Dehydration Chart (based on urine color) Body has plenty of fluids. Clear Body has adequate fluids. Light yellow Body is low on water. Dark yellow Prevent dehydration. Drink water frequently and in small amounts. Drink at least 8 cups of water a day. Refill your canteen at every opportunity. Soft drinks, coffee, tea, and alcoholic beverages are NOT substitutes for water. If you feel thirsty, then you are already low on fluids. The best way to tell if you have enough body water is by your urine. A good amount of urine that is clear to light-yellow shows that your body has plenty of fluids. Dark urine means your body is low on water and you should drink a canteen of water as soon as possible. Weather and activity will increase your need for water. To replace body water, you should drink 2 cups of water for every pound of weight lost. However, you should not drink more than 1-1/2 canteens of water per hour or 12 canteens per day.

Insect Bites and Stings Cover as much skin as possible with clothing. Use DEET/permethrin repellants to protect from being bitten. Check yourself frequently for ticks. Use tweezers to remove a tick. As a soldier, you spend a lot of time outdoors around biting insects. Some insects, like mosquitoes and ticks, can carry diseases. Cover as much skin as possible with clothing. Plan ahead and treat clothing with permethrin before you go out into the field. Permethrin binds strongly to fabric and remains effective through several washings. Avoid using cologne or scented lotions/soaps since these will attract insects. DEET repellents are made for exposed skin not covered by clothing. Permethrin repellents are made for clothing. When you go indoors, remove your clothes and shower. Check your skin and hair carefully. To kill ticks on your clothes, put your clothes in a dryer for 20 minutes. To remove a tick, grab the tick with tweezers as close to the mouthpart as you can and remove the tick.

Weight Management Energy balance is the bottom line in maintaining, gaining, or losing weight or body fat. More calories eaten than used = weight gain. Fewer calories eaten than used = weight loss. Key to weight gain or loss is slow and steady – about one pound a week. Food gives your body the energy calories it needs to work. To lose weight, make changes in your diet that decrease calories but not nutrition. For example, eat a salad instead of bag of chips. Do more exercise to burn more calories. Don’t decrease your food intake too much – your body will begin to burn muscle, not fat. To gain weight, eat more frequently. Increase your portion sizes. Always have a snack handy. Crash diets to gain or lose weight will only backfire. Losing or gaining more than a pound or so a week put you at risk of losing muscle or gaining fat and won’t make the permanent changes you are looking for.

Women’s Health in the Field A gynecological or “gyn” exam is a good way to take control of your health. Learn birth control options and protection from sexually transmitted diseases (STDs). Personal hygiene in the field. During menstrual periods, if showers are not available, do a sponge bath. Wear cotton underwear and a sports bra designed for support. Panty liners/sanitary pads should be packed, even if you don’t expect your period. Personal hygiene: Baby wipes can be used when no toilet paper is available and are also good for removing camouflage. Use panty liner to help keep you clean, even when it’s not your period. Changed the liners often.

Self-care Who, What, Why What is self-care? taking care of your own health. using the military health care system when you need to. Self-care is designed to help you do what you need to do for your health. Remember, you are responsible for your own health. Now that we’ve talked about some health basics, let’s talk about self-care. As I said earlier, your health belongs to you. No one knows how you feel better than you. Some examples of the military health care system are: clinic, hospital, etc. Self-care is one part of the military health care system. What does this mean to you? You are an active participant in the health care process. You have the ability to treat common symptoms and conditions yourself. You must seek medical care when needed. You should practice self-care within the limits of your responsibility.

Self-care Program Self-care is only for minor health problems. It provides tools and information to help you stay healthy or get well quickly. The Self-care Program gives you information so that you can take care of yourself. It helps you decide what to do about a minor health symptom. If you are very sick or hurt badly, get immediate help or tell your Drill Sergeant.

How Does the Self-care Program Work? Attend a formal class. Use the Soldier Health Maintenance Manual. Identify symptoms. Choose a type of care based on your symptoms. Use over-the-counter (OTC)**, non-prescription medications with a “green sheet.” The Soldier Health Maintenance Manual tells you how to take care of yourself. It helps you decide what to do about a minor health symptom using a symptom evaluation chart. **OTC medications cannot be shared with your buddies. Note: You cannot use the same complaint for two consecutive visits.

Self-care process as demonstrated in a flow chart.

