| How to Prepare for High Altitude Posted: 08 Jan 2020 04:00 PM PST High altitude locations are some of the most beautiful and popular places to travel for vacation and work alike. However, about 20 to 50% of people who travel to high altitudes experience 1 or more of the common side effects of altitude sickness. By planning your trip, acclimating to the elevation, and properly dealing with altitude sickness, you can enjoy your time up high. [Edit]Planning Your Trip - Plan your ascent into high altitude ahead of time. One of the most important things to do to prepare to enter a higher altitude is to schedule your ascent ahead of time so you can build in time for your body to acclimate and adjust.[1] If you are able to spend a day or two at a more moderate elevation (under ), you can give your body a chance to adjust to the higher altitude before ascending further, or give any side effects you may experience time to subside.
- In most minor cases, people only experience side effects for the first 1 to 2 days after arriving at a higher elevation.
- About 20% of people who travel to altitudes between and experience side effects. This number increases to about 50%, however, in altitudes higher than .
- Hydrate well before entering a higher altitude. Arguably the easiest way to help you prepare for high altitude is to drink plenty of water before you travel, as well as during your ascent into a higher altitude.[2] Drinking at least of water in the days before your trip can help your body adjust to the high altitude quicker and ward off some of the unpleasant side effects.
- To help you keep hydrating while traveling, bring a large water bottle with you. Try to keep track of how much water you are drinking and refill the bottle as frequently as you are able to.
- Get plenty of sleep before ascending into higher altitudes. Being well rested is an important factor in helping you both avoid and get over the side effects of high altitude. In many cases, however, traveling can interrupt your sleep schedule. While you may not be able to avoid the impact of travel on your sleep schedule, you can make sure that you can plenty of sleep in the days leading up to your ascent into a higher altitude.[3]
- Try to get at least 7 or 8 hours of sleep in the days leading up to your trip into a higher altitude.
- Avoid caffeine and alcohol for at least 1 day in advanced. Drinking alcohol and caffeine in the days before you travel, as well as once you are traveling, can dehydrate your body, impact your ability to sleep well, and weaken your ability to fight any symptoms of altitude sickness.[4] As a result, try to avoid consuming any caffeine or alcohol for at least 1 day before you travel, as well as while you are traveling.
- If you do choose to consume caffeine or alcohol while preparing for high altitude, make sure that you drink plenty of water to try to offset some of the negative effects.
- Train if you plan to do any rigorous physical activity. If you plan on hiking, mountain biking, or doing any other physical activity once you arrive in a higher altitude, training accordingly can help your body ward off or bounce back quicker from altitude-related illness. While even professional athletes can suffer from the effects of high altitude, your body will be able to perform under the added stress of high altitude if you are physically ready for the activity at hand.[5]
- If you plan to go hiking, for example, try doing several hikes near where you live. This can help you get in the physical condition needed to complete the hike while getting your body used to the ascent into a higher altitude.
- Get a prescription to help you adjust to the elevation (optional). While most people can acclimate to higher altitude naturally with a bit of preparation and time, there are prescription medications that you can get before you leave that will help your body adjust more quickly. If you know that you won't be able to schedule adequate time to acclimate, or if you have experienced severe altitude sickness before, talk to your doctor about possibly getting a prescription medication to help you when you travel.[6]
- Acetazolamide and dexamethasone are both prescription medications that you can take before and during your travel to a higher altitude.[7]
- Buy a supplemental oxygen can to help you avoid side effects (optional). Once you are in a high altitude, you can help avoid or alleviate symptoms of altitude sickness by purchasing a personal oxygen can.[8] Oxygen cans are relatively inexpensive, easy to use, and are readily available online and in pharmacies, grocery stores, and outdoor supply stores that are in higher altitude locations.
