【舌尖上的蘭州】
1.蘭州一定要嚐上一碗鼎鼎大名的「蘭州牛肉麵」：馬子祿、金鼎、吾穆勒蓬灰、馬有布等。
2.勁道的西北麵食：扁豆麵、漿水麵、羊肉麵片、特色炒麵、「風雲」炸醬麵等。
3.西北特色小吃：胡辣羊蹄、牛奶雞蛋醪糟、灰豆湯、釀皮子、糖鍋盔、甜胚子等。
4.小吃集中區域多分佈於步行街張掖路與大眾巷，位於城關區市中心附近。「正寧路小吃夜市」則是晚餐或夜宵的好去處，名揚天下的西北小吃幾乎都能在此覓得。
溫馨提示：
1.一般在出發前1天，我們會將聯繫人的詳細資訊發送到您的手機上。（請注意接聽電話或查收簡訊）。
2.抵達蘭州後，我們的工作人員會安排相近時間統一接機。由於各位遊客抵達的時間不同，在機場可能會有等待時間（不超過1小時，接機交通方式包括：大巴車、城際高鐵等）。如果不願等待，可告知導遊後自行選擇交通方式前往指定賓館，費用自理。
3.開啟精彩紛呈的西北異域之旅！初到西北請各位團友多注意身體狀況！多喝溫水、多吃蔬菜水果；保證充足的休息時間！
【The Taste of Lanzhou】
1.Be sure to try a bowl of the renowned "Lanzhou Beef Noodles" in Lanzhou. Popular spots include Mazilu, Jinding, Wu Mule Penghui, and Ma Youbu.
2.Hearty Northwestern noodles: lentil noodles, pickled vegetable noodles, lamb noodle slices, special stir-fried noodles, and "Fengyun" zhajiang noodles.
3.Northwestern specialty snacks: spicy lamb trotters, milk egg rice wine mash, gray bean soup, fermented wheat gluten jelly, sugar-stuffed flatbread, and sweet fermented barley.
4.Most snack spots are located along the pedestrian streets of Zhangye Road and Dazhong Lane, near the city center in Chengguan District. The "Zhengning Road Snack Night Market" is an excellent destination for dinner or late-night snacks, where you can find almost all the famous Northwestern delicacies.
Friendly Reminders:
1.Generally, one day before departure, we will send the contact person's detailed information to your mobile phone. (Please keep your phone accessible or check your messages).
2.Upon arriving in Lanzhou, our staff will arrange group airport pickups based on similar arrival times. Since travelers may arrive at different times, there might be a waiting period at the airport (no longer than 1 hour; pickup transportation includes buses, intercity high-speed trains, etc.). If you prefer not to wait, you may inform the tour guide and arrange your own transportation to the designated hotel at your own expense.
3.Embark on a wonderful and exotic journey through Northwestern China! As you arrive in the region for the first time, please pay extra attention to your health. Drink plenty of warm water, eat more vegetables and fruits, and ensure you get sufficient rest.
早餐後前往蘭州乘坐動車二等座或硬臥/汽車二等座赴張掖，參觀《三槍拍案》外景地【張掖七彩丹霞地質公園】（遊覽時間約2小時，不含電瓶車）。這裡是中國丹霞地貌發育最大最好、地貌造型最豐富的地區之一，2006年被中國《國家地理》雜誌評為「中國最美的丹霞地貌」。神奇的丹霞地貌群奇特，五顏六色，色調有順山勢起伏的波浪狀，也有從山頂斜插山根的，猶如斜鋪的彩條布，在太陽的照耀下，色彩異常艷麗，讓人驚嘆不已。參觀結束後前往嘉峪關/張掖入住酒店。
參考車次：蘭州/張掖西 D2743（06:40/11:29）或 D55（08:35/12:35）或其他車次（如遇火車調整運行，動車車次取消，自動切換相近時間的火車硬臥或汽車、火車硬座）。
重要說明：整團人數不足4人時，安排張掖乘坐火車赴嘉峪關市。
After breakfast, proceed to Lanzhou and take a second-class seat on the high-speed train, a hard sleeper on a regular train, or a second-class seat on a long-distance bus to Zhangye. Visit the Zhangye Danxia Geological Park (approximately 2 hours, electric cart not included), the filming location for the movie A Simple Noodle Story. This area is one of China's most expansive, well-developed, and geomorphologically diverse Danxia landscapes. In 2006, it was named "China's Most Beautiful Danxia Landform" by National Geographic China. The magical Danxia formations are striking and vividly colored, with hues that follow the rolling contours of the mountains or slope diagonally from the peaks to the foothills, resembling a tilted patchwork of colorful fabric. Under the sunlight, the colors are exceptionally brilliant, leaving visitors in awe.
