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In this present text, we will approach the basics principles to know before adventuring yourself in High Mountain to counter the cold weather in high altitude. We consider that this type of expedition should not be taken lightly because it includes many risks. These journeys happen generally in isolated areas. We must be informed on the topic in order to warn some incidents because the rescuers are generally far away. The French federation of the high mountain and climbing informs us on the following subjects: alimentation, altitude, prevention of frostbite and treatment. Please refer to it in order to foresee your next journey by bicycle in High Mountain.

Alimentation:

1. Increase your consumption of water in altitude.
2. After the effort, drink mineralized water, vegetables soup or fruits juice.
3. Wait for a delay of 2 hrs between the last meal and the intense physical effort.
4. To reconstitute your reserve in glycogens:
A. Drink sugary liquid.
B. Eat slow glucides (rice, pasta, semolina’s).
C. Drink a lot of water.
D. After weariness, take at least 20 hrs of rest before the next physical activity.

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In high altitude, people can have an important thinning problem due to the cold weather, to the physical exercise, a decrease of appetite, a poor absorption of food or a badly adaptation to the altitude.
To fight this important problematic, there is no miracle solution. It is necessary to plan easy food to cook and good to the taste according to our personal preferences.
The federation underlines that no precise régime is indicated to follow. Every situation would be different from a person to another. Base your meal on these both aliment.

Glucides: Bring the energy to fight the cold weather. Attention! If you eat in too big quantity; you may have some problem of constipation.
Lipids: Excellent! Rich in energy, but the greases are not always assimilated well.

High altitude:

It is important to know that in high altitude the quantity of oxygen decreases considerably so your body asks for a time of adaptation. A bad preparation can cause different levels of physical problem according to the altitude and the person. Generally the length acclimatization for a level of 3000 to 4 000 meters of altitudes is of 8 days. It is necessary to know also that the temperature decreases from 6.5 Celsius degrees to all 1 000 meters and that the winds will also increase with the altitude himself. The rays of the sun are also stronger in altitude. You must think to protect yourself against the U.V rays. Finally, in high altitude, the partial pressure of steam decreases, air becomes then drier, than will obliges you to get hydrate much more.

b>Frostbite:

Prevention:

1. Interdiction to remove your shoe or boot if you are outside because there is a risk than you will not be able to put them back.
2. Never put the frostbite in snow.
3. Do not attempts any warm up if there is a risk to exhibit the frost part to the cold weather.
4. Only attempts a warm up when you are in sure places for a long time.

Treatment of a superficially frostbite:

1. Avoid slow warming up
2. Warm up quickly and for a long period: Put the frozen part in water to precisely 38 degree Celsius during 1 hour; 2 times per days. There is pain, it is a good sign!
3. 1 aspirin 250 mg. / Day
4. Hydrate yourself

Windfield table:

This is the Windfield table. This tool informs us of the equivalent of the outside temperature and the temperature felt for the different strengths of winds. Take in consideration when you are in High Mountain to warn frostbite and hypothermia.

Windfield table

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Before adventuring yourself in isolated regions, especially if you are in a foreign country, it can be essential to get some translate sentences in the language of the country, in the event you would have emergency (Need of an ambulance, need to eat, need to warm me, need a place for the night, I want to take the bus to…)