- Many hotels and outdoor sporting companies in higher altitudes will also have a supplemental oxygen source on-hand.[9]
[Edit]Acclimating to the Elevation - Ascend into higher altitudes slowly so your body can adjust. Once you are in a higher altitude, try to give your body time to acclimate to the increase in elevation. The likelihood that you will suffer from side effects increases with every increase in elevation. You can try to offset this, however, by spending a day or so at each high altitude elevation before ascending higher.[10]
- Avoid ascending more than per day. To help give your body time to acclimate to the elevation, try to avoid ascending more than per day.[11] This will help you prevent altitude sickness and therefore, enjoy your trip much more.
- If you are particularly sensitive to higher altitude, you may want to avoid ascending more than per day.
- Eat and drink water frequently to avoid altitude sickness. Staying hydrated and well-nourished can help you ward off many of the unpleasant side effects of high altitude, such as dizziness and headaches.[12] Try to eat at least 3 healthy meals per day, and keep snacks and a water bottle with you at all times until you are sure that your body has acclimated.
- Granola bars are a great option for a quick and easy snack to have on-hand.
- Steer clear of strenuous exercise for about 1 day. After arriving in a higher altitude, try to avoid any strenuous exercise for the first 24 hours. This will give your body time to adjust to the elevation. If you push yourself too hard before your body has acclimated, there is a good chance that you will experience some of the symptoms of altitude sickness.[13]
[Edit]Dealing with Altitude Sickness - Stop ascending until your symptoms have subsided. If you experience any of the symptoms of altitude sickness, avoid ascending to a higher elevation. If your symptoms are mild, you can usually wait for your body to acclimate to your current altitude and then proceed with your ascent.[14] If your symptoms are severe and persistent, however, you will likely need to descend and in some cases, seek medical attention.
- Common symptoms of altitude sickness include dizziness, headache, vomiting, swelling, slightly elevated heart rate, temporary shortness of breath, coughing, congestion, and trouble walking.[15]
- If your symptoms are mild and temporary, you can likely proceed with your ascent after 24 to 48 hours.[16]
- If any of the common symptoms of altitude sickness are prolonged (more than 1 to 2 days) or particularly painful or uncomfortable, they should be considered severe.
- Additional severe symptoms of altitude sickness include a high altitude cerebral edema, pulmonary edema, and blurred vision.[17]
- Eat and drink water to help your symptoms subside. If you are suffering from altitude sickness, hydrating consistently and eating a substantial meal or snack can help you begin to acclimate.[18] Even if you feel nauseous, it is important that you try to eat and drink water as often as you can in order to feel better quickly.
- Move to a lower altitude if your symptoms are persistent or severe. If your altitude sickness is persistent, severe, or gets worse over time, descend to a lower altitude as soon as possible.[19] Your symptoms should begin to subside as you descend.
- If your symptoms don't begin subside after you descend, you may need to seek medical attention.
- Use an over-the-counter pain reliever to help with side effects. If you experience some of the side effects of high altitude despite your preparation, it can be helpful for you to have some over-the-counter pain relievers on hand.[20] Pain relievers like aspirin should be taken sparingly and in consultation with your doctor or pharmacist, however, as they will only treat the symptoms but do not help your body adjust or improve your oxygenation.[21]
- Take a prescription medication to help alleviate your symptoms quickly. If you got a prescription for acetazolamide or dexamethasone, you can take either of these medications to help your body adjust to the elevation.[22] By helping your body adjust to the elevation, these medications can help alleviate your symptoms and get over your altitude sickness more quickly.
- Use supplemental oxygen to relieve your altitude sickness. If you purchased an oxygen can prior to your ascent, you can use it as directed to help alleviate your altitude sickness. If you don't have a personal oxygen can, you may be able to get supplemental oxygen from a hotel, sporting company, emergency relief officials, or medical facility.[23]
[Edit]References |
| How to Open a Clothing Store Posted: 08 Jan 2020 08:00 AM PST If you have a passion for fashion and style and want to be your own boss, then opening a clothing store may be the perfect decision for you. However, this isn't a simple task. Starting a business takes a lot of thought and planning. Start by deciding on your target audience and the niche your store will fill. Then find the perfect location. Add up all your anticipated costs and apply for a startup loan if you need one. Market your business online to increase your sales. Finally, have a big grand opening event to kick off your new store. [Edit]Researching the Market - Identify your target audience. Your target audience determines almost everything else about your store, from the products you carry to the location of your storefront. Start by brainstorming who you'd like to market to. Then use that decision to make other decisions about your store.[1]
- Think big at first. Do you want to appeal to men or women? Then get more specific. Think about what ages, professions, and styles you want to appeal to.
