the road,Go and the wheels of the beauty of the cannot be reached!

　

　A 户外徒步者需达到的基本要求 A outdoor hiker reaching basic requirements

　　1.健康的体魄和良好的体能储备是徒步的前提。

1. Healthy body and good physical reserves is the premise of the hike.

　　根据穿越区域的不同，徒步旅行可以分为城郊、乡村、丛林、山地、江河等多种类型。因为一路基本靠走，并可能穿越复杂的地形，缺乏基本体能条件的人不适合徒步。任何人都无法一步登天，第一次徒步的人一般都能负担短距离的平坦地形。记住循序渐进，不要参加超出自己身体承受范围的活动。

According to the different through area,Hiking can be divided into the bedroom/rural/jungle/mountain/The rivers and so on many kinds of types.Because the basic depend to go,And may through complex terrain,Lack of basic physical condition of the person isn't suitable for hiking.No one can have a skyrocketing rise,First on foot can usually burden short flat terrain.Remember that step by step,Don't attend beyond his body under range of activities.

　　2.没有团队精神，喜欢单干的人不适合户外徒步。

2. No team spirit,Like to go it alone of the person isn't suitable for outdoor hiking.

　　短途徒步固然可以一个人单干，但需要穿越复杂地形地貌的长途徒步中，团队的合作就很关键。明确分工、齐心协力是挑战高难度徒步成功的必要条件。

Short hiking is can a person go it alone,But need through the complex landform in the long distance on foot,The team cooperation is very key.Clear division of labor/Concerted effort is a difficult challenge hiking necessary for success.

　　3.徒步旅行需具备一定的野外求生知识。

3. Hiking need to have some knowledge of the field survival.

　　旅行在外，意外难以避免。对大自然种种突发状况如暴雨、雷电、山洪等，要能有所预见并有应对之法；而能够正确处理扭伤、脚上起泡、中暑、缺水、出血等野外徒步易出现的问题，也十分必要。

Travel out,Accident is difficult to avoid.To nature various emergencies such as rainstorm/lightning/Flash floods, etc,To be able to have foresight and the method to deal with;And can correctly handle sprain/Feet blister/heatstroke/water/Bleeding field hiking the problems easily,Also very necessary.

　　B 五项物资准备 B five materials preparation

　　确定要徒步时，驴友需要做两手准备：一是搜集资料制定路线，二是准备充足物资。

When set to hike,LvYou hands ready to need to do:One is to collect material for route,The second is ready to enough materials.

　　规划徒步行程需要比普通旅行计划费更多心思，首先要考虑线路设置和每天的行程规划是否合理、安全，是否在徒步者的体能负担和能力范围内。第二步就是了解当地的天气和地形状况，务必做好应急预案。如果参加徒步的是一个团队，了解领队能力和团队构成就十分重要了。

Planning hiking than regular travel to JiHuaFei mind more,First of all to consider line set and daily schedule planning is reasonable/safety,Whether the hikers' physical burden and range.The second step is to know the local weather and terrain conditions,Be sure to make emergency plan.If attending the on foot is a team,Understand the ability and the team is very important.

　　零基础的驴友更关心的物资准备可概括为5个部分：装备、饮水、食物、药品和户外用具。

Zero basic LvYou care more about the materials preparation can be summarized as five parts:equipment/Drinking water/food/Drugs and outdoor equipment.

　　背包和鞋子被称作徒步者最重要的两大装备。一些户外徒步如攀登雪山的装备更为专业，在此仅提供普通徒步的装备参考。

Backpack and shoes is called the hikers were the most important two big equipment.Some outdoor hiking such as climbing snow-capped mountains equipment more professional,In this only to provide ordinary hiking equipment reference.

　　首先要购买的是合适的背包，容量、结实程度和防水是选购时的三大指标。购买背包时最好反复背试，并向营业员请教正确背法，否则徒步时，它将不能起到减轻负重的作用。

First of all to buy is appropriate backpack,capacity/Strong degree and waterproof is when the choose and buy of the three major indexes.Buy backpack when had better try back again and again,And to the shop assistant consult right back method,Otherwise when walking,It will not be able to lessen the effect of load.

