When temperatures soar, staying cool isn’t just a comfort—it’s a matter of safety. For law enforcement officers and first responders, the summer heat adds another layer of challenge to already demanding duties. Whether directing traffic under the blazing sun or responding to emergencies in heavy gear, heat stress can sneak up fast. Here are some smart, practical strategies to help you keep your cool.
Suit Up for the Season
Your uniform is your armor, but under the summer sun, it can turn into a sauna. Choosing the right gear can make a huge difference in staying cool.
Go Light and Breathable: If your department permits, opt for summer uniforms made from lightweight, moisture-wicking materials like mesh, rayon, cotton, or lightweight polyester. These fabrics help sweat evaporate quickly, keeping your body temperature in check.
Add Cool Extras: Cooling vests, neck wraps, and other personal cooling gear can provide extra relief on scorching days—just make sure they’re approved by your department.
Bike & Traffic Patrol Tips: Tactical shorts and ANSI-certified high-visibility polos keep you mobile, visible, and comfortable.
Head-to-Toe Comfort: Swap out heavy hats for breathable, UV-protective caps—department approved of course. Choose moisture-wicking socks—many of which include anti-odor features—to keep your feet dry and blister-free.
Pro Tip: Wear your ballistic vest on the outside. In summer, it’s better to skip layering over it. Outer vest carriers offer protection and breathability—without sacrificing your uniformed look.
Hydrate for the Long Haul
When you’re in the sun for hours, even mild dehydration can take a toll. Drink early and often.
Water Is #1: Drink before, during, and after your shift. Don’t wait until you’re thirsty.
Try Coconut Water: It’s a great natural source of potassium and electrolytes.
Skip These: Caffeinated drinks, sodas, energy drinks, and alcohol all dehydrate you. Caffeine constricts blood vessels and acts as a diuretic, while alcohol sets you up for a rough shift the next day.
Eat to Beat the Heat
It takes a lot of energy for our bodies to digest a steak dinner. When our body breaks down protein, it creates heat. Don’t let heavy meals weigh you down. Aim for lighter, heat-friendly meals and snacks leading up to and during your shift.
Choose Hydrating Snacks: Watermelon, peaches, apricots, and radishes are great choices.
Select Leafy Greens: They’re loaded with water and easy on your system.
Enjoy Smart Fuel: Choose lean proteins and whole grains to keep energy up without overheating your body’s digestive system.
Don’t Forget Sunscreen, Bug Spray & Other Essentials
It’s not just the heat. Make sure you protect your skin from damaging rays and uncomfortable, itchy bites.
Slather the Sunscreen: Apply broad-spectrum SPF 30+ generously and reapply every two hours, especially if you’re sweating.
Bring the Bug Spray: This is essential if your beat includes grassy or wooded areas. Mosquito bites are more than just an annoyance.
Take Towels in the Cruiser: Keep a stash of clean towels to wipe off sweat and help you cool down quickly. Try a cooling towel; it will absorb your sweat and create a cooling effect.
Know When to Rest
Recovery is just as important as readiness. Smart breaks can keep you from overheating and reduce the risk of heat-related illness.
Take Breaks: When possible, rest in the shade or an air-conditioned vehicle. Short pauses throughout your shift can help regulate body temperature and maintain focus.
Watch for Warning Signs: Learn to recognize early symptoms of heat stress—like dizziness, nausea, or confusion—and act quickly if they appear.
Use the Buddy System: Keep an eye on your partner—and yourself—for signs of heat exhaustion.
Have a Heat Emergency Plan: Know what to do if you or a colleague begins to show symptoms. This goes for K-9 partners, too!
Know the Warning Signs
Heat illness can escalate quickly—from cramps to exhaustion to life-threatening heat stroke. Be alert for these symptoms:
Signs of Heat Stroke:
Body temperature above 103°F
Dizziness or disorientation
Nausea or vomiting
Headache
Hot, red, dry skin
Rapid heartbeat
Confusion
If you or a partner exhibit any of these, take immediate action:
Get to a cool area
Remove excess gear
Apply cold compresses or ice packs to the forearms, neck, or groin
Seek medical help immediately
As law enforcement officers and first responders, you face challenges every day—especially when the heat is on. That’s why we’re proud to protect the heroes who protect all of us. From custom insurance coverage to exceptional service tailored to law enforcement professionals, we’ve got your back—on duty and off.