After the visit, travel to Jiayuguan/Zhangye to check into the hotel.
Reference Train Schedule:
Lanzhou / Zhangye West: D2743 (06:40/11:29) or D55 (08:35/12:35), or other available trains.
(In case of train schedule adjustments or high-speed train cancellations, alternative arrangements will be made for similar departure times via hard sleeper trains, long-distance buses, or hard-seat trains.)
Important Note: If the total number of participants in the group is fewer than 4, arrangements will be made for travel from Zhangye to Jiayuguan by train.
早餐後參觀萬里長城最西端、俗稱「天下第一雄關」的【嘉峪關關城】（遊覽時間約2小時）。此為國家5A級景區，是明代萬里長城的西端起點，也是明代長城沿線建造規模最為壯觀、保存最為完好的古代軍事城堡。明朝及其後各朝代均視其為長城沿線的重要軍事要塞，素有「中外鉅防」、「河西第一隘口」之稱。參觀結束後，乘車前往敦煌，抵達後入住酒店！
溫馨提示：嘉峪關至敦煌途經休息區時，常有當地商販兜售商品，其質量與價格均無法保證，強烈建議客人謹慎購買！
特別說明：此行程將根據莫高窟預約時間，相應調整第二天、第三天及第四天的景點參觀順序，若因此造成不便，敬請諒解！
After breakfast, visit the Jiayuguan Fortress (approximately 2 hours), the westernmost end of the Great Wall, famously known as the "First and Greatest Pass Under Heaven." This national 5A-level scenic area served as the starting point of the Great Wall during the Ming Dynasty. It is the most magnificent and best-preserved ancient military fortress along the Ming Great Wall, functioning as a crucial strategic stronghold throughout the Ming Dynasty and subsequent periods. It has long been hailed as the "Greatest Defense Between China and Foreign Lands" and the "First Strategic Pass West of the Yellow River."
After the visit, take a bus to Dunhuang. Check into the hotel upon arrival.
Friendly Reminder: During the journey from Jiayuguan to Dunhuang, local vendors may approach you at rest areas to sell goods. The quality and prices of these products are not guaranteed. We strongly advise travelers to exercise caution when making purchases.
Special Note: The itinerary may be adjusted for the second, third, and fourth days based on the reservation time for the Mogao Caves. We appreciate your understanding and apologize for any inconvenience this may cause.
早餐後乘車前往漢代的邊關重地【玉門關】（遊覽時間約2小時）。現存的漢代玉門關遺址為一座四方形小城堡，聳立於東西走向的戈壁灘狹長地帶的砂石崗上，在此可體驗「春風不度玉門關」的蒼茫豪情！
下午參觀【敦煌雅丹地質公園】（不含區間車；遊覽時間約為2小時）。該公園以其典型的雅丹地貌群被授予「中國敦煌世界地質公園」稱號，景觀區東西長約25公里，南北寬約1至2公里。遇風吹拂時，常現森森鬼聲，因而俗稱「魔鬼城」。
After breakfast, take a bus to the Yumen Pass (approx. 2 hours), a crucial frontier stronghold during the Han Dynasty. The current remains of the Han-era Yumen Pass consist of a small square fortress perched atop a gravel ridge in a narrow stretch of the east-west oriented Gobi Desert. Here, you can experience the profound sentiment expressed in the line, “The spring breeze never reaches the Yumen Pass.”