　　鞋子是否耐磨、防水和透气，直接关系到徒步者在长时间徒步中的安全舒适，因此选购鞋子要舍得投入金钱和精力。长途跋涉易使踝骨受伤，高帮的登山鞋能更好地保护徒步者的踝骨。如果旅程中要涉水，需要准备溯溪鞋。运动凉鞋既可以当拖鞋穿，也可以成为夏天徒步的主力装备。

Whether wear shoes/Waterproof and breathable,Directly related to the hikers in the long time walking in the safe and comfortable,Therefore the choose and buy shoes will be willing to part with or use into money and energy.Trudge easy make suffered an ankle injury,High help climbing shoes can better protect hikers' ankle bone.If the journey to wade through,Tracing the need to prepare for the shoes.Sports sandals can when wear slippers,Also can become the main summer hiking equipment.

　　在衣物的准备上，防水透气的冲锋衣裤是必需的。切忌穿牛仔裤，因牛仔裤遇出汗、下雨会影响身体行动。夏天徒步则要带上快干衣裤，裤管和袖管最好可脱卸。其他小物件如墨镜、帽子、排汗内衣可视情况选择。

In the clothes on preparation,Waterproof breathable charge suit is necessary.Don't wear jeans,Because of jeans in sweat/Rain will affect body action.Summer hiking should take quick dry suit,Trouser legs and sleeve best can shake off.Other small objects such as sunglasses/hat/Perspiration underwear visual condition selection.

　　睡袋、帐篷等是户外用具的大件，其他小物件如防晒霜、刀具、防风打火机、照明设备、水壶、防潮袋、垃圾袋，也是任何类型的徒步都适用的装备。

Sleeping bags/Tents and other outdoor equipment is large,Other small objects such as a sunscreen/tool/Wind lighter/Lighting equipment/kettle/Moisture bag/Garbage bags,Is any type of walking all applicable equipment.

　　一般来说，短途徒步不需要准备太多食物，可以带些既补充能量、又不太占位置的食物，如压缩饼干、巧克力、牛肉干。饮水每天带够3升的量，不推荐直接饮用野外生水。药品带些感冒药、止泻药、创可贴、云南白药喷雾等就可以了。

Generally speaking,Short hiking don't need to prepare too much food,Can take some already added energy/But not too much food for position,Such as compressed biscuits/chocolate/Beef jerky.Drinking water everyday take enough 3 litres of quantity,Don't recommend direct drinking water field.Drug take some medicine for her cold/antidiarrheal/band-aid/Yunnan baiyao spray wait, you can.

　　C 徒步技巧：保持节奏 讲究休息 C hiking skills:Keep the rhythm pay attention to rest

　　第一次参加徒步，驴友很容易还把它当做普通旅行，一路说说笑笑，跑跑停停，走路时快时慢。不用多久，你就会惊异于体力流失之快。

First time to attend on foot,LvYou easily also use it as a general travel,Laughed all the way about,Run off,Walking is quick slow.Not long,You will be amazed by physical erosion fast.

　　零基础驴友要知道的第一个徒步技巧就是始终保持一定的节奏。徒步最开始的5-10分钟可以留作预热时间，此时宜放缓脚步。之后的行程中，可逐渐调整步伐，控制节奏，匀速缓行。徒步中，要集中精力行走，尤其是长途行走时，打闹嬉戏只会消耗体能。

Zero base LvYou want to know the first walking skills is to always maintain a certain rhythm.Walking the beginning 5-10 minutes can keep warm up time,At this time should be slow pace.After the trip,But gradually adjusted pace,Control rhythm,Uniform amble.Walking in the,To concentrate on the walk,Especially when the long walk,Pillow fight play only consumes physical fitness.

　　徒步是一种全身运动，要注意通过摆臂来平衡身体，稳定重心，小步伐前进。脚掌用力要均匀，不要踮脚行走，要全脚触地稳稳踏步。

Hiking is a kind of whole body movement,Attention should be paid to through the swing arm to balance the body,Stable center of gravity,Small steps.The sole strength should be uniform,Don't walk on tiptoe,To the whole foot touchdown firmly step.