- To start, go by what you know. If you worked in a store that sold suits to businesspeople, then you already know that market. Consider entering a field you have experience in like this.
- Consider where you might make the most money. Business suits might not be in high demand in a small town. But you may get a lot of tourists in the summer. In this case, it may be better to open a store geared to tourists.
- Investigate potential locations for your store. Location is one of the most important early decisions you'll make in opening your business, so conduct careful market research. Look for a location that has a good foot traffic to get your first customers. Look for other businesses like yours. Small businesses often cluster together to attract as many customers as possible, so this may be a ready-made location for you.[2]
- Don't locate yourself too close to identical stores. If there are a lot of other small clothing stores in the location you're looking, this market may be too saturated. Consider finding a different location.
- If you're marketing to tourists, for example, then locate your store near the main attraction areas.
- For good foot traffic, open the store near restaurants and coffee shops. Places where people visit often can bring in a lot of window shoppers.
- Find out what the rent is in every area you look. This will be a big expense, so don't overlook it in the planning stage.
- Find a specialty for your store's merchandise. Big department stores offer all the big brands at low prices, so your store won't stand out if you try to follow that model. Think about what would set you apart from larger competitors and other small businesses. Carry brands or products that department stores don't, or develop a specialty in a field that your area lacks.[3]
- One good angle is carrying brands made by local manufacturers. This gives a much different flavor to your store than someone could get at a large retailer.
- Your town may have a lot of off-brand boutique stores, but perhaps they lack a maternity store. This could be where you make your niche.
- Develop a backup plan if your business isn't successful. Remember that starting any business is a risk and many small businesses fail. Don't let this discourage you, but also have backup plans in mind in case the business doesn't work out.[4]
- Have emergency savings to cover 6 months of living expenses if you have to find a new job.
- Remember that clothing stores usually have smaller profit margins than other businesses. Get into this because you love the industry and want to work with people. This passion will help you deal with below-average profits.
[Edit]Financing and Incorporating the Business - Determine your total operating costs. Figure out how much your store will cost to run before opening it. If you don't have a full financial picture, your store is unlikely to succeed. Operating costs, sometimes called overhead or fixed costs, are the expenses you have to pay regularly just to keep the store open. Add up all the costs that remain consistent each month and have to be paid. The resulting sum is your operating cost.[5]
- Common items for operating costs are rent, utilities, insurance, and phone/internet connections. If you take out loans, paying them back is also a fixed cost.
- Common advice is to keep your rent about 6% of your yearly sales. Keep this in mind when you add up your costs. If rent is $2,000 per month, that's $24,000 per year. That means you'd need about $400,000 in sales to meet this recommendation. If you can't project sales that high, consider finding cheaper rent.
- Add up your inventory and labor costs. These costs are called variable costs, because they can change from month to month. For instance, you could buy less inventory or hire less workers and your store would still stay open. Add up what all your inventory will cost you and how much paying your employees will cost. Then combine this number with any other variable costs you have.[6]
- Some other variable costs include advertising and marketing expenses, since you technically don't have to do these things to stay open.
- Add up your fixed and variable costs to get your breakeven price, meaning the amount you have to make each month just to cover your expenses.
- Draw up a business plan. A business plan is crucial not only to focus your own thoughts, but also because any potential investors will want to see your plan before providing any financing. Put together a comprehensive explanation for your business, including the products you'll sell, your operating plan, and all your expenses. Be ready to present this plan to anyone you ask for financing.[7]
- Start by describing your business concisely. What will you sell and who is your target audience?