In the afternoon, visit the Yardang Geological Park (shuttle bus not included; approx. 2 hours). The park has been designated as part of the "Dunhuang UNESCO Global Geopark" in China. It features classic Yardang landform clusters, stretching about 25 kilometers from east to west and 1 to 2 kilometers from north to south. When the wind blows, eerie sounds can be heard, earning it the nickname "Devil's City."
早餐後參觀國家4A級風景名勝——大自然奇觀【鳴沙山月牙泉】（遊覽時間約2小時）。自古以來，這裡以「山泉共處，沙水共生」的奇妙景觀著稱於世，被譽為「塞外風光之一絕」，1994年被列為國家重點風景名勝區。鳴沙山由流沙積聚而成，沙體遇摩擦震動便會發出聲響，輕柔如絲竹，宏亮如雷鳴，因而得名「鳴沙山」；月牙泉位於鳴沙山北麓，因形狀酷似一彎新月而得名。
隨後參觀【莫高窟】（遊覽時間約2小時）。莫高窟素有「東方藝術寶庫」之稱，俗稱千佛洞，是一座融合建築、雕塑與壁畫的藝術寶窟。其藝術特色主要體現在建築、塑像與壁畫三者的有機結合，系統反映了北魏、隋、唐等十多個朝代的艺术風格。
溫馨提示：
1.鳴沙山日照時間長、風沙較大，請備好太陽帽、太陽鏡、絲巾、口罩。登山或體驗騎駱駝時，請穿著舒適合腳的平底鞋（旅遊鞋）或涼鞋。喜歡拍照的女性遊客可抵達景區後換上色彩鮮豔的衣裙。
2.鳴沙山景區內個人自費遊玩項目參考：騎駱駝約100元，鞋套租用15元/雙，滑沙約25-30元/人次，沙漠越野車300元/輛起，另有越野摩托、滑翔機等活動（請謹慎選擇參與）。
3.若想觀賞日落，可留在景區內等待（日落時間約在晚上8點左右），結束後請自行打車返回酒店；若不想觀看日落，可隨司機提前返回酒店休息。
4.關於莫高窟門票的說明：
旅遊旺季門票緊張，請報團後及時透過「莫高窟預約網」微信公眾號自行購票（可提前一個月內購買，具體操作方法可私訊客服諮詢）。
5.正常門票：238元/人，每日限售6000張，可參觀八個洞窟。
6.應急門票：100元/人，每日限售12000張，可參觀四個洞窟。
After breakfast, visit the Singing Sand Mountains and Crescent Lake, a national 4A-level scenic area and a natural wonder (approx. 2 hours). Throughout history, this site has been renowned for its remarkable landscape of "mountains and springs coexisting, sand and water thriving together," acclaimed as "one of the most spectacular sights beyond the Great Wall." In 1994, it was designated as a national key scenic area. The Singing Sand Mountains are formed by accumulated flowing sand, and when the sand is disturbed by friction or vibration, it produces sounds ranging from gentle whispers like strings and bamboo instruments to thunderous roars, hence the name "Singing Sand Mountains." Crescent Lake is nestled at the northern foot of the Singing Sand Mountains and is named for its crescent-moon shape.
Next, explore the Mogao Caves (approx. 2 hours). Known as the "Treasure House of Eastern Art" and commonly referred to as the "Thousand Buddha Caves," the Mogao Caves are an artistic treasure trove that combines architecture, sculpture, and murals. Their artistic distinction lies in the organic integration of architecture, statues, and murals, systematically reflecting the artistic styles of over ten dynasties, including the Northern Wei, Sui, and Tang.
