Yoan

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3 Things to Remember when Going Camping in winter

How to go camping in the cold.

Depending on where you live and where you travel, you can encounter frosts at any time of the year. It is important that the cold does not interfere with you on the way and even more so does not cause injuries or illness.

To make your journey continue to bring you joy, use our tips on topics:

Proper clothing and equipment for cold weather;

Nutrition and hydration;

Cold-related injuries and illnesses
Clothing and equipment: tips for hiking in cold weather

To feel comfortable hiking in cold weather, it is very important to have the right clothes and equipment with you.

Use layers of clothing wisely: the layers technique is a three-component system that includes a base layer that removes sweat from your skin, a middle layer that insulates your body from the cold, and an outer layer that holds back wind and moisture.

The purpose of wearing layers is so that you can add and remove layers throughout the hike, staying warm and comfortable, without overheating and sweating. It may seem that stopping and changing clothes is unsportsmanlike, but the most important thing in a hike is to stay dry. Getting wet on a cold day can lead to hypothermia.
Say no to cotton: when cotton gets wet, it takes a very long time to dry, which can leave you wet, cold and unhappy. Synthetic and wool layers dry much faster and remove sweat from the skin.

Close the skin: the skin that is exposed to low temperatures and cold wind is at risk of frostbite. Take special care of your nose, cheeks, ears, fingers and toes.

To insulate your hands, try wearing light or medium insulated fleece gloves under waterproof mittens or gloves. It's also a good idea to bring an extra pair of fleece gloves with you in case the ones you're wearing get wet.

Synthetic or wool socks of your size are suitable for warming your feet. Thick socks provide more insulation, but be careful with them: make sure that because of them your shoes do not wrap around your feet too tightly – this can lead to a violation of blood circulation. It is very important that your feet are dry, so always take an extra pair of socks so that you can change if necessary. If you have to walk in the snow, wear waterproof boots. If you expect very low temperatures, you may need boots with built-in insulation.

To insulate your nose and cheeks, try a separate fleece collar around your neck and a face mask. A warm winter hat covering the ears will never be superfluous.

Here are a few more important points:

Avoid tight items of clothing: wristwatch straps, glove cuffs, gaiters and boots that fit too tightly to the feet will lead to poor blood circulation, which can increase your chances of getting frostbite. Make sure that your clothes and equipment are not too tight for you!
Add warmth: Chemical hand and foot warmers are a great way to warm your fingers, especially if they often freeze.
Wear a hat: the fastest way we lose heat is through the head, so put on a winter hat if you are cold.
Use gaiters: If your route runs through deep snow, gaiters are a must-have accessory to prevent snow from getting into your shoes. They will also insulate you a little. Be sure to use waterproof and at the same time breathable gaiters.
Take sunglasses with you to protect your eyes from the sun and wind. Some sunglasses allow you to change the lenses inside and out, so you can choose the shade or degree of darkening you need.
Don't forget a flashlight: find out how many hours of daylight you have, and always bring a flashlight with fresh batteries.
Keep the batteries warm: Cold weather can kill the batteries quickly. Lithium batteries tend to withstand cold temperatures better than alkaline ones, but no matter what type of battery you use, it's best to keep them warm. Placing a flashlight, GPS navigator, mobile phone and other electronics in pockets near your body can help.
Apply sunscreen: just because it's cold outside doesn't mean you're not in danger of sunburn. If there is snow on the ground, then the sun's rays will be reflected from it, which is very dangerous for the skin. Apply the cream on your face – and do not skimp!

Tips on nutrition and hydration for hiking in cold weather

Your own body is the best source of heat, so you need to maintain your metabolism with food and water.

Don't forget to eat and drink: when it's cold outside, you probably won't want to stop often for food and water. Keep snacks and water on hand to eat and drink regularly throughout the day.

Protect your food from freezing: no one likes to chew a stone energy bar. Sweets, chocolate, nuts and cheese, as a rule, do not harden in the cold as quickly as other products. You may have to experiment to find out which foods that remain edible in cold weather you like. Whatever you decide to take with you, storing food closer to the body will save it from hardening in the cold.

