Best Practices For Staying Healthy During Build & Competition Season

[JaneYoung]

When reading the OP's title of this thread and then reading the first post, it dawned on me how dangerous it can be to ignore or avoid safe practices for staying healthy. My first thought was to check the awesome resource, NEMO. I didn't find what I was looking for and decided to write up a white paper on this topic. This thread is created for folks to contribute suggestions for how to stay healthy during the build and competition season. It can also include tips for keeping up with school work/homework and other outside demands.

Thanks in advance for any helpful contributions that you make to the thread.

Jane

[Zholl]

Suppose I'll start:

definitely make sure to have a water bottle or some such handy, especially when you're working. I understand that when you're in the middle of something, it can be hard to get up and use a drinking fountain, so if you have a bottle of water next to you it's convenient and you should have no excuse not to drink something when you're thirsty. remember, it only takes a couple hours to become dehydrated, even if you're sitting in an air conditioned room.

if you're working in the shop, or even at the computer, get away from the work every hour or two and take 10-15 minutes to rest. it'll help you keep focused, and it helps reduce the strain on your eyes if you've been working code or web for a while. this can especially be helpful if you've been hitting a dead end and aren't sure where to go.

I'll go ahead and stop there, so other people can have a chance to contribute

[Aren Siekmeier]

SAFETY GLASSES!!!

This is one of those things that's easy to blow off until it's too late. At the very least you can pretend to be safe by wearing safety glasses in any videos you publish.

[Jared Russell]

SLEEP.

You might think you can be effective without enough of it, but you won't be.

[Cyberphil]

Although it might not be possible for every team member, or every school, I would advise going to the gym for 10-15 minutes before you start during the build season. You don't need to do any major weight, or speed on the treadmill, just something to get your heart rate up and keep you healthy.

Our school has a weight room right down the hall from where we do most of our work during the season, and for the past two seasons, I have been going down there right after school and running a half mile or so and doing some mild lifting. Nothing very strenuous, just to keep my blood pumping!

Like I said, I understand that some kids cannot do this, but if you can, its only 15 minutes. You can make that up by leaving from dinner early!

[Gdeaver]

Jared picked the # one --- Sleep.

[JaneYoung]

Originally Posted by Gdeaver

Jared picked the # one --- Sleep.

Do any teams make any efforts to underscore the importance of healthy practices? Examples might be - posters in the shop areas. Team videos. E-mails to students and parents from lead mentors? Do any teams encourage students to talk with their teachers about their classes and the build season so teachers can work with the students and help support their efforts? If yes, then what are some of the examples/practices?

[EricH]

In my college's competition teams, there used to be no curfews, lab open 24/7 or so (under proper circumstances), and that sort of thing. After some various non-healthy stuff, a new rule was added: The lab closes at 2 AM and remains closed until 7:30 AM, every night. Health and some grades improved a bit. In other words, a hard curfew.

Have parents bring in a healthy dinner a couple nights a week. Lunch works too.

If you don't have access to water, bring in a case or two of water bottles and a marker to identify who they belong to.

[,4lex S.]

One of my former teams best practices was that each student was responsible for bringing at least one dinner during build for the whole team. This pretty much guaranteed us pasta or casarole every night, but usually it was a balanced meal.

The importance of taking days off cannot be stressed enough. I have personally been burnt out, and it really does damage to the whole robotics experience for you and everyone around you. At least one night per week should be taken away from the team (your parents might want to see you occasionally too).

Most of what has been mentioned here is also an essential part of surviving University Engineering programs. FIRST is a really helpful trial run in that respect.

[Karibou]

Keep track of when your schoolwork is due. Know when your tests are, and how much time you will have for homework per night, and plan out your homework load accordingly. If you get assignments in every class, due the next day...skip robotics. If you can't be spared for one night in the shop (which should not be the case, ever, but it always seems to happen at least once per season), at least leave early.

If you are part of the CAD, animation or programming team and/or are staring at a computer for long periods of time, take frequent breaks. Your eyes will not appreciate being burned out when you have to take notes in class the next day. Trust me...it hurts.