Friendly Reminders:
1.The Singing Sand Mountains experience long hours of sunshine and strong winds with blowing sand. Please prepare sun hats, sunglasses, scarves, and masks. Wear comfortable, well-fitting flat shoes (sneakers) or sandals for hiking or enjoying camel rides. Photography enthusiasts may change into colorful dresses after arriving at the scenic area.
2.Reference prices for optional paid activities at the Singing Sand Mountains:
Camel rides: approximately 100 RMB per person
Shoe cover rental: 15 RMB per pair
Sand sliding: 25–30 RMB per person per session
Desert off-road vehicles: starting from 300 RMB per vehicle
Additional activities such as off-road motorcycles and gliders are available (choose with caution).
3.For those wishing to watch the sunset, you may stay at the scenic area (sunset typically occurs around 8:00 PM) and take a taxi back to the hotel afterward. Those not interested in the sunset may return to the hotel earlier with the driver.
4.Note on Mogao Caves Tickets:
Standard ticket: 238 RMB per person, limited to 6,000 tickets per day, allows access to eight caves.
Emergency ticket: 100 RMB per person, limited to 12,000 tickets per day, allows access to four caves.
During peak travel seasons, tickets are highly sought after. Please purchase your tickets promptly through the official "Mogao Caves Reservation" WeChat public account after booking the tour (tickets can be purchased up to one month in advance; for detailed instructions, please contact customer service privately).
早餐後自由活動，隨後根據車次/航班時間返程，結束愉快的旅程！
溫馨提示：
司機會提前與您聯繫並告知出發時間。司機不代辦登機手續，請客人自行辦理。請仔細檢查身份證、戶口本等有效證件。所有拉桿箱必須託運，箱內不得放置鋰電池、刀具、打火機等物品。貴重物品（如電腦、相機等）請隨身攜帶，請勿將物品遺忘在酒店或旅遊車上。請保持手機暢通以便聯繫。航空保險未包含在內，如需購買請自行前往相應航空公司櫃檯辦理。
After breakfast, enjoy free time before returning according to your train/flight schedule, concluding your pleasant journey!
Friendly Reminders:
The driver will contact you in advance to inform you of the departure time. Please note that the driver does not assist with check-in procedures; guests are required to handle their own check-in. Please carefully check your valid documents, such as ID cards and household registration booklets. All luggage with retractable handles must be checked in, and items such as lithium batteries, knives, lighters, etc., are prohibited in checked baggage. Valuables (e.g., laptops, cameras) should be carried with you. Do not leave any belongings behind at the hotel or on the tour bus. Please keep your mobile phone turned on and accessible. Air travel insurance is not included; if you wish to purchase it, please do so at the respective airline counter.
費用包含
1、門票：張掖七彩丹霞、嘉峪關城樓、鳴沙山、莫高窟正常票 4 大景點首道門票、玉門關、敦煌雅丹魔鬼城；不含景區小交通費用；
2、住宿：當地準四標準酒店 4 晚；
3、用餐：全程含 4 早餐，正餐自理，可 AA，天南海北遊客口味不一，把美食選擇權留給大家，豐儉由己，原則是不腐敗不自虐，酒店含早不用不退；
4、用車：5-7-9 座，每車最多可攜帶 1 個不大於 24 寸的常規行李箱；
5、導服：安排司機兼職嚮導（不提供景區講解服務），協助購買門票事宜；
6、交通：蘭州-張掖（動車）、敦煌-蘭州（硬臥）；
7、保險：我社已承保旅行社責任險，強烈建議客人自行購買旅遊意外險；
8、兒童：兒童為 12 週歲以下且 1.2 米以下，僅含旅遊目的地旅遊車位費；其他均不含（不含住宿、不含早、不含門票費、不含蘭州/張掖西動車票、不含敦煌/蘭州火車硬臥等），不含費用敬請自理；
備註：4 人以上按原計劃一車到底，4 人及 4 人以下，張掖嘉峪關區間改乘動車，嘉峪關敦煌區間改乘汽車大巴，服務標準不變。
Inclusions
1.Admission Tickets: First-entry tickets to Zhangye Danxia, Jiayuguan Fortress, Singing Sand Mountains, standard tickets for Mogao Caves, Yumen Pass, and Dunhuang Yardang Ghost City. Excludes intra-attraction transportation fees.