There are other ways to keep your drinking system from freezing:

Take a sip often to prevent the water from freezing.
After taking a sip, blow back into the tank so that the tube remains empty.
Use water bottles: At very low temperatures, you will have to abandon the drinking system and use bottles, because the probability of freezing the water in the tube is too high. But even in a bottle, the water can freeze. Usually freezing starts from the top down, because there is less water in the bottle throat. By turning the bottles upside down, you will solve this problem (make sure that the bottles are not leaking and that the lid is securely closed). Placing the bottles inside the backpack, rather than in the outer pockets, will help insulate them from the cold.
Take warm drinks: fill a thermos with hot tea to sip it during a break.

Cold-related injuries and illnesses

The main enemies of your health while hiking in cold weather are frostbite and hypothermia.

Frostbite

Frostbite is the freezing of tissues. The most frequently affected areas are fingers, toes and ears. There are three levels of frostbite: superficial, medium and deep. All three may look the same when frozen, so it's hard to tell how severe frostbite is until the skin has thawed out.

Signs of frostbite:

The skin is cold, pale and looks like wax;
Tingling, numbness or pain in the affected area;
Your skin may be soft if it is partially frozen or hard if it is frozen whole;
With medium and deep frostbite, blisters often form after thawing.

Treatment of frostbite:

In case of superficial frostbite, its mildest form, the affected area of the skin should be immediately closed and warmed up. Placing cold fingers in armpits or toes on a warm stomach are effective methods. Do not rub cold skin or put it under hot water, because frostbitten tissue is very susceptible to further damage.

If the treatment of frostbite leads to the formation of blisters, most likely, you have medium or deep frostbite. It is best to consult a doctor as soon as possible. As with superficial frostbite, avoid hot water.

Hypothermia

Hypothermia is the result of lowering the body temperature below normal. Some people assume that hypothermia only happens in winter, but cold rain can also lead to hypothermia. Hypothermia can be life-threatening.

Signs of mild hypothermia:

Trembling;
Minor clumsiness (for example, problems with zipping);
Lethargy, confusion, mood swings.

Signs of moderate hypothermia:

Strong trembling;
Obvious change in coordination (e.g. tripping, falling);
An obvious change in the mental state (for example, irritability, forgetfulness).

Severe hypothermia:

Trembling may stop due to depletion of energy;
Further deterioration of mental status (for example, disorientation, irrational behavior);
The pulse can become almost imperceptible.

Treatment of hypothermia

The first step in treating hypothermia is to change the tourist's environment. If you can move a person indoors, do it. If you are outside and far from shelter, try to hide there from the wind and snow. If the hiker is wearing wet clothes, replace them with dry ones and make sure that the person is well insulated from the cold. Give him water and food so that he has enough energy to shiver, because shivering is a natural mechanism that helps the body produce more heat.

Prevention of frostbite and hypothermia

To prevent frostbite and hypothermia, it is necessary to actively take care of yourself and your hiking partners. Many of the tips listed above (about clothes, equipment, food and water) will help in this, but there are additional points worth thinking about:

Stay warm: It's much easier to stay warm than to get warm. By dressing appropriately, you will be able to maintain a comfortable body temperature, which is much easier than trying to keep warm after it has become too cold.

Keep an eye on your companions: regularly ask your hiking partners how they are doing. If you see pale spots on someone's face or notice that someone is starting to move awkwardly, make that person stop and put on a warm insulating layer of clothing.

Have fun hiking on cold days!

9 rules that help me work remotely

Personal experience: how to organize yourself when you work from home

I have long dreamed of solving intellectual puzzles on a laptop, doing yoga on the beach and living by the sea. And the universe gave me a "rehearsal” of the ideal world: I work remotely, I live by the big water in nature, I practice in the air.

It sounds nice, but I admit, I was not ready for remote work at all. On the one hand, there are happy 3.5 hours saved on the road. On the other hand, they may not be noticed if the internal self-organization system needs help.

The way out is to recover. And the recipe - in the meaning of the word:

"To recover – to restore to the previous state, the position of something destroyed, disturbed, decayed, unusable; to revive, to resume” - such a definition can be found in the explanatory dictionary. Based on it, I identified the moments that make my day and focused on restoring them. And it helped! Now I'll tell you how.

