I'm going to start by saying that I don't expect you to remember anything I say...
so most of this information you can check in your British Athletics Travel and Competition guide book!

Do however jot down a few notes to yourself as I go along and do remember to come and ask me or email if there is anything further that you need to know about.

Bobby Unser is a retired American race-car driver. He also said "Nobody remembers who finished second but the guy who finished second."

But here he points out that 'Success' is not an accident! It doesn't happen by chance. Unless you consider the phrase, "The more I practice the luckier I get".

So I'm going to chat to you about a few health concerns that you may have while you're in Brazil. And practical ways to prepare to be 'lucky' in Rio.

DVT is caused by partial or total blockage of the venous system by a blood clot, usually in the legs. Typical signs and symptoms of DVT may include:
• Redness or swelling of the calves
• Increased warmth/ skin discoloration in the lower leg

Recommendations:
• Compression stockings/tights and or Geko devices to be worn 1-2 hours before flight and during flight.
• Regular movement around cabin. 5 minutes walking around every 30-40 minutes when not sleeping including gentle stretching
• Good hydration – drink for comfort and not to excess during the flight.
• Immediately report any of the warning symptoms to the med team (tend to develop in the days after travel).

Here is what to do to avoid respiratory, gastrointestinal viral or bacterial infections now in the next few weeks...

Remember that you will be in crowded places, exposed to new crowds of people.

• Wash your hands and use antibacterial gel frequently.
• Always drink bottled water and avoid ice in drinks.
• Avoid busy and crowded places in the lead up to the championships.
• Do not kiss or shake hands J!
• Do not share eating utensils or drink bottles.
• Avoid contact with other team members when you are ill L.
• Use probiotics and other supplements as recommended (in Travel Pack).
• Get enough rest and sleep.
• Don’t hide symptoms – see your doctor early.

And by now you should all have a plan in your head around avoiding mozzy bites - hopefully not human!

Reports from the Olympics suggest that these are not around in numbers that you need to worry about BUT keep your plan in place and avoid anxiety associated with being bitten.

You will get a can of repellant in your BPA pack and we have a second. If you want to take more, you need to think about this now and order some more. Do not leave it until the last minute.

Cover up at all times of the day. Do not leave the window open at night. Use repellant on top of your sunscreen.

• Hay fever is common in athletes.

• Symptoms are due to an allergy to pollen, and are therefore worse when the pollen count is high.

• Symptoms will include a blocked or runny nose, sneezing, runny eyes or even just fatigue. It can be associated with worsening of asthma symptoms if you have asthma.

• There are also some excellent medications and practices which can control hay fever symptoms, most of which can be bought over the counter at a local pharmacy or department store.

• We advise purchasing your own stock of medications if you suffer hay fever, and take them whenever you travel to Camps or Competitions as stocks might not always be available.

Always double-check that you do not purchase anything on the Prohibited List by checking on Global DRO. http://www.globaldro.com/uk-en/



• Know your own allergy risk. What time of year are you affected? What are your normal symptoms? What causes your allergies? (Blood/skin prick tests may be necessary to determine this).
• Know your training and competition environment and minimize exposure to pollens and pollutants. To avoid pollen, the best time for training is towards the middle of the day.
• Train away from busy traffic.
• Sleep with windows closed.
• Bring your own pillow (synthetic hypoallergenic)
• Rinse your nose with salt water washes (available from British Athletics doctors) after training.
• Shower and wash your hair frequently.
• Change clothes after being outside.

LBP and stiffness are common symptoms associated with long-haul travel, and because of their association with lower limb muscle strains, it is important to have a plan to minimise their impact.

Prolonged sitting in the same position leads to slow stretching and inflammation in the ligaments that support your spine, causing stress on your low back structures and leading to pain. In addition, the muscles that support the spine can switch-off temporarily or become hyperactive and tight – changes that can take a day or more to return to normal.

Recommendations:
• Ensure you have appropriate physical therapy inputs prior to travel
• Avoid vigorous sexual activity the night before travel
• Take an anti-inflam on the day of travel and for the next day (discuss with ME beforehand).
• Upgrade/ pre-book/ aisle seat /extra leg-room if poss.
• Maintain good hydration
• Keep mobile on the plane – walk and move your back
• Book therapy on the day after your flight
• Avoid hard training until the symptoms have settled.

