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Preparedness, Prevention and Personal Welfare

Preparedness, Prevention and Personal Welfare. Mary Lovely, RN, PhD. How to prepare for the race Goal: Prevent injury and poor judgment. Build Strength Endurance Flexibility Habits may affect the quality of your trip Smoking Caffeine Alcohol. Offshore system of clothing.

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Preparedness, Prevention and Personal Welfare

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  1. Preparedness, Prevention and Personal Welfare Mary Lovely, RN, PhD

  2. How to prepare for the raceGoal: Prevent injury and poor judgment • Build • Strength • Endurance • Flexibility • Habits may affect the quality of your trip • Smoking • Caffeine • Alcohol

  3. Offshore system of clothing • Expedition weight thermal underwear • Fleece top and pants • Ocean level foul weather gear • Boots that don’t leak • Serious hat

  4. USE Your Safety Gear (and remind your crew too) • Make sure your PFD fits and works properly, label it with your name • Stay clipped in from sunset to sunrise and in any heavy weather situation

  5. Know how to use emergency equipment Personal AIS beacon Single side band Satellite phone Epirb

  6. Managing Your PersonalGear Put all clothes in plastic bags Designate a place for everyday supplies

  7. Personal Items to Maintain Sanity • Books, music, podcasts • Personal light, cards, fan e-reader, phones (chargers), star and navigation apps • Extra pair of glasses • Contact lenses

  8. Food Prep and Preferences Bring food that you like to eat Allergies anyone?? Have a conversation with the provisioner

  9. Personal Hygiene • Shower after 3 days and then continue • May clean with wipes • Be conscious of Body Odor • Deodorant • Change clothes • Wash your hands • Double Handers: • Prevent Boat Butt! • Bring hydrocortisone, baby powder and extra undies

  10. Boat cleanliness • Set up a boat cleaning schedule • Clean up after yourself • Keep your stuff organized

  11. Sea Sickness • May last 2 to 3 days • Remedies • Try drugs before trip • Know how you feel • Take drugs the day before you leave

  12. Sleep is a Necessity • How many hours do YOU need? • Watch schedules that promote sleep • Routine to sleep after watch • Take naps if all is quiet • Ear plugs and blinders • Be rested at finish line • Lack of sleep is at the root of most bad decisions

  13. Sun Protection Bring lots of sunscreen UVA/UVB or zinc at least 30 spf, chapstick Take new sunscreen Wear hats, sunglasses and long sleeve shirts.

  14. Dehydration • It sneaks up on you • Can’t think straight, headaches, constipation, sea sickness • Force yourself and your crew to drink water several small water bottles a day • Caffeinated beverages and alcohol are diuretics and may cause dehydration

  15. First Aid Kit(s) • Keep large first aid kit intact until truly needed • Have a smaller kit with commonly used items anyone can use • Band aids • Mild pain medicine • Ointments

  16. Tell Skipper about Medical Conditions • Diabetes • Seizures • Heart Condition • Aspirin for stroke prevention • Any disease that requires monitoring or regular medication No Surprises!!

  17. Summary • Have pre-race conditioning program • Wear the proper sailing clothes and gear • Sleep is a weapon • Stay hydrated • Stay sun protected

  18. HAVE FUN, BE SAFE, CELEBRATE!

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