Friends For Life Bike Rally - A Benefit for the Toronto People With AIDS Foundation

This message is for all Riders and Crew from the members of the Wellness Committee. Please take some time to read this and reflect on your level of preparedness.

Confidentiality

As registered nurses, we will maintain your confidentiality to the extent permitted by law. Your physical and mental status, the medication you take with you, the discussions you have with us and so on, will remain confidential and be respected. From hemorrhoids to blisters, anxiety to pain, condoms to sunscreen, if you have a concern, a question, a request, a need, come and speak to one of us and we will do our best to assist you.

The medical forms are used for emergency purposes and will be destroyed at the end of the journey.

Medications

• You are responsible for your own medication.
• Make sure you have the appropriate supply and check the expiry date.
• When you travel with medication, make sure that it's accessible and stored properly; e.g. in a zip-lock bag.
• If you are asthmatic, make sure you carry your inhaler with you in case you might need it.
• Bring your medication in its original packaging. This is very helpful during an emergency. If your medication needs to be refrigerated, let us know on packing day and we will store it in the RV on departure day. If you need to store it in the refrigerator, you can place the package/bottle in a small paper bag with your name on it only. -Direct sunlight/extreme temperatures may alter your medication. Consult with your physician or pharmacist about appropriate storage. Let us know if you're travelling with an epi-pen and keep it with you when you are travelling.
• If you wear a Medical-Alert bracelet let us know, and make sure to wear it at all times while travelling.
• Some medications, such as antidepressants, can make people more sensitive to sunlight and heat. You may want to consult with your physician or pharmacist regarding this potential risk prior to traveling.
• As registered nurses, we cannot prescribe or dispense medication. These are controlled acts out of our scope of practice.
• In our first-aid kits, we will have some over-the-counter drugs available such as Gravol and Advil.
• If you take an over-the-counter-drug, you remain solely responsible for the decision to take it. We will tell you however, what it's used for and what are the potential side effects and contraindications (for instance, Aspirin is contraindicated for people who take blood thinners).
• If you choose to take an over-the-counter drug, you will have access only to the recommended dose.
• Also, if you choose to take an over-the-counter drug, it will be documented. This is a confidential document.

Nutrition

• mood changes
• trembling
• paleness
• sweating
• dizziness
• blurred vision
• headaches
• extreme tiredness
• hunger

If you have diabetes your needs for balanced nutrition and blood sugar level maintenance will be crucial for a safe ride. You may want to consult with your diabetes management team so they can help better prepare you.

Don't forget to pack candy in case you need to bring your blood sugar up.

Hydration

Body water consists of 45% to 75% of our body weight, depending on age and gender. We need this body water to maintain blood volume, to assist with digestion, metabolism and excretion and to cool off the body...

Body fluids contain electrolytes, which are chemical compounds. They have an important role in neuro-muscular function and in maintaining body fluid balance, for instance.

Profuse sweating in the conditions we will endure will deplete body water and electrolytes, and body temperature will begin to rise as less water is available for temperature regulation.

Proper hydration is crucial and elemental to the success and safety of this journey.

Too much water or not enough, and too much sports drink or none, can cause harm to your health and a series of undesirable signs and symptoms.

• Signs and symptoms of dehydration may include:
• dry mouth to cracking lips and mucous membranes
• increased heart rate and lowered blood pressure
• apprehension and restlessness to confusion and lethargy
• little urinary output
• dark urine
• weakness and dizziness
• cramps, nausea and vomiting
• shock [a potentially life-threatening condition]

Keep sipping fluids throughout the day. Consume AT LEAST 125-250ml every 15 minutes, which amounts to 1-2 regular-sized bottles (500ml each) per hour. Alternate with your water and sports drink; e.g. Gatorade.

Be mindful that too much water and not replacing your electrolytes can result in changes in behavior and coordination and potentially lead to hyperventilation and convulsions, and too much sports drink can lead to nausea and vomiting, for instance.

Heat stroke/Sun stroke

Heat stroke, also known as sun stroke, is a serious condition in which excessive body heat is retained. During vigorous exercise in intense heat you may perspire profusely then become dehydrated and fail to produce sufficient perspiration to maintain normal body temperature.

Signs and symptoms of heat stroke may include:

• confusion
• dizziness
• faintness
• loss of consciousness
• increased body temperature above 41 degrees Celsius [106 degrees Fahrenheit]
• shock

If elevated temperature persists, damage can occur to the brain and to the nervous system. If you have suffered from heat stroke before you may be more sensitive to it. Remember; drink adequately and responsibly during your journey.

Skin protection

Sunscreen is highly recommended! Some tips:

• Choose a sunscreen with an SPF [sun protection factor] of 15 or higher.
• Apply it 30 minutes before sun exposure to reduce wash-off from sweating.
• You may want to consider a waterproof sunscreen.
• Don't forget your lips; you may want to consider a lip balm with SPF.
• Reapply your sunscreen at least every two hours.
• Keep your skin dry and covered and protect your sensitive areas such as your ankles.

Bones, ligaments and tendons and fractures and sprains

• Be aware of your physical limitations and your pain threshold. If we advise you to stop cycling and rest, it is better to stop and rest than not be able to complete your journey
• Remember to stretch, warm up and cool down.
• If you need to ice it, ice it.
• If you need to stop, stop.
• If you can't cycle for a period of time, that's OK, we'll support you by giving you a ride to the next break or campsite.
• Taking analgesics during vigorous exercise may increase your risk for further injury.
• In an event of a suspected head, neck, pelvic and/or spinal injury, immobilization of the affected area is very important. If you encounter one of these suspected injuries, tell the person not to move. Proper immobilization is crucial in order to prevent further serious injury.

Please note that this memo is not exhaustive.

We look forward to travelling with you and supporting you throughout your journey. Our purpose is make your experience safer and more enjoyable.

Have a safe and fun ride!

The Wellness Committee