Many of us are prone to UTI:
Keep Hydrated, particularly when travelling
• Check urine colour every morning.
• Drink cool fluids with electrolytes.
• Be aware of large amounts or sudden increases in caffeine.
• Avoid alcohol as this is dehydrating.
Keep Nourished
• Consider a carbohydrate drink or gel if exercising more than 90 minutes as this reduces fatigue and supports immunity.
• Eat within 30 minutes of finishing exercise as part of your meal plan.
• Cranberry and Pomegranate juices may help symptoms as may Ural sachets.
• A nutrient-rich diet with vitamins and probiotics can reduce risk.
Keep Refreshed
• Sleep well each night to reduce risk.
Keep Calm
• Manage stress to reduce your risk of UTI.
Keep Safe
• Take extra care after recent infection as there is higher risk of a recurrence.
• Take extra care for 6 hours after strenuous exercise.
• Take extra care during periods of increased training.
• Take extra care during the winter.
• Risk of UTI may be less in taper and in competition.
Keep Clean
• Remember hand washing, anti-bacterial hand gel and frequent clean catheterization if applicable.
Keep in Contact
• See the Doctor to discuss how to prevent frequent bouts before you travel.
UTI Symptom checklist
See the Doctor as soon as possible if you have any of the following symptoms:


o Cloudy urine
o Foul smell in the urine
o Incontinence of urine
o Increased frequency of catheterization
o Increased spasticity

Hydration guidelines

Know your body and the environment. Assess your fluid requirements in advance and Think Before You Drink! The following guidelines will help such discussions with your sports nutritionist.

There are many hydration and dehydration strategies that many of you employ during competition. Know your strategy and make sure that you are clear on what you plan to do. Discuss this with your coach, your nutritionist Sophie, and or myself if you are unclear.

And remember that your hydration and preparation starts as soon as your last event is over. Give me your recovery drink in plenty of time before you compete so it’s available immediately after, ideally in the mixed zone.
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• Plan and practice competition-drinking strategies during training sessions.
• If you are considering competing in a mildly dehydrated state, ensure you have investigated and practiced this in advance with your performance nutritionist, with careful monitoring.
• Pre-hydration, if needed, should be initiated 2 h before exercise (NOT immediately before).
• Avoid over hydration before and during competition. There is no evidence that drinking ‘as much as tolerable’ improves performance and excess fluid in your stomach is unnecessary. Remember a reduced power-to-weight ratio may make a difference.
• Provide the British Athletics Doctor with your recovery drink before you compete so it’s available immediately after (ideally in the mixed zone).
• Hydration for training/competition is especially important in the heat. Use electrolytes to replace salts lost in sweat before, during and after exercise (no more than 1 tablet every 4 hours).
• Try to avoid drinking large amounts of fluids late in the evening as this may disrupt your sleep by waking you up for a trip to the bathroom.

COPING IN THE HEAT General advice
• You may need to reduce the duration of your pre-event warm-up to avoid overheating. This should be practiced well in advance of arrival.
• Avoid wearing too many layers or bulky clothing.
• Avoid direct sun exposure and seek shade wherever and whenever possible.
• Your event may require specific environmental acclimation – ensure you have a plan.
• Whilst exposure to hot conditions during training helps to achieve heat acclimation, it can increase energy expenditure and could be more fatiguing. Plan training accordingly.
• Use the air conditioning to set a comfortable room temperature (18 - 21°C is reasonable). Room temperatures set too low may cause upper respiratory irritation, seek further advice from British Athletics doctor if needed.
Protecting yourself from the sun
• Burning can occur 3 times faster when in hot, sunny areas of the world.
• Even mild reddening of the skin may damage sweat glands and reduce your ability to regulate body temperature and can be very detrimental to performance.
• Wear light coloured (e.g. white) clothing and a broad rimmed hat.
• Protect your eyes by wearing sunglasses (or goggles when swimming) with UV protection. Sun reflects off water and will increase your chances of burning. Take care while in or beside water.
Sunscreens
• Use a sunscreen that is water resistant and has a SPF of 20 or higher if you are pale skinned, providing a broad-spectrum of protection (UVB and UVA).
• Sunscreen should be applied 15-30 minutes BEFORE going outdoors paying particular attention to the face, ears, hands and arms and coating the skin liberally.
• Re-apply every 1 ½ hours, after swimming or sweating heavily, or after toweling down.
• Chemical sunscreens may cause an allergic response; you should discuss appropriate protection with your team doctor. Chemical free sunscreens can be used but may limit your ability to perspire effectively.
Cooling Strategies
For competition, cooling strategies must be practiced in advance to determine which are most effective for you. For rapid relief at any time:

• Spray your face and body with bottled water.
• Apply cold, wet towels around the neck and over the head.
• Immerse hands/wrists and/or feet in cold water.
• Cool drinks/ice slurries.

After training/competition a cold (not iced) bath or shower for 5 to 10 minutes may be used.
 

Preparation isn't a new idea. It's been around for a long time. Samuel Taylor Coleridge, who was a friend of William Wordsworth wrote this sometime around the end of the 18th century.