This article is furnished by California Casualty, providing auto and home insurance to educators, law enforcement officers, firefighters, and nurses. Get a quote at 1.866.704.8614 or www.calcas.com.
Your car’s fluids are like its lifeblood—without them, things can go south fast. From keeping your engine cool to ensuring your brakes respond in a split second, fluids play a critical role in your vehicle’s performance and safety. The good news? You don’t have to be a mechanic to keep tabs on them. With a few simple checks, you can catch issues early and keep your car running smoothly, mile after mile.
Why Fluid Checks Matter
Many vehicle fluids need attention more frequently than the typical 5,000- to 10,000-mile service intervals. Ignoring fluid levels can lead to poor performance, unexpected breakdowns, or even long-term engine damage.
Whether you’re prepping for a road trip or just want to protect your investment, regular fluid checks are a smart habit to adopt.
General Tips for Checking Fluids
Park on a level surface before checking any fluids.
Never overfill—a little too much can be just as harmful as too little.
Clean around caps and reservoirs before opening to avoid introducing dirt or debris.
Always use the type of fluid recommended by your vehicle’s manufacturer (your owner’s manual will have the specs).
If you find yourself topping off fluids frequently, it could be a sign of a leak or other issue—have it checked by a professional.
Your owner’s manual is a good first step for knowing where the components are, and what to check.
Engine Oil
What it does: Lubricates engine parts, removes debris, and helps regulate heat.
When to check: Monthly. Change it every 3,000 to 5,000 miles, or according to your car’s recommendations.
How to check:
Turn off the engine and let it cool.
Open the hood and locate the oil dipstick (usually marked with a bright handle).
Pull it out, wipe it clean, and reinsert it fully.
Pull it out again and check the level. It should fall between the min and max markers.
If low, add oil slowly and recheck. Usually, one quart is enough to go from the lower to the upper mark.
Check oil quality too:
Rub a little between your fingers. If it feels gritty, it may be breaking down. Look at the color—clean oil is amber or golden. Dark brown or black oil means it’s time for a change. Milky oil? That could indicate a coolant leak—get it checked ASAP.
Brake Fluid
What it does: Transfers force from your foot on the pedal to the brakes themselves.
When to check: Monthly. Replace every 1–2 years, or sooner if braking feels soft or delayed.
How to check:
Locate the brake fluid reservoir, usually near the back of the engine bay.
The fluid should be between the min and max lines.
If it’s low, add the correct brake fluid for your vehicle.
The fluid should be clear or light yellow. If it’s dark or cloudy, it needs to be replaced.
Note: Brake fluid absorbs moisture over time, which can lead to spongy brakes. Never ignore braking issues and know when you need new brakes.
Transmission Fluid (Automatic)
What it does: Lubricates transmission components and enables smooth gear shifts.
When to check: Monthly. Replace every 30,000 to 60,000 miles, or sooner if shifting feels rough.
How to check:
Make sure the engine is running and warmed up.
Engage the parking brake.
Remove the transmission dipstick (if equipped), wipe it clean, then reinsert and remove it again to check the level.
Fluid should be red, amber, or pink. If it’s brown, cloudy, smells burnt, or feels gritty, it’s time to change it.
If low, add the appropriate fluid. Be cautious not to overfill.
Tip: Some newer cars have sealed transmissions. If you can’t find a dipstick, checking the fluid may require a mechanic.
Coolant (Antifreeze)
What it does: Regulates your engine’s temperature to prevent overheating and freezing.
When to check: At least twice a year. Full flush every 2–3 years (or longer, depending on the coolant type).
How to check:
Only check when the engine is completely cool.
Locate the coolant reservoir—usually a clear plastic tank with markings.
Fluid should be between the min and max lines.
If low, add a 50/50 mix of coolant and water unless your car specifies otherwise.
Warning: Be aware of the location of your radiator. Never open the radiator cap when the engine is hot—it can release scalding steam.
Power Steering Fluid
What it does: Makes steering smooth and responsive.
When to check: Monthly. Replace every 50,000 miles (varies by vehicle).
How to check:
Turn off the engine.
Locate the power steering fluid reservoir.
Check that fluid is at the proper level (some caps have dipsticks).
Some reservoirs have hot and cold markings—check according to your engine’s temperature.
Watch out for: Difficulty steering or a whining noise when turning could mean low fluid or a leak.
Windshield Washer Fluid
What it does: Keeps your windshield clean and ensures visibility.
When to check: Monthly—or more often in messy weather.
