As summer approaches, many high school and college students are searching for the perfect job. A break from college papers, mid-terms and taking notes, lifeguarding has a nice tone to it. In fact, the American Red Cross trains 170,000 lifeguards a year!

Michele Kerner, a senior in college, explained, "I wanted to get paid for being outside. I always loved the water and going to the beach or pool, so I thought that being a lifeguard was the best way to encompass the activities I enjoy."

Although many students are signing up for a summer of fun in the sun, they first need to pass a training course about saving lives, learn CPR and first aid. According to the Centers for Disease Control and Prevention, U.S. lifeguards rescue more than an estimated 100,000 persons from drowning annually.

That said, in 2000, there were 3,281 unintentional drownings in the United States, averaging nine people per day, not including drownings in boating-related incidents.

In 2001, Jeff Ellis and Associates conducted the first on-site study of lifeguard vigilance. Commissioned by Poseidon Technologies, the study was designed to measure actual lifeguard performance in detecting drowning incidents.

Results showed that, on average, it took one minute and 14 seconds for lifeguards to spot a submerged mannequin. Lifeguards responded to the presence of the mannequin within 10 seconds in only 9% of the tests, and in 30 seconds or less in 43% of the tests. In 41% of the tests it took over one minute; it took more than three minutes in 14% of the tests.

Ellis & Associates developed the "10:20" rule that calculates if a lifeguard can spot a swimmer in distress within the first ten seconds of a drowning incident, and can reach him or her to initiate aid within an additional twenty seconds, that it remains less likely a drowning accident will occur. Because this level of performance requires constant attention, a lifeguard cannot risk falling asleep. But considering the heat, monotony of the position and the outside forces (such as sleep debt from final exams and late nights catching up with old friends) it is a challenge to stay awake. Michele explained, "It was hard to stay awake if I worked an earlier shift (before 9 am). Sometimes I would get sleepy towards the end of day and towards the end of the week if I had worked a 40 hour week because the sun is so draining." Yet, given the statistics above, even a momentary lapse of attention could be the end of someone's life. To deal with sleepiness, Michele would pick up a cup of coffee on her way to work. She would also go swimming throughout the day because she found the cold water would wake her up if she felt like she was drifting off. Michele explained, "My bosses warned us about the life-threatening dangers of falling asleep on the job. If I were to fall asleep, I would have been putting the lives of everyone in the pool at that time at risk. My bosses stressed the importance of being awake and alert and if we could not be awake and alert, it was really useless to even come in that day to work."

The YMCA encourages lifeguards in training to stay alert and attentive. "Many of the conditions under which you guard can fatigue you, such as dehydration, physical and mental fatigue, eyestrain, hunger and exposure to sun and wind."

Check out the 10 sleep tips on our web site and if you are a lifeguard, use the tips below to fight lifeguard fatigue. If you frequent a pool, copy these tips and make sure the pool manager and all lifeguards know about them.

1. Make sleep a priority the night before your shift. Teens need 9 to 9 1/2 hours of sleep each night and even adults through their mid-20's may need this much sleep to be fully alert during the daytime.

2. Be smart about scheduling. If you know you won't be able to fall asleep with 9 to 10 hours of sleep time before your schedule begins, talk to your boss about working a later shift. If you know you get sleepy in the afternoon, try to work in the morning.

3. Recognize the signs of fatigue and take action. Typical signs include heavy eyes, yawning, trouble concentrating, blurred vision or daydreaming. If you recognize these signs tell your supervisor and request a break.

4. Beware of the "post-lunch dip." While many people believe that a heavy lunch makes them sleepy, it's actually our circadian rhythms (biological clock) that makes us feel sleepy in the afternoon. If you feel sleepy during these times, ask to be relieved, take a nap or have a caffeinated beverage. A short nap of 15–20 minutes can boost your performance and alertness for several hours.

5. Take a break at least once an hour. Stretch, walk or go for a quick swim to break up the monotony and get the body moving.

6. Use caffeine judiciously. Caffeine is a good way to promote alertness, but because you can easily build a tolerance to it, you should save it for when you really need it.

7. Keep cool with shade, a beach umbrella and sun hat. Also, you may want to consider avoiding time in the sun when you are not at work or during times when you are not responsible for watching the pool. Sunglasses will help fight eye strain.

8. Stay hydrated! The sun will dehydrate you and you need extra water to stay hydrated. If you drink coffee or caffeinated soda, make sure you double up on the water you drink. Coffee and colas with caffeine may be dehydrating. Dehydration can play a role in heat exhaustion or fatigue if enough water isn't consumed.

9. Eat foods low in carbohydrates or high in protein. Eat lots of fruits, vegetables and other healthy foods. Remember that foods with sugar can give a boost, but they can also lead to a "sugar crash."

10. The YMCA Lifeguard Manual suggests that mentally rehearsing a rescue is a helpful way to prevent boredom which may lead you to doze off.

11. Visually and verbally check other guards. Help each other by making sure your co-guards aren't falling asleep on the job. Ask them how they are holding up.

12. Make sure there are periodic rotations from one station to another. This will help you stay alert and familiar with the entire facility instead of just one section.

13. Learn the signs and symptoms of sleep disorder. If you are experiencing problems sleeping, are very sleepy during the day or have been told that you stop breathing while you sleep, consult your doctor.

This article was published in the Summer 2005, Volume 7, Issue 3 of sleepmatters.