2.Accommodation: 4 nights in local quasi-four-star standard hotels.
3.Meals: 4 breakfasts included throughout the trip. Lunch and dinner are at your own expense or can be shared equally (AA). As travelers have diverse tastes from different regions, we leave the choice of meals to you—spend as much or as little as you prefer, following the principle of neither extravagance nor hardship. No refund will be provided for unused breakfasts included in the hotel stay.
4.Transportation: 5-7-9 seater vehicles. Each passenger may carry at most one regular suitcase not exceeding 24 inches in size.
5.Guide Service: A driver who also serves as a guide will be arranged (no in-attraction commentary provided). The driver will assist with ticket purchases.
6.Transportation Arrangements: Lanzhou to Zhangye (high-speed train), Dunhuang to Lanzhou (hard sleeper train).
7.Insurance: Our agency has purchased travel agency liability insurance. We strongly recommend that guests purchase personal travel accident insurance separately.
8.Children: Children are defined as those under 12 years old and below 1.2 meters in height. The fee includes only the seat on the tour vehicle at the destination. All other expenses are excluded (no accommodation, no breakfast, no admission tickets, no Lanzhou/Zhangye West high-speed train ticket, no Dunhuang/Lanzhou hard sleeper train ticket, etc.). Excluded expenses are to be borne by the guests.
Note: For groups of 4 or more, the original plan of traveling by one vehicle throughout the trip will be followed. For groups of 4 or fewer, high-speed trains will be used between Zhangye and Jiayuguan, and coach buses will be used between Jiayuguan and Dunhuang. Service standards remain unchanged.
行程亮點
☆ 產品理念：
純玩線路承諾不進任何購物店，給遊客以安心舒適的旅遊體驗，產品較為豐富且價位有所差別，以求盡力滿足各純玩類旅遊消費群體的需求；24小時專屬客服跟蹤服務，全力為客戶排憂解難、想您所需。
☆ 純淨之旅：24小時接機/站
☆ 甄選住宿：當地準四標準酒店 4 晚
☆ 舒適旅途：5-9座，西北風景隨走隨停，多年駕齡專業司機，安全無憂！
☆ 貼心禮物：贈送礦泉水，增添旅途小趣味。
☆ 視覺盛宴：AAAAA級景區和世界文化遺產一覽無餘，上帝調色盤---七彩丹霞地質公園、天下第一雄關---嘉峪關城樓、東方羅浮宮---莫高窟、沙漠奇觀---鳴沙山月牙泉，一場視覺與靈魂的體驗！
Tour Highlights
☆ Product Philosophy
We are committed to providing shopping-free tour itineraries, ensuring a worry-free and comfortable travel experience for our guests. Our product range is diverse with varying price points, aiming to meet the needs of all travel consumers who prefer pure, shopping-free tours. Enjoy 24-hour dedicated customer service for continuous support, solving any issues you encounter and anticipating your needs.
☆ Pure Travel Experience
24-hour airport/train station pickup service.
☆ Carefully Selected Accommodations
4 nights in local quasi-four-star standard hotels.
☆ Comfortable Journey
Travel in 5-9 seater vehicles, allowing you to stop and enjoy the scenic landscapes of the Northwest at your leisure. Our drivers are experienced professionals with years of driving expertise, ensuring a safe and worry-free trip.
☆ Thoughtful Gifts
Complimentary bottled water to add a touch of delight to your journey.