- Then outline how you will fit into the current market. Explain the research that you've done and how you'll set yourself apart from competitors.
- Finally, outline your total costs, both fixed and variable. Then note how much financing you'll need to get started.
- Form a legal business entity. While forming a business entity is not a requirement, there are many advantages to doing so. Forming an entity separates your personal and business finances, so your personal savings are protected. Merchants, manufacturers, and lenders are also usually more willing to work with a business rather than an individual. Finally, you can declare business expenses and get tax write-offs as a business owner.[8]
- The most common entities are a Limited Liability Company (LLC) and corporation. Most small businesses are LLCs because they usually don't involve a lot of people.
- File for a business license in the state you're operating in. If you don't want to handle the paperwork yourself, you can hire a lawyer or other business to do the work for you.
- Apply for a business loan or find private investors. If you don't have enough savings to open the store yourself, then secure financing from a bank or private individuals. Apply for a small business loan from a local bank. If the bank won't provide enough funds, a private investor may be a better option. Keep in mind that private investors usually want to see a larger return on their investment than a bank. They may want to own a part of the business in exchange for the loan.[9]
- The amount of the loan depends on your total costs. Experts recommend having 6-12 months of expenses on hand when you start up, because it will take several months to start bringing in money.
- Typical amounts for opening a small clothing store range from a low of $50,000 to over $200,000, or even more for larger stores.
- It's better to have more cash on hand than not enough. Most small business fail within their first year because they don't have enough capital.
[Edit]Stocking and Staffing the Store - Contact suppliers for quotes on merchandise. With your financing and business plan in place, begin stocking your store. Look for suppliers or manufacturers in the niche your store is in. Find the best items for the best price and place orders for your initial stock.[10]
- Consider buying items in bulk to save costs. However, don't order more than you think you can sell. If you sink all your startup money into merchandise right away, you might not be able to pay your other bills.
- Try contacting manufacturers directly rather than wholesalers. You might save money by buying directly from manufactures.
- Trade shows are also good places to pick up cheap wholesale items.
- Carry products from local manufacturers to set your store apart. Small stores are part of their communities, and a great way for you to insert yourself into the local community is by showcasing local manufacturers. Contact jewelry makers, artists, and clothing makers to place their items in your store. This gives you a good supply of merchandise and is also great for your marketing.[11]
- If you don't have room in your store for locals to stock their items all the time, consider doing a monthly event for local manufacturers. Set up a tent in your parking lot and let them come showcase their products, for example.
- Hire employees if you need them. The number of employees you'll need depends on the size of the store. A common recommendation is for 1 full time and 1 part time worker for each of store. Think about how much work you can do yourself. Then hire more people as you need them.[12]
- Have at least one trusted employee who can run the store when you're not there. You never know when you'll have an emergency or get sick, so someone should know as much as you know about running the store.
- Remember that each employee you hire is another added expense. Only hire people you need.
- If work is irregular, consider hiring seasonal employees to save money. If you run a tourist shop that is only active in the summer, you don't need many employees in the winter months.
[Edit]Marketing the Business - Have a grand opening event. After all your hard work, arrive with a bang by having a big grand opening event. Invite everyone you know and advertise the event around town. This is your big chance to show everyone your store and get the word out.[13]
- Offer special sales on opening day to give everyone a sample of what you have to offer.
- Contact local media sources to come cover the event. This could give you some free advertising.
- Invite the mayor or other local politicians to bring more attention to the event.
- Use social media to place ads. Social media offers a great, cheap way to advertise. First, start a page for your store on all the major social media sites. Then start ad campaigns on these sites to spread the word to locals about your business.[14]
- Since your business has a physical location, set the ads to target people living 5-10 miles from you. Advertising to people 100 miles away will waste your ad budget.
- Update all your social media sites regularly. If you haven't posted on Facebook in 6 months, people may think your business closed down. Aim for at least 1 post per week on each of your accounts. Also make any major announcements, like sales, on all your accounts and website.
