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A Note From Your Health Coach
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 Summer Snacks to Help You Stay Cool and Hydrated
As temperatures have started to rise (and will continue to do so!), staying hydrated
becomes more important than ever. Hydration plays a vital role in regulating body
temperature, supporting digestion, transporting nutrients, lubricating joints, and
maintaining energy levels. Even mild dehydration can lead to fatigue, more frequent
headaches, dizziness, and difficulty concentrating. While drinking water throughout the
day is often our first line of defense, our foods can be a valuable source of hydration
and a way to keep cool this summer!
Fruits and vegetables that contain a high percentage of water contribute to your daily
fluid needs. Think watermelon, strawberries, cucumbers, celery, tomatoes, and bell
peppers. What’s even better is they also contain vitamins, minerals, and fiber! Try
pairing chilled vegetables with hummus or a yogurt-based dip, fruit salad with seasonal
fruits, or refrigerated energy bites to stay nourished while keeping you cool on hot days.
Smoothies are another great way to increase hydration while enjoying a nutrient-packed
snack. Blend frozen fruit with milk/milk alternative or water and add any fixins of your
choice: spinach, chia seeds, Greek yogurt, avocado, or nut butter to name a few. These
additions keep you full and satisfied between meals or even as a meal replacement.
You can also add a splash of coconut water for added hydration!
Remember to practice sun safety by seeking shade during the hottest parts of the day;
applying and reapplying sunscreen; wearing lightweight, breathable clothing; and taking
plenty of breaks when spending prolonged time outdoors. These small habits make a
big difference in helping you stay energized, hydrated, and healthy all summer long.
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Join us for a Wellness Webinar
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Beat the Heat: Essential Tips for Hydration and Outdoor Safety
Thursday July 16, 2026 at 1 p.m.
Stay safe in the sun with practical tips for managing heat, staying hydrated, and avoiding common outdoor hazards. This session will help you enjoy the season while protecting your health – at work and play!
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Live sessions are limited to the first 1,500 attendees. All others can view the recording 6 hours after the live event.
Members that attend the live session or view the recording within 7 days of the original broadcast, will receive 1 HealthQuest Credit for attendance. Credits take 7-10 business days to be reflected in your HealthQuest Portal post completion.
No registration required! Simply follow the instructions on how to access this webinar directly on the HealthQuest Portal under Wellness Learning Events.
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Join us for an EAP Webinar
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School’s Out: Getting Everyone Through the Summer
Wednesday July 8, 2026 at 1 p.m.
It is summertime, and school is out! For many people, summer conjures images of lazy, relaxing days at the beach. However, for many working families, summer brings the challenges of balancing the demands of adult work schedules with the desire to provide safe, fun activities for children. This workshop offers several ideas on summer activities and provides practical suggestions on how to keep your kids safe while you’re at work.
Registration is required! After you register, and after the live event, you will receive an email within the next 24 hours so you can view the recording, if you miss the live session.
Members that attend the live session or view the recording within 7 days of the original broadcast, will receive 1 HealthQuest Credit for attendance. Credits take 3-5 business days after the vendor file is received, to be reflected in your HealthQuest Portal post completion.
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EAP Monthly Highlight
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Extreme heat – defined as temperatures above 90°F for several days—can put added strain on your body as it works to stay cool. Staying safe starts with simple precautions:
- Drink plenty of water throughout the day
- Limit time outdoors during peak heat hours
- Wear lightweight, loose-fitting, light-colored clothing
- Seek out air-conditioned spaces when possible
- Watch for early signs of heat-related illness, such as dizziness, cramps, or fatigue
Take time to check in on family members, neighbors, and anyone at higher risk, including young children, older adults, and those with chronic health conditions. Never leave people or pets in a parked car, and ensure pets have access to shade and fresh water. A few small steps can make a big difference in preventing heat-related illness and keeping yourself and others safe during extreme temperatures.
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Upcoming Dates & Deadlines
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• August 12
EAP Webinar: Gratitude: A Skill for Happier Living. Register Here
• August 20
Wellness Webinar: Separating Myths from Medicine: Colds, flu, vaccines & antibiotics explained. Access the webinar directly in the HealthQuest Portal under Wellness Learning Events.
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• November 13
Credits must be displayed in your HealthQuest portal by this date to earn HRA/HSA 2026 HealthQuest rewards dollars.
• December 31
Last day to earn HealthQuest credits for the 2026 HealthQuest program to be awarded the 2027 premium incentive discount.
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Should you need accommodations for any webinar, please email SEHPHealthQuest@ks.gov two (2) business days in advance.
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Monthly Health Blog
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 Why Summer Heat Can Cause Stress and Fatigue
Hot summer temperatures can put extra strain on your body, which may leave you feeling more tired, irritable, or stressed than usual. When the temperature rises, your body has to work harder to maintain a safe internal temperature, which can take a toll on your energy levels.
Why heat can make you feel fatigued:
• Your body works harder to stay cool. Sweating and increased blood flow to the skin require extra energy.
• Your heart works harder. Circulating blood to help release heat can lead to physical fatigue.
• Dehydration happens more easily. Losing fluids through sweat can cause headaches, dizziness, and low energy.
• Electrolyte loss. Sweating also reduces important minerals your body needs for normal function.
• Poor sleep. Warm nighttime temperatures can make it harder to fall and stay asleep.
• Heat can increase irritability. Being overheated can trigger stress responses in the body.
If your body is working harder throughout the day and you are not getting enough rest at night, it is common to feel more drained during the summer months.
Tips to reduce heat-related fatigue:
• Drink water regularly throughout the day
• Wear lightweight, breathable clothing
• Take breaks in cool or shaded areas
• Avoid strenuous activity during the hottest parts of the day
• Keep your sleeping space cool with fans or air conditioning
Taking simple steps to stay cool, hydrated, and well-rested can help your body better manage the summer heat and maintain your energy levels.
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Pesto Chicken Salad Croissants
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 Drummond, R. (2021, May 20). Pesto chicken salad croissants. The Pioneer Woman. https://www.thepioneerwoman.com/food-cooking/recipes/a35929168/pesto-chicken-salad-croissants-recipe/
Ingredients:
- 2 cups shredded rotisserie chicken (from about 1/2 chicken)
- 1/2 cup dried currants
- 1/2 cup prepared pesto
- 1/3 cup plain Greek yogurt
- 1/2 cup finely chopped celery
- 1/4 tsp. kosher salt
- 12 mini croissants, split open
- Baby arugula, for topping
Directions:
- Combine the shredded chicken, currants, pesto, yogurt, celery, and salt in a medium bowl and stir until the chicken is well coated.
- Fill the croissants with the chicken salad and top with arugula.
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Each person's path to well-being is unique and personal. Need an accessible alternative for an activity? To learn more email SEHPHealthQuest@ks.gov. |
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