It’s the morning after a big night and you’re feeling the effects of too much alcohol.

So it can be tempting to “refresh” and take the edge off a hangover with a swim at the beach, or a dip in the cool waters of your local river or pool.

But you might want to think twice.

The day after heavy drinking can affect your body, energy levels and perception of risk in many ways. This means you’re more likely to drown or make careless decisions – even without high levels of alcohol in your blood.

Alcohol + water + summer = drowning

Alcohol is one of the main reasons why someone’s more likely to die due to drowning. And Australians consume a lot of it, including around the water.

The risk of drowning, and injury, including incidents involving alcohol, dramatically increases over the summer festive period – in particular on public holidays and long weekends.

Among people aged 18 and over who drowned in rivers where alcohol was involved, we found some 40% had a blood alcohol concentration of at least 0.20%. That’s four times the upper legal limit of 0.05% when driving a car on a full licence.

When we breathalysed people at four Australian rivers, we found higher levels of blood alcohol with higher temperatures, and particularly on public holidays.

At the beach, intoxication due to alcohol and/or drugs is involved in 23% of drowning deaths with an average blood alcohol concentration of 0.19%.

How about if you’re hungover?

Getting alcohol out of your body is a relatively slow process. On average, alcohol is metabolised at a rate of 0.015% per hour. So if someone stops drinking at 2am with a blood alcohol concentration of 0.20%, their alcohol levels don’t drop to zero until 4pm the next day.

Although hangovers can vary from person to person, typical symptoms include headache, muscle aches, fatigue, weakness, thirst, nausea, stomach pain, vertigo, irritability, sensitivity to light and sound, anxiety, sweating and increased blood pressure.

As well as feeling a bit dusty, the day after an evening of heavy drinking, you’re not so good at identifying risks and reacting to them.

In a pool, this might mean not noticing it’s too shallow to dive safely. In natural waterways, this might mean not noticing a strong river current or a rip current at the beach. Or someone might notice these hazards but swim or dive in anyway.

In one study, we found that after a four-day Australian music festival where people drank heavily, even people who were sober (no longer had alcohol in their blood) were still affected.

Compared to baseline tests in the lab we ran three weeks before the festival, people who were sober the day after the festival had faster reaction times in a test to gauge their attention. But they made more mistakes. This suggests hangovers coupled with fatigue lead to quicker but more careless behaviour.

In and around water this could be the difference between life and death.

Positive blood alcohol readings, including of alcohol from the night before, are commonly implicated in drowning deaths as a result of risky behaviours such as jumping into the water, both at a river and along the coast. Jumping can cause physical injury or render you unconscious, leading to drowning.

Alcohol, including the day after drinking, can also make drowning more likely for a number of other reasons. It also reduces people’s coordination and reaction times.

What else is going on?

Alcohol makes the blood vessels near your skin open up (dilate). So more blood flows into them, making you feel hot. This means you may stay in colder water for longer, increasing your risk of hypothermia.

Alcohol can even make CPR (cardiopulmonary resuscitation) less effective, should you need to be resuscitated.

Normally, your body controls levels of certain minerals (or electrolytes) in the blood. But electrolyte imbalance is common after heavy drinking, including the day after. It’s the reason why hangover symptoms such as muscle pain can lead to cramps in your arms or legs. This can become dangerous when being in or on the water.

Low blood sugar levels the day after drinking is also common. This can lead to people becoming exhausted more quickly when doing physical activities, including swimming.

Other hazards include cold water, high waves and deep water, all of which your body may not be capable of dealing with if you’re feeling the effects of a big night.

What can we do about it?

Authorities regularly warn about the dangers of alcohol intoxication and being near the water. Young people and men are often targeted because these are the groups more likely to drown where alcohol is involved.

Beaches may have alcohol-free zones. Rivers rarely have the same rules, despite similar dangers. https://www.youtube.com/embed/5Salt-kkGUo?wmode=transparent&start=0 Royal Life Saving urges men to ‘make the right call’ and avoid alcohol around the water.

How to stay safe around water if you’re drinking

So take care this summer and stay out of the water if you’re not feeling your best:

• do your swimming before your drinking
• look out for your mates, especially ones who may have had a few too many or are hungover
• avoid getting back into the water after you’ve drunk alcohol or if you’re not feeling your best the next day.

Amy Peden, NHMRC Research Fellow, School of Population Health & co-founder UNSW Beach Safety Research Group, UNSW Sydney; Emmanuel Kuntsche, Director of the Centre for Alcohol Policy Research, La Trobe University, and Jasmin C. Lawes, Adjunct Senior Lecturer, UNSW Beach Safety Research Group, UNSW Sydney

This article is republished from The Conversation under a Creative Commons license. Read the original article.

