进藏须知 | NOTICE FOR ENTERING TIBET

1.正确对待高原反应：拉萨的氧气含量仅为平原的70%左右，大气压也较低。刚到高原，多数人都会感到不同程度的胸闷，气短，呼吸困难等缺氧症状，严重的会有头痛、 全身肌肉痛、失眠等症状。但这并不说明您不能适应高原，这种反应是很正常的，所谓高原反应正是我们的身体正因为这样的气压差，缺氧造成的不适所做出的对抗反应。

Correct treatment of altitude sickness: The oxygen content in Lhasa is only about 70% of that in the plain, and the atmospheric pressure is also relatively low. Upon arriving at the plateau, most people will experience varying degrees of chest tightness, shortness of breath, difficulty breathing, and other symptoms of hypoxia. In severe cases, there may be symptoms such as headaches, muscle pain throughout the body, and insomnia. But this does not mean that you cannot adapt to high altitude. This reaction is very normal. The so-called high altitude reaction is the counteractive reaction our body makes due to the discomfort caused by such a pressure difference and lack of oxygen.

2.刚进入高原，不可暴饮暴食，以免加重消化器官的负担，使其能很好地适应此环境。最好不要饮酒和吸烟。要多食蔬菜，水果等富含维他命的物质，多饮水，防止干燥，特别是防晒用的唇膏、防晒霜等，每天坚持要用，可以有效防止水份的流失，可以增加身体的抵抗力。

When entering the plateau, one should not overeat or drink excessively to avoid increasing the burden on the digestive organs and enabling them to adapt well to this environment. It is best not to drink alcohol or smoke. Eat more vegetables, fruits and other substances rich in vitamins, drink more water to prevent dryness, especially lipstick and sunscreen used for sun-proof, which can effectively prevent water loss and increase the body's resistance.

3.初到高原，不可急速行走，更不能跑步，更不能做体力劳动，最好能用半天时间完全静养休息，并要防止因受凉而引起的感冒。常用的预防高原反应的药物：红景天、西洋参、葡萄糖、速效救心丸等

When arriving at the plateau for the first time, do not walk quickly, let alone run, and do not engage in physical labor. It is best to fully rest and rest for half a day, and to prevent colds caused by catching a cold. Commonly used drugs for preventing altitude sickness include Rhodiola, American ginseng, glucose, quick results heart-save pills.

4.如果你不清楚自己是否能参与西藏的旅行活动，建议你向有经验的医生请教，并且尽量本着稳健的原则。

If you are not sure whether you can participate in travel activities in Tibet, it is recommended that you consult an experienced doctor and try to follow the principle of stability.

5.按照中国国家旅游局相关规定，由于游客自身原因未能完成全部游览项目，或提前离藏，将被视为自动放弃旅游，游客所交团费均不退还。随后产生一切后果由游客自负，旅行社不承担责任。

According to the relevant regulations of the China National Tourism Administration, if a tourist fails to complete all tourism projects or leaves Tibet early due to their own reasons, it will be considered as automatically giving up the trip, and the group fee paid by the tourist will not be refunded. Any subsequent consequences shall be borne by the tourists themselv