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

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.

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.

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.

Self-careWho, 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.

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.

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.”

**OTC medications cannot be shared with your buddies.

Note: You cannot use the same complaint for two consecutive visits.

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

How to Use the Soldier Health

Maintenance Manual

– Good Health Basics

– Protecting Yourself

– Wellness for Soldiers

How to Use the Soldier Health

Maintenance Manual

– 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.

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.

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