TLDR
- Stay hydrated, especially when working outside in hot weather
- Find creative spaces for exercise (engine room, small spaces for bodyweight workouts)
- Establish personal routines and boundaries to maintain mental health
- Balance nutrition with protein and fiber while allowing occasional treats
- Listen to your body's warning signs rather than always "pushing through"
Physical Challenges and Solutions
Dehydration was one of my biggest challenges. Between long shifts, air-conditioned interiors, and working outside in extreme heat, it's easy to become dehydrated quickly. Hot weather while working on deck significantly increased fluid loss, making hydration even more critical. I started keeping a water bottle with me at all times and setting reminders to drink regularly. This simple habit prevented many headaches and energy crashes during demanding charters.
Finding space to exercise seemed impossible at first, but creativity solved this problem. The engine room became my unexpected gym - with proper ventilation and during appropriate times, it offered enough space for a complete workout. Even in the tightest quarters, I found room for pushups, situps, and resistance band training. My toolkit included:
- Collapsible resistance bands that store in small spaces
- A workout routine requiring minimal equipment
- Utilizing port stays for running sessions when possible
These approaches maintained my fitness despite space limitations. The key was consistency rather than lengthy workouts.
Mental Wellbeing Strategies
Mental health at sea requires different approaches than on land. During long voyages, I often "pushed through" difficult periods - a common but not always healthy response. What actually worked better was:
- Establishing a personal morning routine that included time for breakfast and preparation for the day
- Setting boundaries around personal time when possible
- Using entertainment strategically - books, movies, and series provided necessary mental breaks
Reading before bed while avoiding electronic devices helped improve my sleep quality significantly. The combination of physical fatigue and a calming pre-sleep routine counteracted the irregular schedules that plague maritime work.
Nutrition at Sea
Balancing nutrition presented another challenge. The temptation of rich foods and irregular meal times can derail healthy eating. I found success by:
- Prioritizing protein and fiber at every meal opportunity
- Staying hydrated throughout the day
- Allowing occasional treats without guilt
- Planning healthy snacks for night shifts
This balanced approach provided steady energy without feeling deprived.
Social Connection
Communication with family and friends was limited to about once a month, not because of connectivity issues, but from sheer social fatigue. After constant interaction with guests and crew, I often lacked the energy for additional conversations. This limited contact made onboard relationships more important. Though crew dynamics vary widely, having at least one trusted colleague made a significant difference in my wellbeing.
Listening to Your Body
Perhaps the most valuable lesson from my time at sea was learning to truly listen to my body. The maritime environment demands resilience, but ignoring warning signs leads to bigger problems. Understanding when to push through fatigue and when to rest became critical for long-term health.
Signs I learned to respect included:
- Unusual headaches or dizziness
- Changes in sleep patterns
- Persistent muscle soreness
- Mood changes lasting more than a few days
Advice for New Crew
For those new to yachting, prioritize these health basics:
- Stay consistently hydrated
- Create exercise routines that work in limited spaces
- Develop sleep habits that maximize quality during limited hours
- Build meaningful connections with select crewmates
- Establish personal boundaries and routines
The demanding nature of yacht work makes health easily overlooked, but it remains the foundation for a successful maritime career. By implementing these practical strategies, crew members can thrive during their time at sea while building sustainable habits for long-term wellbeing.
Remember that while "pushing through" is sometimes necessary, listening to your body ultimately leads to better performance and career longevity.