How to check:
Open the cap to the washer fluid reservoir (usually marked with a windshield icon).
If the level is low, top it off.
In warm weather, use a bug-removing fluid. In winter, use a solution with antifreeze properties to prevent freezing.
When to Visit a Professional
While regular fluid checks can prevent many issues, some problems need a pro. Schedule a visit to your mechanic if you notice:
Leaking fluids under your car—these often appear as puddles or drips.
Unusual noises—squealing, grinding, or whining sounds could point to fluid problems.
Smoke from under the hood—could be due to leaking oil or overheating coolant.
And don’t forget, keeping your fluids in check is just one part of car maintenance. Protect your vehicle with the right insurance coverage to safeguard against the unexpected. Safe travels.
This article is furnished by California Casualty, providing auto and home insurance to educators, law enforcement officers, firefighters, and nurses. Get a quote at 1.866.704.8614 or www.calcas.com.
Sunshine, salty air, and smooth sailing—now all you need is the perfect snack. Whether you’re captaining a cruiser or just along for the ride, the right munchies can make or break your day on the water. We’ve rounded up easy, packable boat snacks that won’t melt or make a mess. Cooler-friendly and one-hand-approved, these treats are made for smooth snacking, no matter how choppy the waters get.
When you’re planning a boat day, your snack strategy matters. You want food that’s simple, satisfying, and won’t leave sticky fingers or stains. Even better? Snacks that hydrate, energize, and keep everyone happy from dock to dock. Here are some smart picks and tasty ideas to keep you fueled and floating. Add them to the list of what you’re keeping in your boat this summer.
The Snackle Box: Tackle Hunger in Style
What’s better than a charcuterie board? A portable one that fits in a tackle box! The “snackle box” is the ultimate grab-and-go boat snack solution. Use a clean, compartmentalized tackle box to store bite-size snacks like:
Cubed cheese
Deli meats
Baby carrots and sliced cucumbers
Grapes or apple slices (toss in lemon juice to prevent browning)
Trail mix or mixed nuts
Hard-boiled eggs (pre-peeled)
Make it fun and colorful and be sure to keep it chilled in your cooler. Bonus: it’s easy to pass around and keeps everything in its place—no balancing acts needed.
PB&J Pinwheels: A Classic with a Twist
Take the beloved peanut butter and jelly sandwich to the next level with pinwheels that are perfect for one-handed snacking.
How to make them:
Flatten sandwich bread with a rolling pin.
Cut off the crusts.
Spread peanut butter (or almond/sunflower butter) and jelly on the same slice.
Roll it tightly, then slice into bite-size spirals.
Secure with toothpicks and pack them in a sealed container.
You can also do a quick version using crackers—just top with PB&J for an easy snack.
Pasta Salad in a Cup
Portion pasta salad into small, lidded containers for a satisfying, no-mess meal. Choose a pasta that holds its shape, like rotini or bowties, and toss with your favorite ingredients—think cherry tomatoes, olives, diced veggies, and cheese cubes. Keep it light with a vinaigrette dressing that won’t congeal in the cooler.
Muffins: Sweet or Savory
Muffins are an ideal boat snack—easy to hold, not too messy, and totally customizable. Try lemon poppy, blueberry, or even savory cheddar. Bake ahead using this master muffin recipe from Sally’s Baking Addiction and get creative with the mix-ins.
Walking Tacos: Boat Edition
Want something warm and hearty? Walking tacos are a hit for all ages. Prep the taco meat in advance (ground beef, turkey, or black beans with seasoning) and store it in a thermos to keep it hot.
What you’ll need:
Single-serving chip bags, such as Fritos or Cool Ranch Doritos (avoid the regular variety which can stain orange)
Taco meat in a thermos
Small containers of shredded lettuce, cheese, diced tomatoes, olives and sour cream
When you’re ready to eat, crush the chips in the bag, then slice it open down the side. Spoon in the taco meat and let your guests add the toppings of their choice. The chip bag is the bowl—no plate required!
Thermos Dogs: Hot Dogs That Stay Hot
Yes, you can have hot dogs on a boat—without the grill! Just place cut-up hot dogs in a wide-mouth thermos and pour boiling water over them before sealing. By lunchtime, you’ll have warm dogs ready for buns or toothpicks. Simple and satisfying.
Cooler Treats & Hydration Hacks
A good cooler is your best boating buddy. Fill it with snacks that refresh and rehydrate, such as these that you can prepare the day before.
