Wellness Wave Newsletter

Florida summers bring intense heat, humidity, and longer days. As a Manatee County employee, your wellbeing matters. This newsletter highlights practical tips to help you stay energized, hydrated, nourished, and mentally strong all summer long.

🏃 Exercise & Physical Activity

Beat the Heat — Move Smart

▸ Exercise early morning (before 9 AM) or evening (after 6 PM) to avoid peak heat.

▸ Aim for 150 minutes of moderate activity per week — even short 10-minute walks count.

▸ Take walking meetings or use stairwells to add movement to your workday.

▸ Stay hydrated — drink water before, during, and after any physical activity.

▸ Swap outdoor runs for swimming, indoor cycling, or gym workouts on extreme heat days.

▸ Watch for heat exhaustion signs: dizziness, nausea, heavy sweating. Rest and cool down immediately.

▸ Wear lightweight, light-colored, moisture-wicking clothing when exercising outdoors.

🥗 Nutrition & Hydration

Fuel Right for Summer

▸ Drink at least 8–10 cups of water daily — more if working outdoors or exercising.

▸ Eat light, frequent meals to maintain energy and avoid sluggishness in the heat.

▸ Load up on hydrating foods: cucumbers, watermelon, strawberries, and leafy greens.

▸ Limit high-sugar drinks, sodas, and excessive caffeine — they accelerate dehydration.

▸ Pack a cooler with healthy snacks (nuts, fruit, yogurt) to avoid fast-food temptation.

▸ Replenish electrolytes after heavy sweating — try coconut water or a banana.

▸ Apply sunscreen and wear a hat if eating lunch outdoors — sun protection is part of wellness.

Quick Reminder: Dark yellow urine = dehydration. Clear to pale yellow = well hydrated. Keep a water bottle at your desk!

🧠 Mental Health & Wellbeing

Mind Matters This Summer

▸ Take your full lunch break away from your screen — even 15 minutes outside helps reset focus.

▸ Practice micro-breaks: 5 minutes of deep breathing or stretching every hour reduces stress.

▸ Maintain a consistent sleep schedule — summer disruptions to routine impact mood and productivity.

▸ Stay socially connected — summer BBQs, team outings, and community events boost morale.

▸ Use your Employee Assistance Program (EAP) — free, confidential counseling is available.

▸ Limit news and social media overload; schedule specific times to check rather than constant scrolling.

▸ Set boundaries between work and personal time — disconnect fully during time off to truly recharge.

Mental Wellness Resources

🏃 Indoor Fitness Resource

Stay active in the A/C with our wellness fitness video library:

Manatee YourChoice Fitness Channel

EASY HEALTHY SUMMER LUNCH RECIPE

Mediterranean Chicken Wrap

Fill a whole-wheat tortilla with grilled chicken, spinach, cucumbers, tomatoes, hummus, and feta cheese. Roll up and serve with fresh fruit for a light, protein-packed meal.