What is a Symptom? It is a negative change in your health that affects the things that you do. It is an indication of an illness or condition. Examples of symptoms: Pain Headache Running nose Upset stomach Loose stools ** OTCs can mask serious symptoms. If you think you need medical help, get it.

How to Use the Soldier Health Maintenance Manual The Soldier Health Maintenance Manual is divided into several section: Staying healthy and well, preventing illness, and what to do if you do get sick with minor illness. Let’s look over the sections in Staying Healthy. There are three main sections: Good Health Basics, Protecting Yourself, Wellness for Soldiers. Good Health Basics covers topics such as Dental Health Food and Nutrition Mental and Emotional Fitness Physical Fitness, Activity, and Readiness Protecting Yourself covers topics such as Injury Prevention, Sexual Responsibility, and Vision. Wellness for Soldiers covers topics such as Deployment Medications, Foot Care and Hydration. Good Health Basics Protecting Yourself Wellness for Soldiers

How to Use the Soldier Health Maintenance Manual The symptom evaluation charts are categorized in these 6 areas. Head and Chest Cold Cough Ear Pain Eye Problems Hay Fever or Allergies Hoarseness Headache Nose or Sinus Problems Nosebleed Sore Throat   Back and Stomach Back Pain Constipation Heartburn Nausea, Vomiting, or Diarrhea Muscles and Joints Foot Problems Athlete’s Foot Blisters Other Joint Pain Muscle Aches Muscle Pain or Bruises   Skin Cuts, Punctures, or Bites Insect Bites or Stings Jock Itch Rash from Poison Ivy/Oak/Sumac Scrapes Splinters Sunburn General Symptoms Cold Weather Symptoms Depression, Stress, or Anxiety Fever or Chills Hot Weather Symptoms   Women’s Health Menstrual Symptoms Vaginal Discharge, Itching, Irritation, or Pain Appendix Over-the-Counter Medication Usage Guidelines and Side Effects Head and Chest Back and Stomach Muscles and Joints Skin General Symptoms Women’s Health

Questions about the Soldier Health Maintenance Manual If you have questions about the symptoms or self-care measures described in this manual, ask a health care provider. If you have questions about over- the counter medications described in the Self-care Program, ask the pharmacist.

How to Use the Symptom Evaluation Charts The symptom evaluation charts are part of the Self-care Program. Use these charts when you have a negative change in your health. Each chart describes a symptom and has questions to help you decide whether you should: Get medical help right away, Go to Sick Call, or Use a self-care measure. Not every health symptom is included in the Soldier Health Maintenance Manual. The manual covers common health symptoms that may be minor enough to be treated with self-care measures. If you have a health symptom that is not listed, see a health care provider.

How to use the Symptom Evaluation Charts Read the symptom evaluation question. Answer questions using the Symptom Evaluation Chart. Follow the YES or NO arrows to determine the type of care. If you answer YES to one or more questions. Get medical help right away, or Go to sick call. If you answer NO to all questions, self-care may be appropriate. *** Remember: You are the best judge of your health. If you reach the bottom of the chart but still think that you need to go to sick call, go to sick call. If there is more than one question in a box and you answer YES to one or more of the questions, follow the YES arrow. If you answer NO to all the questions listed for a condition and the reach the bottom of the chart, it may be appropriate for you to use self-care measures.

Symptom Evaluation Charts Head and Chest Nose or Sinus Problems Back and Stomach Back Pain Muscles and Joints Muscle pain Skin Scrapes Women’s Health Menstrual Symptoms Let’s go over a few symptom evaluation charts from the Soldier Health Maintenance Manual. Demonstrate using the symptom evaluation chart with the suggested symptoms listed below. Nose or Sinus Problems Read the example below from the Soldier Health Maintenance Manual on Page 51. Example: Nose or Sinus Problems - The passages that lead from your nose into your head are called sinuses. Sinus problems can be caused by a cold, allergies, or an infection. Sinus problems can cause pain around your eyes and in your head, a stuffy nose, or a runny nose. Sinus problems can also cause a sore throat as mucus from your nose drips down the back of your throat. If you have a problem with your nose or sinuses, use this symptom evaluation chart.   Go over the symptom evaluation chart and answer the questions. Is it hard to touch your chin to your chest? Do you think you have a fever? Is the liquid coming from your nose rusty or yellow/green colored? etc. Review related Self-Care Measures. - Drink plenty of liquids. Take a hot shower when possible and breathe the steam. -  Use an over-the-counter pain reliever, etc. Review the symptom evaluation charts for cough and constipation.