Have a safe and fun spring break with these tips from UNH Health Services.

1. Spring Break
Have fun and be safe during
your week off
Office of Health Education and Promotion
Health Services
(603) 862-3823
www.unh.edu/health-services

2. The safest way to have a fun and memorable
spring break is to limit or eliminate alcohol use.
If you choose to drink, think about this:
• It is your choice to drink or not, don’t be pressured by peers
or events.
• Know your personal limit and stick to it each and every time
you drink.
• Space your drinks out to approximately one drink per hour.
• Hydrate with nonalcoholic beverages and eat before and
while drinking to avoid spikes in blood alcohol
concentration.
• Remember to party with friends and leave with your friends,
don’t get isolated from your group.

3. Alcohol Safety & Spring Break
• Remember that your physical and emotional
state can influence how alcohol will effect you.
• Don’t mix alcohol with any other prescribed,
non-prescription, or illegal drugs.
• Don’t mix alcohol with energy drinks. These
combinations can increase risks of accidents and
lead to increased and unexpected intoxication.
Remember, you don’t need to drink to have fun. Don’t
hesitate to say “no thank you” when offered a drink!

4. How To Help A Friend Who Had Too
Much To Drink
• Call 9-1-1 immediately.
• Keep the person still to prevent them from falling or fainting.
• Don’t walk them or give them a cold shower to sober them
up. The best remedy is time.
• Don’t give them food, drinks, or other drugs.
• Don’t laugh, ridicule, argue, or provoke.
• If the person is vomiting, stay with them. Keep the person
from lying down. If they are already lying down, turn their
head to one side to avoid choking.
• If unconscious, try to wake them up. If you notice that their
breathing is shallow or irregular, or if skin color is washed
out, get immediate medical attention.

5. Be Cautious Ladies…
Alcohol Discriminates
 If a woman drinks the same amount of alcohol as a man, she
will have a 25‐30% higher blood alcohol level.
 Women’s bodies have less body mass and a lower % body
water than men.
 Women have lower levels alcohol dehydrogenase, an
enzyme that breaks down alcohol, than men.
 Premenstrual hormonal changes cause intoxication to
happen faster in the days right before a woman gets her
period.
 Alcohol increases estrogen levels.
 Hormonal contraceptives and other medicine with estrogen
increase intoxication.

6. Sexual Assault
 Rohypnol (roofies) and GHB (gamma‐hydroxybutrate), in combination with
alcohol, can induce cause you to have a difficult time talking, walking, feel dizzy,
and you may pass out, and experience a blackout with memory loss. These
drugs are odorless and tasteless remaining undetected.
 Alcohol is the #1 “date rape” drug. Although you may trust the people you
are with, remember to always know your limits and stick to them.
 Don’t accept drinks from anyone you don’t know well and never leave your
drink unattended. If you are accepting a drink, make sure it is from an
unopened container and that you open it yourself.
Sexual Assault Help
If you think you have been assaulted, you can contact
SHARPP 24/7 at (603) 862-SAFE (7233).

7. Safer Sex & Spring Break
If you choose to be sexually active…
Have sober sex.
Use condoms & dental dams.
Get consent.
Free condoms available at Health Services.

8. Condom Sense!
How to use a condom for anal, oral,
and vaginal intercourse.
1. Open the package carefully, so that you do not tear the condom.
2. Put a drop or two of lube inside the condom.
3. If not circumcised, roll back foreskin.
4. Place the rolled condom over the tip of the hard penis.
5. Hold tip of the condom to squeeze out air and leave room for
semen (friction against air bubbles causes most condom breaks).
6. Unroll the condom with the other hand all the way to the base
of the penis.
7. Have wonderful sex.
8. After ejaculation, hold condom at base of penis while pulling
out and throw it away. Never use a condom more than once.
Image taken from www.thebody.com/content/art12636.html