Take naps. Sleep for at least 10 minutes when you get home from school, but no more than an hour. It has been proven that short naps at the right times are actually very beneficial. You will feel a lot better when you wake up. Showers can also help with feeling refreshed and energized.

[Andrew Schreiber]

Originally Posted by Zholl

if you're working in the shop, or even at the computer, get away from the work every hour or two and take 10-15 minutes to rest. it'll help you keep focused, and it helps reduce the strain on your eyes if you've been working code or web for a while. this can especially be helpful if you've been hitting a dead end and aren't sure where to go.

This. I was specifically instructed by my boss that I am not to sit and work for more than 2 hours at a time. I have a nasty habit of obsessing over a problem and ignoring everything else. Since obeying that rule I've found that working 45 minutes and taking a 15 minute break actually makes me more productive. Get up, get the blood flowing, talk to someone. Lately I've just taken to going for a stroll around the building.

As for other advice, I just keep remembering where my priorities are. Health > Family > School > Job > Hobbies/Friends.

[OZ_341]

Here's a little message I put out to our team every year before we start build season. I hope it helps.

Enjoying Build Season 2011!
Below are a few suggestions that will help you enjoy build season and be a productive team member.

1) Remember that your coaches are here to help. Please see us if you have any concerns. Do not let your problems build up. You are not bothering us! We understand that even in the best of circumstances, there will be issues.

2) Remember that you are on a TEAM! That means not just helping others, but also asking for help if you are in need. We are here to support each other.

3) Care for each other like a family. Help each other and watch out for each other in the shop and when we travel.

4) Listen to each other and COMMUNICATE. Express your concerns, share your ideas and let others know your needs. Remember that your coaches and teammates are listening.

5) Take care of yourself. Eat, sleep, and relieve your stress. Taking care of your mind and body will make you a happier more productive member.

6) Take care of your school work. Prepare yourself for build season by organizing your school work and personal schedule. Being organized will help you make it through with flying colors.

7) Talk to your family about your plans each week and make sure that your plans match with theirs.

8) Do your best at every job, no matter what it is. Doing your best and feeling accomplishment will give build season meaning, help you connect with your teammates, and make it fun.

[Al Skierkiewicz]

At competition...
1. Wash your hands frequently.
2. Keep hands and fingers out of eyes, nose and mouth.
3. Wear the safety glasses, besides being cool they actually do something.
4. Repeat #1.
5. Carry a personal squirt bottle of hand sanitizer and use it in between #1's. (This is aimed at inspectors and other volunteers as well.)
6. Don't work tired. If you have time to do something over, you had time to take some rest.
7. Be aware of others when handling the robot, power tools and soldering irons.
8. Keep your mind on what you are doing. Put the phone away and don't talk to others while working!
9. Watch to insure that your team mates and those around you follow these as well.
10. Think like a UL Safety Adviser before they see you.

[thefro526]

Don't be afraid to take a day off.

Sometimes taking a day off to get away from it all is the difference between being burnt out and fresh for when your team needs you most.

[Zholl]

less "best practice" and more "signs to watch for," but I thought I'd list a few signs and symptoms to watch for as well, since sometimes it's hard to tell if there's something wrong until it's bad

Sleep Deprivation:
Irritability
Tiredness
Socially Inept (more so than normal )
Reduced ability to handle stress
Memory loss
Bad concentration
Strange appetite changes (typically either being hungry all the time or a loss of appetite)

Dehydration (2% of water lost):
Thirst
Loss of Appetite
Dry Skin
Skin Flushing
Dark Colored Urine
Dry Mouth
fatigue or Weakness
Chills
Head Rushes

5% lost:
Increased heart rate
Increased respiration
Decreased sweating
Decreased urination
Increased body temperature
Extreme fatigue
Muscle cramps
Headaches
Nausea
Tingling of the limbs

if you hit the 10% mark, you'll probably know there's something seriously wrong anyway given most of the symptoms (spasms, vomiting, racing pulse, seizures, etc), and your best course of action at that point will most likely be to get immediate medical attention