🆕 Introducing: The Beat Goes On

Your new monthly wellbeing check-in, made for life on shift.

We know shift work can be physically and mentally demanding—and finding time to focus on your own health and wellbeing often falls to the bottom of the list.

That’s why we’re launching “The Beat Goes On” — a monthly blog designed specifically for our police family. Each edition will offer practical, seasonal tips to help you feel better, live healthier, and stay sharp on and off duty.

Whether it’s staying hydrated on summer shifts, getting better sleep during nights, or quick mindset resets for tough days—you’ll find small, realistic actions that can make a big difference.

📝 Published every month, right here.💡 Got a tip, question or topic idea? Let us know—we’d love to feature member suggestions!

🌞 The Beat Goes On

Edition: July – Hydration & Heat: Summer Shift Survival

🚔 Keeping Your Cool on the Beat

Shift work is tough year-round, but summer throws in a few extra challenges—longer days, hotter nights, and more physical strain while in uniform or patrol vehicles. This month, we’re focusing on hydration, heat safety, and staying sharp when the sun’s out and the stress is up.

💧 Hydration Hacks for Shift Workers

Getting enough water in during a busy shift isn’t always easy—especially if your toilet breaks are few and far between. But even slight dehydration can affect your mood, concentration, and reaction times.

Try these simple tactics:

• Start your shift hydrated – drink 1–2 glasses before heading in

• Use a marked bottle to track your intake (aim for 2L/day)

• Skip the energy drinks – they dehydrate and crash your focus

• Alternate with electrolytes – add a hydration tablet for longer or sweatier shifts

🚨 Mini Challenge: For one week, aim to finish two refills of your Club Water bottle (1.5L) before the end of your shift. Reward: better energy, better skin, better you.

😓 Staying Safe in the Heat

Wearing stab vests, body armour, and polyester kit in 30°C? We feel you. Here's how to beat the burn:

• Use cooling towels on breaks (keep one in your locker!)

• Get into the shade even for just 3–5 minutes during downtime

• Switch your base layers to moisture-wicking fabrics if possible

• Check your crewmates – dizziness, irritability, or confusion can be heat exhaustion

🍉 Snack Smart: Summer Edition

What you eat affects how you feel—especially in the heat. Heavy meals can slow you down. Try:

• Frozen grapes or berries for a cool pick-me-up

• Yoghurts with fruit or granola – light but energising

• Pasta or rice salads with tuna or chicken

• Limit salty snacks – they make you retain water and feel bloated

🧊 Bonus Tip: Keep a small freezer pack in your kit bag for chilled snacks or drinks. -

Look out for our Offer of a New Club Tactical Insulated Lunch Bag coming soon!

🧠 1-Minute Wellbeing Task: Cooling Box Breathing

Feeling hot, flustered, or foggy? Ground yourself with this quick breathing reset. It helps regulate stress, even in the middle of chaos.

Box Breathing (4-4-4-4):

1. Inhale through your nose for 4 seconds

2. Hold your breath for 4 seconds

3. Exhale slowly through your mouth for 4 seconds

4. Hold again for 4 seconds🔁 Repeat for 1 minute – either in the car, locker room, or just before briefing

No equipment. Just a reset, whenever you need it.

🍱 Meal Prep of the Month: Chicken & Veg Pasta Pots

A great go-to for hot weather – easy to batch cook, keeps well cold or warm, and gives you long-lasting energy without feeling too heavy.

📝 Ingredients (Makes 4 portions):

• 2 chicken breasts, diced

• 250g pasta (wholewheat or standard)

• 1 courgette, chopped

• 1 bell pepper, chopped

• Handful of cherry tomatoes

• Olive oil, garlic, mixed herbs

• Optional: handful of spinach or rocket added just before serving

• Dressing (optional): balsamic glaze or lemon/olive oil drizzle

🍳 Prep Steps:

1. Cook pasta as per packet instructions, drain and set aside

2. In a large pan, sauté garlic in olive oil, then add chicken until browned

3. Toss in the veg and herbs, cook until tender

4. Combine everything and divide into 4 containers

5. Serve hot or cold – lasts up to 4 days in the fridge

🎯 This Month’s Beat Tip:

Hydrate like it's part of your kit check.  No one’s running well on half a tank.

👀 What’s On:

• 27th July - Walk to Talk Event around the Chilterns - Starts at Butlers Cross

• 5th August - Marlow Brewery Event - Half Price Entry for members.

• 5th August - Club AGM at the Broads Leys, Aylesbury / Teams from 1400.