9. Condom Sense!
How to turn a condom into a dental
dam for oral sex.
1. Remove non-lubricated condom from package.
2. Partially unreel condom and cut horizontally across
the top, removing the tip (See Cut 1).
3. Then, cut vertically up the side and unroll (See Cut 2).
4. The result should be a rectangular piece of latex to be
used during cunnilingus or analingus.
Free condoms and dental dams available at Health Services

10. Had Unsafe Sex?
Confidential HIV Testing and Counseling
$25/per test (no needles and get results in 20 minutes)
Thursdays 11:030 am – 1:30 pm in Health Services Room 249
Sexually Transmitted Infection (STI) Testing
Price varies
Call (603) 862-2856 for an appointment
Pregnancy Testing and Options Counseling
Call (603) 862-2856 for an appointment
Emergency Contraception (EC)
Available at the Health Services Pharmacy
$25
Must be 18 years old to purchase
Free condoms available at Health Services

11. Travel Safely
Car Safety Travel Safety
• Always wear your seatbelt. • Take all necessary IDs.
• Drive the speed limit. • Carry your wallet close to your
• Don’t talk or text on your cell phone body.
while driving. • Always lock your motel/hotel
• Don’t drive if you are tired and take door.
frequent breaks. • Use the buddy system when
• Make sure you have car safety gear you go out.
in your trunk (jumper cables, flares, • If traveling out of the country,
etc.). have needed immunizations.
• Make sure someone at home
knows where you are traveling
and how to contact you, if
needed.
• Know and obey other state and
country laws.

12. Not Traveling?
• Sleep.
• Eat well.
• Do something you enjoy: read a book that isn’t a textbook, go shopping, go
hear a band play, or see a movie.
• Do something special for yourself—get a massage.
• Take nice deep breaths.
• Carve out time with family & friends.
• Spend time outside, it helps reenergize and relax the body, mind, and spirit.
• Do something not school or work related that you have needed or wanted to
do.
• Do something physical (and it doesn’t have to be exhausting) – take a walk,
snow shoe, run, go bowling, or even dancing!
• Laugh!
You don’t have to travel to have a great spring break!

13. Practice Safe Sun
• ALWAYS wear SPF 30 sunscreen (whether you are in the
sun or not).
• Reapply sunscreen often.
• Avoid tanning booths – they won’t protect your skin from
the tropical sun! And it is not good for your skin!
• Wear sunglasses with UV protection.
• Drink plenty of water.

14. Love Your Body,
Respect Your Body
• Practice the non-diet approach and avoid focusing
on calories and grams of key nutrients (protein, fat
and carbohydrate).
• Diets don‘t work and can be hazardous to your
health.
• Don’t “Fat Talk” about yourself or to your friends.
Surround yourself with people who are body
positive.

15. Take Care of Yourself this
Spring Break
 Don’t forget about fruits and vegetables and choose whole grains, if they
are available.
 If you are leaving the U.S., keep food and water safety in mind. Choose
fruits and vegetables that have a peel you can remove instead of those that
need to be washed.
 Go for a walk or find physically active things to do! Don't skip meals if
you're on vacation.
 Stay hydrated, especially if your spending time in the sun or traveling.
 If you plan to eat out a lot, look at the menu choices carefully.
 Bring snacks to the airport if traveling so you don't go hungry.
 Eat breakfast to prepare you for your day of adventures.

16. Continue To Take Care of Yourself After Break
Visit the Office of Health Education & Promotion, Health Services
(603) 862-3823 or room 249
http://www.unh.edu/health-services/ohep
Schedule an appointment with a Wellness Educator/Counselor to
speak about:
Stress management
Meditation practices
Anger management
Relationships
Sleep concerns
Nutrition, eating concerns and body image
Alcohol, tobacco or other drug concerns
We can also make you an appointment…
To get a Traditional or Hot Stone MASSAGE!!!
Use the biofeedback machine
Sit in front of the light therapy lamp
and more!