Part 04
Your lifestyle
Four everyday levers: water, food, movement and habits. Click for the details.
Lever 1 · Hydration ›
A dehydrated muscle tires faster, gets stiffer and cramps more easily. Underground, in the heat and under effort, you lose a lot of water without noticing: dehydration cuts your focus and raises the risk of a wrong move.
- Drink before you're thirsty: thirst is already a sign of dehydration
- Keep a water bottle at your workstation, within reach
- Watch the colour: clear urine = well hydrated, dark = drink more
Lever 2 · Food ›
Food is the fuel to keep going and repair.
- Steady energy: balanced meals (whole grains, vegetables, protein) to avoid energy crashes mid-shift
- Protein to repair: meat, fish, eggs and legumes rebuild the muscles you work
- Limit fast sugar: sugary drinks and snacks give you up-and-down alertness
- Eat anti-inflammatory: fruit, vegetables and fatty fish help manage the inflammation that comes with effort
Lever 3 · Movement ›
A strong, flexible body handles the load of work better: moving outside of work is part of prevention.
- Strengthen your core and back: strong abs and a strong back protect your spine when you're handling loads
- Stay flexible: flexible muscles move through a wider range without getting hurt
- Fight a sedentary lifestyle: walk and move on your days off; sitting for long stretches stiffens your body too
Lever 4 · Tobacco, alcohol, cannabis ›
- Tobacco: cuts blood flow to your tissues, so the muscles and tendons you work heal more slowly
- Alcohol: helps you fall asleep but breaks up your deep sleep: less repair, more fatigue the next day
- Cannabis: affects your alertness, coordination and reaction time, with effects that can last several hours after
