Swimming All girls must be able to swim before being allowed in a boat. In the unlikely event that a boat capsizes, girls must stay with the boat. The crew then works together to direct themselves and the boat to the nearest bank.

Drinking water Water bottles should always be carried in the boat during training and at the fitness sessions. For hygiene reasons, each girl must have her own water bottle as sharing of bottles is actively discouraged. It is vitally important to maintain hydration levels in all types of weather. The girls should preferably drink cool water; however, if exercise is to last longer than one hour, a sports drink can also be included. Individuals should aim to drink approximately 500ml (2 - 3 glasses) an hour prior to exercise and 200ml (1 - 2 glasses) every twenty minutes during exercise/competition and up to one litre after competition.

Nutrition A healthy and balanced diet is essential to assist with recovery and to meet the demands of training and racing. Ideally intake should be balanced with fruit and vegetables, together with carbohydrates and meat/fish. Energy intake can be increased by “grazing” – eating smaller amounts more often eg. 5 ̶ 6 times a day.

Sunscreen Sunscreen is available from the boatshed at all times. Girls should ensure that they wash their hands with soap and water after applying sunscreen to prevent blisters.

Footwear Each girl needs to provide footwear (flip flops, sandals, thongs) to wear when out of the boat. It is an unfortunate fact that many rowing venues are littered with sharp objects such as broken glass and used syringes so all possible precautions need to be taken.

Blisters Most commonly affecting the hands as rowers adapt to training. Girls should try to keep a relaxed grip on the oar handle and to clean the handle regularly. Waterproof tape will act as a barrier while rowing, however this should be removed following the training session. The school does not provide tape for blisters; each girl must provide her own according to her own preferences/requirements. Treat blisters with antiseptic (eg silic 15 cream) to dry them and prevent infection. If in doubt, consult a medical practitioner.

Inoculation If a girl has not already had one, inoculation against Hepatitis B and Tetanus should considered by parents in consultation with their doctor, as open cuts or blisters in contacts with river waters create a possible risk.

Asthma Exercise induced asthma can be experienced by some people, but can be relieved with the routine use of a medically prescribed inhaler. Parents must ensure girls with any such respiratory conditions carry their medication and use it at the prescribed times. Coaches should not be relied on to remind girls of this procedure.

Recovery Post exercise soreness may be experienced at times. Fluid and energy replacement combined with a gentle stretching routine are important for muscle recovery. This should become a central part of any recovery procedure. Retaining warmth post race/training by putting on tops or jackets will help.  Any prolonged or acute discomfort should be referred to a medical practitioner.

About Yarra River Water Quality

Rowing Victoria Extreme Heat Guidelines