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Healthy Boating and Sailing

Optimize Your Health & Performance on the Water

healthy boating and sailing

Let’s face it, we all want to be healthy. But on the water, while boating or sailing, our health is constantly being challenged. And if our health is compromised, it will directly affect our performance on the water.

This book will help you optimize your health and improve your performance, whether you are boating or sailing in the bay or out in the ocean or if you are competing in your club or going out for a solo adventure.

After reading this book, you will understand your body and how you can improve your health and performance on the water. We are all unique and must learn the secrets of our own bodies to learn how we can adapt to the stresses of the nautical environment. Once we recognize these stresses and how they affect us, we will be able to stay healthy and perform at peak efficiency on the water.

Healthy Boating and Sailing covers all aspects of life on the water, including:

Seasickness · Cold weather sailing · Sailor’s skin · Infectious diseases · Nutrition · Accidents and injuries · Psychology — solo and group behavior · Sound and navigation · Heat and dehydration · Hazardous marine life · Vision on the water · Exercise · Sleep · Sports psychology

Reviews of the First Edition (Dr. Cohen’s Healthy Sailor Book)

“Dr. Cohen stresses throughout the book that prevention is the best medicine—that to be forewarned is to be forearmed. The book includes enough technical medical information to be properly detailed, but at the same time remains extremely readable. Perhaps best of all, readers can benefit from a doctor’s advice without having to pay for an office visit.” 
— Waterfront

“This book has a totally different approach to medical care at sea…Topics such as seasickness, cold weather sailing, heat and dehydration, skin care, sailing vision, and hazardous marine life are treated in detail and supported by extensive research. Dr. Cohen explains basic physiology and how it can go wrong. Then he discards some common medical misconceptions. He gives strong rationale for good health management and reviews pertinent medical controversies.”
— Sail

“The Book is filled with sensible, mostly easy-to-understand tips (and their medical rationale) for not just sailing but for any outdoor activities, especially (but not exclusively) water-related. It probably ought to be subtitled Not for Sailors Only.”
— The Washington Post

“Each of the eleven chapters contain an admirable mix of good, solid fact (complete with tables, diagrams and line drawings), sailing history (the text is studded with quotes from sailor’s diaries and logs), and sound practical advice, drawn together in an easily digestible narrative style that is not without wit. Mere landlubbers, too, will find some of the information very valuable: for instance, I don't think I have ever read such a clear account of the required elements in a well-balanced diet.”
 Occupational Safety and Health

“Dr. Cohen’s new book is the only medical book we've seen that every sailor should read before he sets to sea.”
— Sailor’s Gazette

“Doctor’s book on health at sea fills the bill for good, usable information. I came to this book assuming that I knew a lot more about health than I did. It’s a reasonable certainty than any three- or four striper, under and with whom any of us might sail, is guilty of the same delusion. Buy this book and read it!”
— National Fisherman

“This is not a first-aid book, but a thoughtful and informative text that might keep you from needing first aid.”
— Yachting

 
 
 
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Chapter Breakdown

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Chapter 1: Seasickness

No matter what kind of nautical or maritime experience you have had, you must fully understand seasickness. The causes, prevention, treatment, and its effect on performance, including the newly appreciated “Sopite Syndrome.”

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Chapter 2: Sound, Smell, and Navigation

How many senses do we have? Five? No way! Navigate with ALL your senses attuned and contributing. Learn about the two systems of navigation hard- wired into your brain; and find out what memory is really all about.

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Chapter 3: Cold Weather Sailing

Learn how to stay warm and avoid hypothermia. This chapter could save your life, sure. But more likely it will help you identify situations in which the cold will impede your ability to perform basic nautical activities.

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Chapter 4: Heat and Dehydration

Heat exhaustion will put you down and heat stroke could put you out for good. But even lesser degrees of dehydration will seriously affect performance. And what if you or a crew member has hypertension? Better read this chapter.

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Chapter 5: Sailor’s Skin

Skin is your largest and most exposed organ (no jokes please). We know that x-rays accumulate over a lifetime; so does UV damage from the sun. We spend years in the sun. If it’s too late for you at least learn to protect your kids!

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Chapter 6: Hazardous Marine Life

Since all life on earth began in the ocean, you would think our distant relations would be a little nicer to us, but no: they sting, they bite, and they sometimes make us sick if we eat them. Learn how to deal with these relatives.

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Chapter 7: Voyaging and the “Sea Diseases”

If you thought those relatives were bad enough, how about dealing with diseases that our fellow humans spread (often with the help of insects). Cholera, yellow fever, malaria; you better be prepared.

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Chapter 8: Sailing Vision

We humans are visual creatures and boating is overwhelmingly a visual experience. Understanding the visual system is critical to performance and enjoyment on the water. And like our skin, our eyes need protection.

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Chapter 9: Sailing Nutrition

An estimated 2 million sailors died of scurvy in the years 1500-1800. Ok, we’ve fixed that one, but how much do you really understand about nutrition. It is especially important for long distance sailors and sailing athletes.

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Chapter 10: Excercise

Whether we work at sea, play at sea, or compete at sea, we are aware of the importance of physical exercise. This chapter will help you design a program right for you; including an exercise program which can be continued on a boat.

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Chapter 11: Accidents and Injuries

When is an accident not an accident? When a little foresight would have prevented it. That’s obvious. But if you think about it many injuries which occur on a boat are also preventable. But you have to think about it!

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Chapter 12: Sleep

Think about this: if sleep weren’t critical to our survival, why would mother nature take us off-line for 7-8 hours every single day (1/3 of our life!). It’s either really important….there is no either, it is that important. Don’t sleep through this chapter.

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Chapter 13: Sailing Psychology 1

Sailing solo or in small groups affects different individuals differently. Some thrive and some struggle to survive. And we all are either a captain or we have to deal with one.

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Chapter 14: Sailing Psychology 2

This last chapter borders on the existential. It deals at one level with the psychology of competition but it is ultimately about achieving whatever it is you want to achieve; hopefully with moments in the “zone” or in the “flow.”