Source record CMC Political Work Department · 2026-08-09

健康讲座丨野外驻训，当心湿气伤身

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Desk	China Desk
Publishing institution	CMC Political Work Department
Source outlet	PLA Daily (解放军报) (pla_daily)
Source language	zh-Hans — an attribute of the source, not of this record
Source-stated publication date	2026-08-09
Original URL	http://www.81.cn/yw_208727/16478493.html
Collected at	2026-08-09 13:29:44 — collection metadata, not a publication time
Content fingerprint	134987f554604250c03ca3278af9ea1a75ba1de8b055e6d41c995bec769c9467 — taken when the record was captured, over the stored original title and text
Collection run	107

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野外驻训，当心湿气伤身 ■张华段少飞夏季野外驻训期间，有的战友明明没生病，却总觉得浑身不得劲，比如身体沉重、肩颈腰膝酸痛、吃饭没胃口、晚上睡不踏实，这很可能是暑湿之邪侵入身体所致。湿气困在关节，容易让我们感觉身体沉重、关节酸痛；湿气困在脾胃，容易让我们腹胀、胃口不佳；湿气还会扰乱心神，导致晚上睡眠质量差，白天精神萎靡。长此以往，不仅影响训练质效，还可能埋下健康隐患。防止湿气伤身，可记住3个关键字。 “动”。适度运动，有助于身体排出多余水分和代谢废物，从而达到祛湿目的。需要注意的是，运动后不要立刻冲凉水澡，可先擦干汗再用温水冲洗。运动后体表血管、毛孔扩张，立刻冲凉水澡会使血管、毛孔骤然收缩，阻碍散热的同时还会加重心肺负担。平时切莫贪凉，吹风扇或空调时护好膝盖、肩膀，避免寒气入侵。 “干”。尽量保持环境干燥，比如天气好时开门窗通风换气、床上铺上防潮垫、经常晾晒潮湿的衣物和被褥。 “淡”。重盐、重油、重辣及重甜饮食，都容易增加脾胃运化负担，助长湿热。中医认为“脾主运化水湿”，脾胃功能健旺，能帮助我们把身体里多余的湿气排出。建议战友们尽量清淡饮食，调养脾胃。炊事班可在食谱中适当增加一些健脾祛湿的食材，如薏米、赤小豆、茯苓、山药等；还可以准备绿豆汤、冬瓜汤，有很好的清热利湿效果。此外，避免过食冰饮及生冷类食物，否则易损伤脾胃功能，让湿气更难排出。如果已经出现了关节酸痛或身体沉重感，可以试试以下应急方法。热敷。用热毛巾或热水袋敷在酸痛的关节上，每次15~20分钟，可以有效促进局部血液循环，缓解疼痛。泡脚。睡前用热水泡脚，能促进全身气血流通，帮助排出湿气。水温以感觉舒适微烫为宜，泡到后背微微出汗即可。中医疗法。拔罐和刮痧是疏通经络、驱散寒湿的有效措施。艾灸的温热之力能深入经络，温补元气，将深伏体内的湿气逼出。需要注意，这些中医疗法要由经过培训的专业人员操作，勿盲目自行操作，以免手法不当造成皮肤损伤或感染。

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Source text. CMC Political Work Department. "健康讲座丨野外驻训，当心湿气伤身." PLA Daily (解放军报), 2026-08-09. http://www.81.cn/yw_208727/16478493.html.

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