Exhaustion, on the other hand, not only weakens the muscles of the body, but it also lessens the vital forces and powers to resist germs.
[1476]. RULE 6. Keep the body rested by sufficient sleep. Give the body enough sleep. Eight hours of uninterrupted sleep are enough for the average man, and you should always have that much in every twenty-four hours. Remember your comrades need it also; so, if you come in after taps, do not make a racket with slamming doors, heavy tramping, talking or whistling. And in camp be careful not to fall over tent ropes or step on other sleepers. Do not drink coffee at night,—it will keep you awake and rob your body of needed rest.
When on the march take advantage of every halt to rest your body. As soon as the command is given to fall out, select, if possible, a dry place on the side of the road to sit or lie on. If carrying the pack, loosen it and rest back on it, in a sitting or lying position. If the march has been a long one, lie flat on your back and raise the feet in the air. This is a quick way to remove the heavy dragged feeling of the feet and legs and to rest the heart, because the blood runs out of the legs into the body.
[1477]. RULE 7. Keep the body free of wastes. Get into the habit of emptying the bowels at a certain hour each day. Immediately after breakfast is a good time. This is a habit that can be cultivated just like any other habit. Cultivate it. It will do much to keep you in good health.
Always empty the bowels and bladder, especially the bowels, whenever you have the least desire to do so. Do not allow a little personal inconvenience or laziness to prevent you from doing this. The wastes from the bowels and bladder, especially the bowels, are poisons that should always be expelled from the body just as soon as possible.
The free drinking of water flushes the bladder and helps to loosen the bowels. A glass of hot water soon after reveille will not only help to loosen the bowels, but it will also benefit the stomach and flush out the bladder. Some people drink a big glass of water, either hot or cold, every morning before breakfast.
Proper physical exercise and eating ripe or cooked fruits will also do much to keep the bowels open.
Pressing and rubbing downward with the left hand on the lower left side of the belly will do much to induce a movement of the bowels.
Most constipation comes from swallowing food in large chunks, drinking large quantities of cold liquids with the meals and eating heavy articles of diet, such as beans, fried pork, hot bread.
Do not get into the habit of using laxatives to keep the bowels open. Their continued use is injurious. Use the natural means suggested above.