Fruit kabobs: Skewer chunks of watermelon, pineapple, strawberries, and melon for a grab-and-go option.
Frozen grapes: A naturally sweet, refreshing treat.
DIY popsicles: Freeze lemonade with sliced fruit in plastic cups, insert popsicle sticks, and enjoy them as they melt.
Water bottles: Freeze a few the night before—they’ll keep your cooler cold and melt into ice-cold drinks.
What to Skip
Some snacks just aren’t boat friendly. Avoid these to keep your deck—and your day—clean:
Bananas: Call it superstition, but many boaters believe they bring bad luck. Better safe than sorry!
Chocolate and sticky candies: They melt fast and make a mess.
Stain culprits like red wine and Kool-Aid: One spill and your deck may never forgive you.
Pro Tips for Onboard Snack Success
Storage matters: Use zip-top bags, silicone pouches, and plastic containers with tight lids.
Pack extras: Boating builds appetites!
Bring wipes and napkins: Even with tidy snacks, clean-up is a must.
Stay shaded: Keep your cooler out of direct sun to maintain freshness.
Bring plenty of water: Dehydration sneaks up quickly on the water.
Don’t Forget to Protect Your Boat
While you’re packing snacks and sunscreen, make sure your boat insurance is up to date, too. A good policy helps protect you, your passengers, and your vessel from unexpected mishaps—whether it’s a rogue wave or a run-in at the dock. California Casualty offers customizable coverage options for boat owners, so you can relax and enjoy every moment on the water. Smooth sailing and happy snacking!
This article is furnished by California Casualty, providing auto and home insurance to educators, law enforcement officers, firefighters, and nurses. Get a quote at 1.866.704.8614 or www.calcas.com.
You made it! After months of lesson planning, parent emails, grading marathons, and cafeteria duty, summer has finally arrived—and it’s your turn to recharge. Whether you’re craving quiet mornings with coffee and a good book, long walks in the sun, or finally catching up on that podcast everyone’s talking about, this is your season to rest, reflect, and reset.
We’ve compiled your summer self-care toolkit—packed with wellness ideas, downtime inspiration, and refreshingly practical tips to help you feel your best. Let’s dive in—because the best version of you starts with a well-deserved break.
Reconnect with Your People
You didn’t have time for coffee meetups or lunches during the school year. Now’s your chance to catch up. Whether it’s brunch with friends, a backyard barbecue with family, or a spontaneous coffee run, nurturing your relationships will help refill your emotional cup.
Turn Up the Music
Music has a magical way of shifting your mood. Make a summer playlist, explore a new artist, or revisit your favorite throwback tracks. Bonus points if it turns into an impromptu dance party in your kitchen.
Lose Yourself in a Good Book
Take a screen break and curl up with a page-turner. Whether it’s a juicy novel, an inspiring memoir, or a professional read that fuels your passion for teaching, books are a powerful (and portable) form of escape.
Plug Into a Podcast
Whether you’re lounging by the pool, folding laundry, or on a morning walk, podcasts are a great way to unwind, learn something new, or just be entertained. Choose from feel-good shows, culture and entertainment, true crime mysteries, or mindfulness meditations—whatever suits your mood. The best part? You can hit play and let someone else do the talking.
Pamper Like a Pro
Say yes to self-care Sundays—or any day, really. Run a bubble bath, try out a face or hair mask, paint your nails, or indulge in your favorite skincare ritual. When you feel good in your own skin, it shows.
Reignite Your Joy
Have a hobby you’ve put on hold? Now’s the time to dive back in. Whether it’s painting, gardening, baking, or learning something new, doing what you love brings balance and sparks joy.
Get Outside
Sunshine is healing. Whether you’re hiking through the woods, strolling on the beach, kayaking, birdwatching, or simply soaking in rays from your porch, nature has a way of restoring us—body and mind. And yes, your vitamin D levels will thank you.
Move Your Body (Your Way)
Exercise doesn’t have to mean a grueling gym session. A brisk walk, gentle yoga, tai chi in the park, or a dance class can do wonders for your mood and energy levels. Move in ways that make you feel alive—not drained.
Reclaim Your Rest
Now’s the time to reset your sleep schedule. Quality rest supports mood, memory, and immune function. Create a relaxing nighttime routine—think herbal tea, a calming playlist, or screen-free wind-down time—and aim for consistent sleep and wake times. Your future self will thank you come September.