- Remember that advertising still costs money. Work these ads into your budget to avoid going over costs.
- Appear at local fairs and festivals. Most communities have events like these to showcase local businesses. Do your best to attend as many as you can to promote your business. Bring samples and items to sell so people can see what you offer.[15]
- Always bring plenty of business cards when you attend these events. Pass them out to as many people as you can.
- Check with your local chamber of commerce to find a list of upcoming business events. Attend as many as you can.
- Don't leave the store unattended or closed when you attend events. Leave your best employee to run the store while you're gone.
- Sell online to reach a wider audience. Websites like Amazon and eBay offer a massive platform for small businesses. If you only focus on your in-person sales, you're missing out on a huge potential to reach more customers. Make selling accounts on one or more online retail site and list your products. This is a great way to attract more customers or keep your profits up if visits to your store are slow.[16]
- Stay on top of your online sales. If you get a reputation for poor service, you could get banned from these sites.
- Include links to your online store on all your social media sites.
- Remember that all online stores have fees associated with them. Find out all the fees you'll pay and price your items accordingly so you won't lose money.
[Edit]References [Edit]Quick Summary |
| How to Prepare a Relaxing Bath Posted: 08 Jan 2020 12:00 AM PST Sometimes just the thought of a luxurious bath at the end of a long day can help you power through. When it's finally time for you to relax, make the most of your experience. Light candles, play calming music, and use oils or a scented bubble bath to create a restful atmosphere. Take your time soaking in the water, close your eyes for a few minutes, or enjoy reading your favorite magazine. [Edit]Getting the Bathtub Ready - Start with a clean tub for the best experience. You won't feel very relaxed if you get into a grimy tub. Even if your tub has been cleaned recently, take a moment to wipe it down with a damp towel to clear away any dust or hair that may have accumulated.[1]
- It's a good idea to wipe down the tub after you take a bath, too, so that there isn't a build-up of soap scum over time.
- Fill the tub with hot water while you get the rest of your bath ready. Use water that is steamy and hot to the touch, but don't get it so hot that you can't hold your hand under the stream. Make sure to plug the tub's drain![2]
- You can always add more hot water while you're in the tub if it needs a warm-up. or if you get lightheaded, get out and let the water cool down before you get back in.[3]}}
- Add some bubble bath or a bath bomb for some aromatherapy. You could make your own bubble bath or bath bombs or buy some from the store. Bubble bath gives you the experience of bathing in bubbles, which can be fun and relaxing, and bath bombs are famous for creating beautiful colors for you to enjoy in the tub.[4]
- If you're using bubble bath, pour about into the tub while the water is still filling up. The stream of water will help mix and distribute the bubbles.
- Use essential oils to relax your body or clear your sinuses. Combine 6-8 drops of essential oils to of carrier oil, like coconut or jojoba oil. After the water has finishing filling, add the mixture to the tub.[5]
- Eucalyptus and peppermint are great if you have a stuffy nose.
- Lavender is a relaxing scent.
- Lemon and rosemary can boost your mood.
- Relax your muscles with epsom salts. Use 2 cups (473 grams) of epsom salts in your bath. Pour the salts in while the water is filling up to help it dissolve a little faster. You can also stir the water with your hand to dissolve whatever remains. Soak in the tub for 15-20 minutes or more for the best results.[6]
- Your body will absorb the magnesium and sulfate from the salts, which can loosen your joints and relax your muscles.
[Edit]Creating a Relaxing Atmosphere - Create a playlist filled with relaxing tunes to play during your bath. If you want to wind-down, avoid playing anything with a fast or heavy beat. Opt for instrumental or background music for a pleasant, calming effect.[7]
- Many music-streaming services have pre-made playlists or stations specifically made for relaxation. Just search for "relaxing music" and see what pops up.