About the morning

I wake up slowly, with self-massage of the head, face and body: soft tapping, patting and stroking. Lying on the bed, I reach back with the tips of my fingers and for the toes of my feet forward. Or here is an exercise for the hamstrings: also lying on the bed, I bend one leg at the knee, lift the other up and hold it by the shin (or thigh, big toe), pointing at myself.

On the inner surface of the thigh: bend both legs at the knees and, connecting the feet, open the knees to the sides ("butterfly"). I gently press my palms over my knees to deepen the traction.

And so on - I usually do the whole complex for 3 minutes. It is important to do this with the mood for an easy, productive day and with gratitude.

About delicious

I love food, and food loves me. Favorite outfits begin to emphasize unexpectedly rounded shapes when you don't run around the office, don't walk 40 minutes a day to the train and don't walk dozens of escalator steps. Proximity to the refrigerator and home-cooked food do their job.

Here my way out is minimal breaks of 4.5 hours between meals, only healthy foods in the refrigerator and freshly prepared dishes (not “borscht-for-a-week"). And also the joy of discovering new recipes for "desserts with cucumber calories".

About discipline

Start and finish everything. Work, rest and household chores. When you're your own boss, you can be endlessly online on a working laptop, chatting with friends at the same time, dusting, doing laundry and anything else. At the same time, you will get tired and not have time to do anything.

I found a way out: I concentrate on a specific moment or task for at least 30 minutes – and step by step the list of tasks is reduced. If useful ideas or thoughts appear, they need to be "uploaded” into notes and bring the current case to a logical point. Multitasking is not constructive.

About breaks

Just in time. For a reason, according to the Labor Code, we are entitled to 1 hour of lunch a day and 5 minutes of break every hour. Phone and work issues (to be honest) are ready to wait, and recovery is important for health.

During meals – a complete distraction from what the brain is doing during the 8-hour working day. The rite "in front of a laptop with a plate” - no. Aesthetically served dish in the appropriate place for this – yes.

About the movement

It's useful when it's fun. This can be riding a scooter during breaks in work, walking or 30-minute physical activity (in my case, these are short yoga practices with full-fledged pranayama and shavasana or table tennis). Movement improves blood circulation and, as a result, the quality of thinking and attention.

About business

Life is not only a series of obligations, but also a time for the fulfillment of desires. A simple recipe: for one thing from the list of “need” to do one from the list of "want". And think about what needs to be changed so that "I want” becomes the only to-do list.

About clothes

Changing from office clothes to home clothes, from sports clothes to walking clothes helps me to keep the boundaries between activities and feel the state of every moment. The aesthetics of jewelry and dresses, the convenience of pajamas and the ergonomics of yoga uniforms have different effects on mood, productivity and immersion in processes.

About fragrances

In my world, they create a rhythm and a state. Bathroom with lavender foam and pine and fir essential oils. A drop of orange and eucalyptus essential oil in the humidifier. Self-massage with vanilla and cocoa essential oil. Setting up for practice with lemongrass. A favorite perfume before the start of the working day and a special one for a weekend walk. Fragrances are an affordable therapy and a manifestation of self-care.

About development

There is a lot of talk about him now and (often) difficult. The Internet is full of online trainings and resources for "pumping" yourself with a call to learn “everything at once".

For example, I am a member of the Mastermind group. Her idea is that you meet with other participants and make promises that you will do in a month. A month later we meet again and check what has been accomplished. So over time, I realized that the best option is to set for myself 3 achievable goals for the development of professional qualities: to read one book in a month and develop two skills that are really necessary in the work.

But why can I promise and do for others, but I can't for myself? To fix this, I started with one very interesting and desirable, but long-delayed goal. And from a different angle I looked at the responsibility in front of me. This is another motivation: it helps to recover and reminds about the personal vector.

This is briefly about the recipes for personal "rebirth". I can tell you about each of the approaches in detail. From morning self-massage to healthy dessert ideas. What would be interesting to you?