In the aftermath of the tragic Bondi knife attack, Joel Cauchi’s parents have spoken about their son’s long history of mental illness, having been diagnosed with schizophrenia at age 17. They said they were “devastated and horrified” by their son’s actions. “To you he’s a monster,” said his father. “But to me he was a very sick boy.”

Globally, one out of every eight people report a mental illness. In Australia, one in five people experience a mental illness in their lifetime.

Mental illness and distress affects not only the person living with the condition, but family members and communities. As the prevalence of mental health problems grows, the flow-on effect to family members, including caregivers, and the impact on families as a unit, is also rising.

While every family is different, the words of the Cauchis draw attention to how families can experience distress, stress, fear, powerlessness, and still love, despite the challenges and trauma. How can they help a loved one? And who can they turn to for support?

The role of caregivers

Informal caregivers help others within the context of an existing relationship, such as a family member. The care they provide goes beyond the usual expectations or demands of such relationships.

Around 2.7 million Australians provide informal care. For almost a third of these the person’s primary medical diagnosis is psychological or psychiatric.

It has long been acknowledged that those supporting a family member with ongoing mental illness need support themselves.

In the 1980s, interest grew in caregiving dynamics within families of people grappling with mental health issues. Subsequent research recognised chronic health conditions not only affect the quality of life and wellbeing of the people experiencing them, but also impose burdens that reverberate within relationships, caregiving roles, and family dynamics over time.

Past studies have shown families of those diagnosed with chronic mental illness are increasingly forced to manage their own depression, experience elevated levels of emotional stress, negative states of mind and decreased overall mental health.

Conditions such as depression, anxiety disorders, bipolar disorder, and schizophrenia can severely impact daily functioning, relationships, and overall quality of life. Living with mental illness is often accompanied by a myriad of challenges. From stigma and discrimination to difficulty accessing adequate health care and support services. Patients and their families navigate a complex and often isolating journey.

The family is a system

The concept of family health acknowledges the physical and psychological wellbeing of a person is significantly affected by the family.

Amid these challenges, family support emerges as a beacon of hope. Research consistently demonstrates strong familial relationships and support systems play a pivotal role in mitigating the adverse effects of mental illness. Families provide emotional support, practical assistance, and a sense of belonging that are vital for people struggling with mental illness.

My recent research highlights the profound impact of mental illness on family dynamics, emphasising the resilience and endurance shown by participants. Families struggling with mental illness often experience heightened emotional fluctuations, with extreme highs and lows. The enduring nature of family caregiving entails both stress and adaptation over an extended period. Stress associated with caregiving and the demands on personal resources and coping mechanisms builds and builds.

Yet families I’ve interviewed find ways to live “a good life”. They prepare for the peaks and troughs, and show endurance and persistence. They make space for mental illness in their daily lives, describing how it spurs adaptation, acceptance and inner strength within the family unit.

When treating a person with mental illness, health practitioners need to consider the entire family’s needs and engage with family members. By fostering open and early dialogue and providing comprehensive support, health-care professionals can empower families to navigate the complexities of mental illness while fostering resilience and hope for the future. Family members express stories of an inner struggle, isolation and exhaustion.

Shifting the focus

There is a pressing need for a shift in research priorities, from illness-centered perspectives to a strengths-based focus when considering families “managing” mental illness.

There is transformative potential in harnessing strengths to respond to challenges posed by mental illnesses, while also supporting family members.

For people facing mental health challenges, having loved ones who listen without judgement and offer empathy can alleviate feelings of despair. Beyond emotional support, families often serve as crucial caregivers, assisting with daily tasks, medication management and navigating the health-care system.

As the Cauchi family so painfully articulated, providing support for a family member with mental illness is intensely challenging. Research shows caregiver burnout, financial strain and strained relationships are common.

Health-care professionals should prioritise support for family members at an early stage. In Australia, there are various support options available for families living with mental illness. Carer Gateway provides information, support and access to services. Headspace offers mental health services and supports to young people and their families.

Beyond these national services, GPs, nurses, nurse practitioners and local community health centres are key to early conversations. Mental health clinics and hospitals often target family involvement in treatment plans.

While Australia has made strides in recognising the importance of family support, challenges persist. Access to services can vary based on geographic location and demand, leaving some families under-served or facing long wait times. And the level of funding and resources allocated to family-oriented mental health support often does not align with the demand or complexity of need.

In the realm of mental illness, family support serves as a lifeline for people navigating the complexities of their conditions.

If this article has raised issues for you, or if you’re concerned about someone you know, call Lifeline on 13 11 14.

Amanda Cole, Lead, Mental Health, Edith Cowan University

This article is republished from The Conversation under a Creative Commons license. Read the original article.