So, you want to protest.
You’ve seen the signs. You’ve heard the chants. You’ve smelled the sweat. Protests are sweeping the nation following the election of President Donald Trump, from the Women’s March on Washington in January to airport assemblies opposing Trump’s immigration order barring people from seven Muslim-majority countries from entering the U.S. Though protesting is a way of lending one’s voice (literally) to an issue, it may not be for everyone. Here’s a look at whether you’re in optimal health for a protest — and how you can properly prepare for one.
Consult your doctor if you have a specific health condition.
Unfortunately, not everyone is healthy enough to participate in protests safely. “Depending on the length of the event, anyone with a major debilitating heart or lung condition should speak to, and get clearance from, their physician prior to getting involved,” says Dr. Prakash Jayabalan, a sports medicine physician at the Rehabilitation Institute of Chicago and assistant professor at Northwestern University Feinberg School of Medicine.
Even if you’re cleared to go, use the buddy system.
If you have a major health issue, especially a heart condition, surround yourself with folks who know your medical status, including whether you’re pregnant, have asthma or allergies and more, says Dr. Matt Moy, education and advocacy fellow for the American Medical Student Association. You can also alert nearby strangers who can watch out for you. Pregnant women, Moy adds, shouldn’t put themselves at risk for being roughed up and should be mindful of their expected labor dates.
Listen to your body.
People are decent judges of their own stability, Moy says. You know if you’re feeling lightheaded or if your feet are screaming at you. “It’s OK to sit or bend over after standing for long periods,” Moy says. Listening to your body also means thinking about logistics before the event. “It is important for participants to imagine this as an endurance event,” Jayabalan adds. “They should know the route, know their own health status and limitations, and carry water and snacks with them.”
Speaking of snacks, have nutritious munchies, water and sports drinks on hand.
Water and sports drinks — especially ones with carbs, protein or electrolytes — are key, Jayabalan says. The same goes for food. “Much like a marathon, within the first hour, participants should carb and protein up,” he adds. “A high-carbohydrate sports bar should do the trick.”
Have a plan for your bladder.
People who attend protests typically know how to keep their bladders in check. Just remember: You could be stuck in a crowd for hours without access to any facilities. Bigger protests may include portable toilets along the way, and cities will usually have public restrooms available. While Moy hasn’t heard of people going to extremes like self-catheterizing for these events, he does suggest that those with bladder incontinence issues who generally wear adult diapers wear one while protesting.
Tailor your prep for the event type.
People who attended the Women’s March scribbled emergency numbers on their arms and ate big breakfasts beforehand, Moy says. For smaller protests, you don’t necessarily need to overthink it. Moy says the average healthy person should be able to handle a two- to three-hour protest without changing their habits significantly.
Be ready for crowds.
Be wary if you get claustrophobic or pass out easily, Moy says. Protest crowds can get unruly, and escaping the sardine-packed masses could be tricky. “I would advise those who get claustrophobic to walk on the outside of the crowd so that they can easily stop if needed and are also visible to bystanders and paramedics,” Jayabalan says. If a stampede occurs and you fall, get up quickly, Moy cautions. If you can’t, crawl with the crowd “and keep trying to get back up.” Adds Moy: “Keep your arms up to protect your chest to give space for yourself to breathe.”
Attach string to your sign.
If you choose to carry a protest sign, a piece of string will be your new best friend. After holding a sign for an hour or two, your shoulders will get sore, Moy says. When you get tired, hang the sign around your neck so your arms are free to get water and simultaneously get your message across. Win-win.
Consider the environment before bringing your kids.
Children may look adorable holding up signs at protests, but certain protests might prove unsafe situations. Moy recommends following your gut and considering each protest on “a case-by-case basis.” “For rallies, protests with high volume and density … I wouldn’t recommend bringing infants or babies given the fact that it can get very crowded to escape to change diapers or for other emergencies.”
Bring any necessary prescription medications, and make them known if you’re arrested.
After all, you may not be able to easily escape the crowd and get home in an emergency. If you get arrested, declare any prescription medications you require upon intake. “Once the arrestee has self-reported, medical staff will verify the information with the arrestee’s pharmacy for medication and dosage,” says Rodney C. Mitchell, the acting government and public affairs coordinator at the D.C. Department of Corrections. “After verification, the medicine will be ordered and dispensed according to the prescription.”
Keep calm if you’re pepper sprayed.
While you might be in shock after having the irritant sprayed on you, try to breathe normally and get out of the area, according to a worksheet Moy crafted for members of the American Medical Student Association. Don’t rub your eyes, but you should take off any affected clothing as soon as possible. A water-and-detergent mixture should be used to clean the pepper spray off of your skin; applying petroleum jelly can help quell the burn.
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How to Prepare Your Body — and Mind — for a Protest originally appeared on usnews.com