Tidy Just a Little
Pick one small area—your catch-all drawer, your sock collection, your desktop—and give it a refresh. Organizing even a tiny corner of your life can provide a satisfying sense of control. (Pro tip: Leave the school supply bin for August.)
Laugh Often
They say laughter is the best medicine—and it’s true. Watch a favorite comedy, scroll through silly dog videos, or swap corny jokes with a friend. Surround yourself with joy and let the laughter roll.
Be Kind to Yourself
Practice self-compassion. That means speaking to yourself the way you would a close friend—with encouragement, not criticism. Notice negative self-talk and gently swap it for something more supportive. You deserve it.
Practice Gratitude
Before bed, jot down three things you’re grateful for. It could be your morning coffee, a meaningful text, or the way the sunset lit up the sky. Gratitude gently shifts your mindset from stress to satisfaction, helping you feel more grounded and connected.
You give so much of yourself all year long. This summer, give yourself permission to slow down, savor the moment, and take care of you. You’ve earned it. It could be inspiration to continue the self-care journey as you head back to school.
This article is furnished by California Casualty, providing auto and home insurance to educators, law enforcement officers, firefighters, and nurses. Get a quote at 1.866.704.8614 or www.calcas.com.
When the alarm sounds, you spring into action—no time to think about snacks or sugar crashes. That’s why what happens in the kitchen is just as important as what happens on a call. At the firehouse, mealtime is more than fuel—it’s tradition, teamwork, and a chance to swap out greasy comfort food for healthy hero meals that keep the crew strong, sharp, and ready for anything.
We focused on meals that can handle the unpredictability of a shift. They are easy to prep in bulk, hold up well if interrupted mid-cook, and reheat like a champ. Here are some simple, satisfying ways to level up your firehouse fare.
Made with oat flour and protein powder rather than the traditional white flour, this recipe keeps you fuller longer. Size it up for your crew.
Ingredients
1/3 cup oat flour
1/4cup unflavored whey protein powder
1 baking powder
1/4 ground cinnamon
Kosher salt
1 small ripe banana
1/2cup low-fat cottage cheese
1 large egg
1/2 pure vanilla extract
Maple syrup and fresh berries, for serving
Instructions
In medium bowl, whisk oat flour, protein powder, baking powder, cinnamon, and a pinch of salt.
In another medium bowl, mash banana with a fork. Whisk in cottage cheese, egg, and vanilla to combine. Gradually add wet ingredients to dry ingredients, whisking just until combined. Let batter rest 5 minutes.
Heat large nonstick skillet on medium. Add four scant 1/4-cupfuls of batter and flatten into 3½ to 4-inch rounds using side or bottom of measuring cup. Cook until edges are set and bottom is golden brown, 2 to 3 minutes. Flip and cook until golden brown and cooked through, 1 to 2 minutes more. Transfer to plate.
Reduce heat to medium-low. Repeat with remaining batter adjusting heat as necessary. Serve pancakes with maple syrup and berries if desired.
Enjoy the fragrant smells of cooking all day long in anticipation of this delicious dish. This recipe makes 8 servings. Size it up as needed for your crew and your crockpot.
Ingredients
1½ cups tomato-based barbecue sauce (homemade or store-bought)
1 to 2 chipotle chiles in adobo (depending on heat tolerance), plus 2 tablespoons adobo sauce
2 tablespoons Worcestershire or soy sauce
1½ teaspoons onion powder
1½ to 2 pounds boneless, skinless chicken thighs
1½ to 2 pounds boneless, skinless chicken breasts
Salt and black pepper
Instructions
In a 5- to 8-quart slow cooker, stir together 1 cup barbecue sauce, chipotle chiles, adobo sauce, Worcestershire sauce and onion powder. Add the chicken, season with salt and pepper, and toss to coat. Cover and cook on low until the chicken shreds easily when pulled with a fork, 3 to 5 hours.
Working right in the slow cooker, use two forks to shred the meat into large, bite-size pieces. Stir in the remaining ½ cup barbecue sauce and season to taste with salt and pepper.
At California Casualty, we’re proud to serve firefighters—the everyday heroes who put others first. We know that what’s on the plate can make a big difference at the station. Do you have a go-to firehouse recipe or a healthy twist on a classic? Share it in the comments—we’d love to hear what’s fueling your crew!
This article is furnished by California Casualty, providing auto and home insurance to educators, law enforcement officers, firefighters, and nurses. Get a quote at 1.866.704.8614 or www.calcas.com.