☆ Visual Feast
Explore a collection of AAAAA-rated attractions and UNESCO World Heritage sites in one go: the "God's Palette" — Zhangye Danxia Geological Park, the "First Pass Under Heaven" — Jiayuguan Fortress, the "Oriental Louvre" — Mogao Caves, and the desert wonder — Singing Sand Mountains and Crescent Lake. This is not just a journey for the eyes but also an experience for the soul!
費用不含
1、餐費：全程贈送早餐，正餐自理或 AA，天南海北遊客口味不一，把美食選擇權留給大家，豐儉由己，原則是不腐敗不自虐；
2、門票及歌舞自費：景區內主要項目以及特色飲食、歌舞表演價格參考：
（1）、嘉峪關城樓區間車 15 元/人/單程、鳴沙山騎駱駝 100 元/人起、防沙鞋套租金 15 元/人、鳴沙山區間車 10 元/人/單程；
（2）、演出：《敦煌盛典》238 元/人起、《又見敦煌》318 元/人起、《絲路花雨》238 元/人起；
（3）、美食：烤全羊 1880 元/隻起、敦煌風情宴 1680 元/桌起（10 人 1 桌）；
3、單房差：全程入住標間，如出現單男單女，盡量安排與其他同性團友拼房；如不願拼房或未拼房，請補齊單房差以享用整個房間。
4、兒童費用含全程大巴車費、保險，不含門票及住宿。兒童如需佔床需補單房差及門票費用；
5、部分景區小交通：鳴沙山（可騎駱駝、沙地摩托）、嘉峪關電瓶車、張掖七彩丹霞電瓶車或大巴車；
6、因交通延阻、罷工、天氣、飛機機器故障、航班取消或更改時間等不可抗力原因導致的費用；
7、個人消費：酒店內洗衣、理髮、電話、傳真、收費電視、飲品、菸酒等個人消費產生的費用；
8、當地參加的自費項目以及「費用包含」中不包含的其他項目！
Exclusions
1.Meals: Breakfast is provided throughout the trip. Lunch and dinner are at your own expense or can be shared equally (AA). As travelers have diverse tastes from different regions, we leave the choice of meals to you—spend as much or as little as you prefer, following the principle of neither extravagance nor hardship.
2.Optional Tickets and Cultural Activities: Reference prices for major attractions and special dining or cultural performances within scenic areas:
(1) Jiayuguan Fortress shuttle: 15 RMB per person per trip; Camel riding at Singing Sand Mountains: starting from 100 RMB per person; Anti-sand shoe cover rental: 15 RMB per person; Singing Sand Mountains shuttle: 10 RMB per person per trip.
(2) Performances: Dunhuang Grand Ceremony starting from 238 RMB per person; Meet Dunhuang starting from 318 RMB per person; Silk Road Flowers and Rain starting from 238 RMB per person.
(3) Special meals: Roast whole lamb starting from 1,880 RMB per lamb; Dunhuang-style banquet starting from 1,680 RMB per table (for 10 people).
3.Single Room Supplement: Accommodation is provided in standard twin rooms throughout the trip. If there are solo male or female participants, we will arrange for them to share a room with another participant of the same gender whenever possible. If you are unwilling to share a room or no suitable roommate is available, please pay the single room supplement to occupy an entire room.
4.Children’s Fees: The fee for children includes bus transportation and insurance for the entire trip but does not cover attraction tickets or accommodation. If a child requires a bed, the single room supplement and attraction ticket fees must be paid separately.
5.Transportation Within Certain Attractions: Includes camel riding or sand motorcycle riding at Singing Sand Mountains; electric cart rides at Jiayuguan; electric cart or shuttle bus rides at Zhangye Danxia.
6.Costs Due to Force Majeure: Expenses incurred due to transportation delays, strikes, weather conditions, aircraft malfunctions, flight cancellations or schedule changes, or other force majeure events.
7、Personal Expenses: Costs arising from personal consumption, such as laundry, haircuts, telephone calls, faxes, pay-per-view TV, beverages, cigarettes, alcohol, etc., at the hotels.
