A practical guide for seafarers who want to sleep better, eat smarter, stay active, and look after their mental health — wherever the voyage takes them.
6
Topics
~25
Pages
Works offline
The guide
No gym memberships. No perfect diet. Just evidence-based guidance written around the constraints of shipboard life — for any vessel, any rank, any trade.
Watch schedules, irregular port calls, and noisy accommodation make quality sleep one of the hardest things to protect at sea. This section covers the science of sleep, why it matters for your health and performance, and practical strategies for getting better rest — including managing caffeine, light exposure, and sleep environment — whatever your watch pattern.
You don't control the galley, but you can control your choices. This section looks at how to build a balanced diet within the constraints of ship life — understanding macronutrients, managing portion sizes, navigating the bond store, and eating well on long passages when fresh produce is scarce. Weight management is covered here too, without the gimmicks.
Shore leave, stress, and boredom are a well-known combination. This section takes an honest, non-preachy look at alcohol and tobacco use at sea — the health risks, the impact on sleep and recovery, and practical harm-reduction strategies for those who choose to drink or smoke. E-cigarettes and nicotine products are also covered.
No gym, no pool, no running track — but that doesn't mean no workout. This section covers how to build and maintain fitness with the space and equipment you actually have access to, including bodyweight training, resistance bands, stretching, and making the most of any on-board gym equipment. Programmes for different fitness levels are included.
Long periods away from home, limited social contact, and high-pressure working environments take a toll. This section addresses the mental health challenges unique to seafarers — fatigue, loneliness, anxiety, and the adjustment of coming home — along with practical coping strategies, when to seek help, and how to look after your wellbeing on a daily basis.
From basic step counters to advanced HRV monitors, wearable technology can be a useful tool for tracking your health at sea — or an expensive distraction. This section cuts through the marketing to explain what the data actually means, which metrics are worth paying attention to, and how to use a wearable effectively in a maritime environment.
Who it's for
FitOnboard addresses the challenges unique to life at sea — the ones that shore-based health guides simply don't account for.
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