　　第一次徒步因为不适应更容易感到疲劳，行走中的休息也有讲究，原则上是长短结合，短多长少。短时间休息以站着调整呼吸为主，时间不要超过5分钟。每行走1小时到1.5小时，可卸下背包休息15分钟，但切忌不要一停下就瘫倒在地，应先调整下呼吸再坐。坐着休息也不等于没事干，驴友要利用这段时间按摩肌肉，帮助放松。

First time walking because they do not adapt to more easy to feel tired,The walking rest also has exquisite,In principle is combined with the length,Short long less.A short time to rest standing adjust breathing is given priority to,Time not more than 5 minutes.Each walk 1 hour to 1.5 hours,Can unload backpack rest for 15 minutes,But avoid by all means is not a stop sank upon the land,Should first adjust breathing sit again.Sit rest also is not equal to have nothing to do,LvYou use this time massage muscle,Help relax.

　　D 突发状况应对 D to deal with emergencies

　　1.扭伤：若遇手指扭伤，要立即停止活动，冷敷15分钟左右，然后用冷湿布包敷，胶布固定。若是足踝扭伤，不要强迫活动，冷敷24小时后再热敷、按摩和涂药。如果活动时足踝有剧痛，不能站立和挪步，扭伤时有声响，伤后迅速肿胀等，可能是骨折，要马上到医院诊治。

1. Sprain:If encounter finger sprain,Want to immediately stop activities,A cold compress 15 minutes,Then use cold wet cloth apply,Rubberized fabric fixed.If a sprained ankle,Don't force activities,A cold compress 24 hours after hot compress/Massage and coated.If activities have ankle pain,Can't stand and move step,Sprain is sound,After the injury rapid swelling, etc,May be fracture,To make a diagnosis and give treatment immediately to the hospital.

　　2.中暑：酷暑下长时间徒步最易导致中暑，如果行走时感到头晕、头痛、恶心、四肢无力，要尽快到阴凉通风处休息，敞开领口，挽高袖子，多次喝水或电解质饮料，服用防暑药。

2. Heatstroke:Under the long time walking the most easy to heat stroke,If walk feel dizzy/headache/nausea/Limbs weakness,As soon as possible to a cool ventilated place to rest,Open neckline,Sleeves in high,Many times to drink water or electrolyte drink,Taking sunstroke prevention medicine.

　　3.缺水：驴友要少量多次地补充水分，每次以100毫升为宜。因为口渴就一次性大量喝水，反而会加重心脏负担，增加身体的疲劳感。每1000毫升饮用水中可加入盐4克、葡萄糖100克和橙汁150毫升，补充身体流失的养分。

3. Water:LvYou to a few times to replenish moisture,Every time it is advisable to 100 ml.Because thirst is one-time drink lots of water,But burden of can aggravating heart,Increase the body's feeling of fatigue.Every 1000 ml drinking water can add salt 4 grams/Glucose 100 grams and orange juice 150 ml,Compensatory body loss of nutrients.

　　4.脚上起泡：很多驴友行到中途脚上起泡，最后一瘸一拐地勉强完成行程，其实做好防护措施完全能避免这种痛苦情况。长途徒步首先要保持脚的干燥，多带几双排汗袜，脚湿了就换一双。由于新鞋容易让脚感到不适，刺激水泡形成，最好穿旧鞋。如果徒步中感到脚底刺痛，请停下来检查，不管起没起泡，都用创可贴包一下。

4. Feet blister:A lot of LvYou line to midway feet blister,Finally limped force complete stroke,In fact do protective measures can avoid this kind of pain situation.Long distance on foot first to keep feet dry,Take a few double perspiration socks,Feet wet and in a pair of.Due to the new shoes easy let feet feel ill,Stimulus blisters formation,It's best to wear old shoes.If feel foot soles sting,Please stop to check,No matter the no bubble,Use a band-aid package.

　　5.雷雨：前几天深圳梧桐山有游客遭遇雷劈，造成一死一重伤，虽然雷劈致死比较罕见，但驴友不得不防。天气预报有雷暴雨时，不要在狭窄的山谷或高而空旷的地区活动。如果已经遇上雷电，应解下金属物，穿上雨衣避免淋湿，不要打手机，赶快找洞穴或低洼处避雷。

5. Thunderstorm:A few days ago shenzhen wutong mountain visitors encounter is recovering,Death caused a serious injury,Although machinery of lethal rare,But LvYou had to prevent.The weather forecast is when a thunderstorm,Don't in a narrow valley or high and empty district activities.If you have already met the thunder and lightning,Should be turned in to the next metal,Put on your raincoat to avoid get wet,Don't cell phone,Hurry to find cave or low-lying place lightning.