It is always a good idea to have a warm-up and cool-down routine in place as part of any exercise program. For sailors, this is also true. A simple warm-up program can contain dynamic stretching, light cardio, joint mobilization, and breathing exercises. A cool-down program can be made up of static stretching, gentle massage on tight and sore muscles, slow movement to keep blood circulating and prevent stiffness, and the consumption of water or beverages with electrolytes to maintain hydration.