8.Optional Activities and Other Exclusions: Self-paid activities participated in locally, as well as any other items not included in the “Inclusions” section.
一、網上預訂流程
1、選擇產品：瀏覽網站，選擇您感興趣的旅遊產品（如行程）。
2、填寫資料：點擊「立即預訂」或類似按鈕，進入訂單頁面，填寫參與人數、出發日期、聯絡方式等相關資訊。
3、確認與提交：仔細核對訂單內容與總金額，確認無誤後點擊「提交訂單」。
4、完成支付：提交訂單後，我公司的專屬客服將主動與您聯繫，以一對一方式引導您完成行程預訂與付款事宜。
5、獲取確認：付款成功後，系統將自動發送訂單確認郵件及訊息至您填寫的電子信箱與手機。
二、定制預訂流程
1.致電客服：撥打我們的客服專線，告知您欲預訂的產品或行程需求。
2.專人協助：客服人員將為您確認產品詳情、可預訂日期、價格及相關細則。
3.提供資料：請告知客服您的個人資訊、參與人數、出發日期等，以便建立訂單。
一、Online Booking Process
Select Product: Browse the website and choose the travel product (e.g., itinerary) that interests you.
Fill in Information: Click the "Book Now" or similar button to enter the order page, then fill in relevant details such as the number of participants, departure date, and contact information.
Confirm and Submit: Carefully review the order details and total amount, and click "Submit Order" once everything is correct.
Complete Payment: After submitting the order, our dedicated customer service representative will proactively contact you to guide you through the itinerary booking and payment process in a one-on-one manner.
Receive Confirmation: Once the payment is successful, the system will automatically send an order confirmation email and message to the email address and mobile phone number you provided.
二、Customized Booking Process
Contact Customer Service
Call our customer service hotline and inform us about the product or itinerary you wish to book.
Personalized Assistance
Our customer service representative will confirm product details, available booking dates, pricing, and relevant terms.
Provide Information
Share your personal details, number of participants, departure date, and other relevant information to create your order.
Confirm Order
The customer service representative will summarize the order details and confirm them verbally. You may also request to receive the order details via email or SMS.
Payment and Completion
The representative will guide you through the payment process via bank transfer, credit card, or other available methods. Your booking will be confirmed once payment is completed.
高海拔注意事項：
1.保持良好的心態：樂觀的情緒、堅定的自信心，既不過於緊張，也不過於興奮，對於減弱高原反應帶來的身心不適十分重要。
2.足量飲水：水壺應隨身攜帶（睡覺時可放在手邊），隨時補滿。飲水要多次、少量，不要等到口渴才喝水。
3.注意防寒保暖：高原天氣特點是氣溫低，一般海拔每上升1000米，氣溫下降5–6℃；早晚、晝夜溫差大；天氣變化快，剛剛還豔陽高照，很快可能狂風大作、雷雨冰雹。因此，在高原一定要注意防寒保暖，謹防感冒，建議手邊多帶一件衣服，熱了記得脫、冷了及時穿。
4.合理飲食：要增加碳水化合物（應佔60%以上）和高植物蛋白的比例，增加各種維生素的攝取，以便快速提供熱量，提高機體適應能力。如能適應酥油茶的味道，可以多喝一些，有助緩解高原反應。同時嚴格限制或禁忌飲酒；吸菸者也應減少吸菸。
5.適當運動：初上高原，好的適應方式既不是原地不動、蒙頭大睡，也不是大運動量活動，而應保持一定的活動量，積極主動地自我調整。在高原，盡量學會運用腹式呼吸，比日常的胸式呼吸效果更好。
6.晚睡通風：要在高海拔保持良好的狀態，同時保證一定的睡眠數量與質量，怎麼辦？四個字：晚睡通風。較好的方法是針對自己平時的睡眠習慣，略微推遲1小時左右入睡，並在做好防寒保暖的前提下，確保房間或帳篷保持良好的通風。
7.紫外線防護：高原紫外線強度大，極易曬傷皮膚和眼睛，特別是在雪地，必須採取防護措施，避免傷害。光線較強時，盡量減少裸露的皮膚面積。太陽帽（環掩式叢林帽效果較好）、太陽鏡必備。裸露在外的皮膚需塗抹防曬霜。
8.必要的藥物和治療措施：除了正常服用的肌苷、維生素等及治療疾病的藥物外，不建議在高原隨意使用藥物。高海拔環境務必嚴防感冒，即使輕微的呼吸道感染也會增加高原肺水腫的風險。一旦發現感冒初期症狀，應立即服用抗感冒藥。盡量不依賴吸氧，努力依靠自身適應；一旦開始吸氧，依賴性會非常強。
9.充分溝通：當感覺自己的身體狀態異常時，應向司導或同團團友反映情況；如果是獨自旅行且感覺情況較為嚴重時，應及時就醫。千萬不要逞強硬撐、不要隱瞞。團友之間應彼此多關注，一旦發現身邊有人反應特別異常（如神志不清等），應及時採取處置措施。
High Altitude Precautions