- Clear away clutter so the space is visually appealing. Move dirty clothes, cosmetics, toys, and anything else that is taking up space on the bathroom counter. Put them away in drawers if needed, or set them out in the hall. The last thing you want is to look up from your bath and feel stressed about what needs to be cleaned up![8]
- If you can, take 10-15 minutes to clean your bathroom before taking a bath. It might help you relax more easily.
- Use a bath caddy to keep your things dry. With a bath caddy, you'll have space for a drink, snack, book, or anything else you'd like to have with you. Set up the caddy while the water is filling and put your things in place so that it's ready to go once the bath is done.[9]
- You can buy bath caddies that have props to hold up books or magazines, slots for the stems of wine glasses, and more.
- Dim the lights and light some candles for a relaxing aesthetic. Bright overhead lights could keep you from de-stressing, so opt to turn them down or completely off. Put candles on the countertops and around the edge of the tub if there is room.[10]
- Use unscented candles if you are using essential oils or a scented bubble bath. If not, light one of your favorite scented candles to enjoy while in the tub.
- After your bath, double-check that all the flames have been extinguished.
- Tell your family that you're not to be disturbed when you're in the bath. If you live with other people and want to guarantee that you won't be interrupted while you're trying to relax, let them know ahead of time what your expectations are. If you have little kids, ask a partner or friend to watch them for 1/2 an hour so you can have some alone time.
- If you have pets, you may want to keep the bathroom door shut during your bath. Otherwise, they might come in and beg for your attention and disturb the peace!
[Edit]Unwinding in the Bath - Give your skin some TLC with a face mask before you get in the tub. You can make your own or buy a mask from the store. If you have long hair, pull it back so it doesn't get in the way.[11]
- Avocado, honey, olive oil, coconut oil, and even egg whites can be used to make a hydrating mask right in your own home.
- Enjoy a glass of wine and an indulgent snack while you soak. Take this opportunity to savor a special treat that you've been saving. While chocolates or candies are probably the most popular bath-time indulgence, you can choose anything you'd like! It's probably best to avoid anything that might get crumbs in the bathwater, though.[12]
- If you don't drink wine, choose something else! Sparkling water can feel special and there are tons of great flavors to choose from. Even coffee or tea can be enjoyable as long as it doesn't make you too hot.
- Read a good book or magazine for some indulgent me-time. Bring along the book you've been meaning to read forever or grab a fun magazine the next time you're at the grocery store. Whatever you choose, enjoy taking some personal time to do something relaxing for yourself.[13]
- Keep a towel nearby to dry off your hands so that the pages of the book or magazine don't get wet.
- Use a body scrub to exfoliate and soften your skin after a long day. Buy a scrub from the store or make your own at home. While you're in the tub, scoop out about of the scrub and rub it over your arms and legs with a circular motion. Rinse off the scrub when you're finished.[14]
- You can use body scrub at any stage during your bath, but if you don't like the idea of bathing in the rinsed-off scrub, just wait until you're about to get out to do this.
- Dry off after your bath with a clean, fluffy towel. Before you get into the bath, take a moment to pick out a clean towel from the cupboard and set it beside the tub. That way, you won't have to use an old, damp towel from your morning's shower.[15]
- Consider having a special towel that only you use for your relaxing baths. This will keep the towel in great condition and it'll make your self-care time feel even more special.
- If you hate the feeling of cold porcelain against your skin, invest in a waterproof pillow to rest your head against in the tub.
[Edit]Warnings - If you feel dizzy while in the bath, carefully get out. It could be that your blood pressure was affected or you got too hot.
[Edit]Things You'll Need [Edit]Getting the Bathtub Ready - Clean towel
- Cleaning supplies (optional)
- Bubble bath
- Bath bomb
- Essential oils
- Carrier oil
- Epsom salts
[Edit]Creating a Relaxing Atmosphere - Music-playing device
- Bath caddy
- Candles
- Matches or lighter
[Edit]Unwinding in the Bath - Face mask
- Drink and snack
- Book or magazine
- Body scrub
- Towel
[Edit]Related wikiHows [Edit]References [Edit]Quick Summary |
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