Summer isn’t just for vacation.

It’s also the perfect season to check in with your health – not just your physical well-being, but your mental wellness. Take care of the whole you. You’ll be better off, and so will your employer and everyone around you.

Here are some employee well-being tips for you while it’s still beach season:

1. Sweat every day

Take advantage of the warm weather to get out and move! Prioritize exercise, even if it’s just a quick 10-minute workout or a walk around the block. Employers and workers alike benefit from employee well-being because it improves morale, performance and productivity.

2. Stay hydrated

You’ve got to keep your body hydrated, especially if you’re sweating. Make it a habit to keep a glass or bottle of water with you at all times. A 2018 survey for Quench found that 77% of American workers don’t think they’re drinking enough water each day. Staying hydrated boosts your energy and helps your body flush out toxins. Sluggishness, headache and dizziness are all signs of dehydration.  So if you’re feeling off, get to a cool shady place and steadily rehydrating with water.

3. Wear sunscreen

It takes as little as 15 minutes of the sun’s ultraviolet rays to damage your skin, so use sunscreen with at least SPF 15, warns the Centers for Disease Control and Prevention. Wearing a hat and sunglasses is a good idea to protect your eyesight and the sensitive skin around your eyes.

4. Mind your nutrition

Eat a balanced, healthy diet with lots of fiber and protein. Load up on antioxidants, like berries, and learn your good fats from bad fats. Avoid too much food heavy in saturated and trans fatty acids, like fries, milkshakes and anything with coconut and palm oils. But unsaturated, polyunsaturated and monounsaturated fats can be good for you, and are found in nuts, avocados, olive oil and fish.

5. Eat fresh, local foods

This is the time of year when locally grown fruits and vegetables are more readily available at farmers markets and grocery stores. Those foods are often more nourishing because they’re just-harvested and minimally processed. And it’s a way for employees to support their local economy.

6. Get enough rest

Employee well-being requires getting enough rest. The sun sets later and the nights are hotter in the summer, and that makes it tough to get the 7-9 hours of sleep that experts recommend. How can you cope? Wear loosely woven cotton pajamas, exercise and take a hot shower about an hour before bed, have a cup of tea and, by all means, don’t hesitate to drop the thermostat.

7. Don’t forget your mental wellness

Summer vacations – or even simple summer evenings on your back patio – are times to relax and enjoy life. Watch a sunset. Read a book. Play with your kids or pets. Do some gardening. Enjoy hobbies. Your mental wellness is as important as your physical well-being. Keep your mind in good shape along with your body.