1.Maintain a Positive Attitude: A cheerful mood and strong self-confidence, without excessive tension or excitement, are essential for alleviating the physical and mental discomfort caused by altitude sickness.
2.Stay Well-Hydrated: Carry a water bottle with you at all times (you can keep it nearby while sleeping) and refill it frequently. Drink water in small, frequent amounts rather than waiting until you feel thirsty.
3.Stay Warm and Protected from the Cold: High-altitude weather is characterized by low temperatures—generally dropping by 5–6°C for every 1,000 meters of elevation—significant day-night temperature variations, and rapid weather changes. Sunny weather can quickly turn into strong winds, thunderstorms, or hailstorms. Therefore, it is crucial to stay warm, guard against colds, and keep an extra layer of clothing handy to adjust to temperature changes.
4.Maintain a Balanced Diet: Increase the proportion of carbohydrates (should account for over 60% of your diet) and high-quality plant-based proteins, and consume more vitamins to quickly generate energy and enhance your body’s adaptability. If you can tolerate the taste of butter tea, drinking more of it can help alleviate altitude sickness. Strictly limit or avoid alcohol, and smokers should reduce their smoking.
5.Engage in Moderate Exercise: When first arriving at high altitudes, the best way to adapt is neither to remain sedentary nor to engage in strenuous activities. Instead, maintain a moderate level of activity and proactively adjust. At high altitudes, try to practice abdominal breathing, which is more effective than chest breathing.
6.Sleep Late and Ensure Ventilation: To maintain good health at high altitudes while ensuring sufficient sleep quantity and quality, follow the principle of "sleeping late and ensuring ventilation." A good approach is to delay your usual bedtime by about an hour while ensuring proper ventilation in your room or tent, provided warmth is maintained.
7.Protect Against UV Radiation: High-altitude UV radiation is intense and can easily damage your skin and eyes, especially in snowy areas. Take protective measures: minimize skin exposure during strong sunlight, wear a sun hat (preferably one with a wide brim) and sunglasses, and apply sunscreen to exposed skin.
8.Necessary Medications and Treatments: In addition to regularly taking supplements like inosine and vitamins, as well as medications for specific conditions, it is not advisable to use medications indiscriminately at high altitudes. Strictly guard against colds, as even mild respiratory infections can increase the risk of high-altitude pulmonary edema. At the first sign of a cold, take anti-cold medication immediately. Try to avoid relying on oxygen supplementation and allow your body to adapt naturally, as dependence on oxygen can develop quickly.
9.Communicate Openly: If you feel unwell, inform your driver-guide or fellow travelers. If traveling alone and experiencing severe symptoms, seek medical attention promptly. Do not push yourself too hard or hide your condition. Travel companions should look out for one another. If someone shows signs of severe distress (e.g., confusion), take timely action.
