What are the methods to relieve fatigue during military training?

Methods to relieve fatigue during military training generally include taking full advantage of breaks for rest, timely replenishment of water and electrolytes, soaking feet in warm water before bedtime to relax, maintaining a balanced diet, and performing simple stretching and massage exercises. The details are as follows:

1. Take full advantage of breaks for rest: During training breaks, avoid strenuous activities. Instead, sit in a shady area or lean against a wall to allow your muscles to relax and reduce energy consumption. Close your eyes to rest and relieve eye strain. Rest for 10–15 minutes each time to help your body quickly recover strength and prepare for subsequent training sessions.

2. Replenish water and electrolytes promptly: Excessive sweating during military training requires regular intake of warm water. Avoid drinking large amounts of water at once. You may supplement with light salt water or sports drinks to replace lost electrolytes such as sodium and potassium, maintain the body's fluid and electrolyte balance, prevent dehydration from worsening fatigue, and avoid chilled beverages that may irritate the gastrointestinal tract.

3. Soak feet in warm water before bedtime: Every night before sleeping, soak your feet in warm water around 40°C for 15–20 minutes, ensuring the water level covers the ankles. This promotes blood circulation in the lower limbs, relieves leg muscle tension and soreness, and helps overall relaxation. After soaking, dry your feet thoroughly and gently massage the soles to improve sleep quality and support better physical recovery.

4. Maintain a balanced and nutritious diet: Ensure adequate staple food intake daily to provide sufficient carbohydrates for energy. Consume more vegetables, lean meat, eggs, and other foods rich in vitamins and protein to enhance stamina. Avoid spicy and greasy foods that increase gastrointestinal burden and impair digestion, absorption, and physical recovery.

5. Perform simple stretching and massage: After training or before bedtime, perform gentle stretches for the legs, shoulders, and waist—such as lunges and chest expansions—holding each stretch for 10–15 seconds to relax tense muscles. You can also massage each other’s leg muscles to promote local blood circulation and alleviate muscle stiffness and soreness.

If symptoms such as dizziness or nausea occur during military training, report them to the instructor immediately and rest. Maintain a reasonable daily schedule, avoid staying up late, and ensure sufficient sleep every night to help the body continuously cope with the demands of training.