ECCHO Live's Wellness Corner – Fueling from the Inside Out

June is National Safety Month, which lines up perfectly with the start up of summer’s high gear. The gigs are outside, the sun is blazing, and the hustle is nonstop. Whether you're building the stage, running front of house, or loading out long after the final, final encore, your health and stamina need to hold up under intense heat and heavy demands.

ECCHO’s Wellness Corner is here to help you stay steady, safe, and strong through the summer circuit—because taking care of yourself is part of the job.

Sun Safety: Your First Line of Defense

The best show days start with solid prep—and that includes protecting yourself and your crew from UV exposure and heat stress. We don’t want to harp on it (but also, we do) because skin cancer is no joke—over 5 million Americans are diagnosed each year, more than all other cancers combined. It’s a serious issue that often goes overlooked until it hits close to home. Check out this piece from SkinCancer.org to learn more and hear real stories from people who know just how serious it can be...and maybe give you a little extra motivation to slather that SPF on! Here’s your quick-hit checklist to make sun safety part of your daily routine:

1. Sunscreen: Start your day with a broad-spectrum SPF 30+ sunscreen. Apply it generously and reapply every two hours—or more often if you're sweating it out.

2. Hats: Think smart from the top down. Choose wide-brim hats made from tightly woven materials to give your face and neck extra shade.

3. Clothing: Opt for lightweight, loose-fitting clothing with a UPF (Ultraviolet Protection Factor) rating of 50+. Dark or bright colors actually offer better sun protection than light ones. And if you can't keep your feet dry, bring a change of socks so you won't get blistered.

4. Sunglasses: Protect your vision with UV-blocking lenses. Long days on the field—or asphalt—demand good eyewear.

5. Shade & Shift Strategy: The most intense UV exposure hits between 10am and 4pm. If possible, shift outdoor setup or heavy labor to earlier mornings or overnight hours to reduce heat stress and risk of heat-related illness.

 June in Tennessee for CMA Fest 2025 is always a good reminder to stay hydrated!

Hydration: It’s More Than Just Water

In the gig world, hydration isn’t just smart—it’s survival. Performance coaches recommend consuming ½ ounce to 1 ounce of water per pound of body weight, depending on heat and exertion levels. That means a 200-pound person could need a gallon or more daily. Water, electrolyte drinks, and hydration powders or drink tabs are solid choices to keep handy.

Top Hydration Packets for On-the-Go Relief

1. Liquid I.V. Hydration Multiplier – Electrolyte-rich, with added vitamins (especially B & C). Great for fast rehydration.

2. DripDrop ORS – Developed by doctors, strong on electrolyte balance and ideal for heavy sweating.

3. LMNT – High in sodium, no sugar, and great for intense physical activity or hot environments.

4. Nuun Instant – Clean ingredients, low sugar, with added minerals. Quick dissolve and easy on the stomach.

5. Hydrant Rapid Hydration – Light flavor, balanced electrolytes + a bit of magnesium and zinc for extra support.

All are portable, easy to stash in your daypack or gig bag, and can be a game-changer during long, hot days.

Hydrating Foods: The Backstage Superstars

You can also boost your hydration and recovery with high-water-content fruits and veggies. Here’s what to look for when you’re at catering—or packing your own gear:

• Watermelon (92%) – Refreshing and packed with vitamin C and antioxidants.

• Cucumbers (96%) – Crisp, cooling, and nearly all water.

• Romaine & Iceberg Lettuce (94–96%) – Easy to add in wraps and salads.

• Tomatoes (94%) – Loaded with potassium and flavor.

• Strawberries (91%) – A sweet snack that also gives you vitamins and fiber.

• Zucchini (94%) – Grill it, toss it, or spiralize it—it’s versatile and hydrating.

A Few Other On-the-Go and Easy Fuel Ideas:

• Watermelon & Feta Salad – Sweet, salty, and revitalizing.

• Caprese Salad – Tomato, mozzarella, basil, and a drizzle of balsamic.

• Greek Salad – Cucumbers, tomatoes, olives, red onion, and feta for that savory punch.

Physical Safety Isn’t Just a Policy—It’s a Practice

Our sponsors at ROCKFORCE know that in high-pressure environments, safety isn’t a checklist—it’s a mindset. They champion personal safety on the job through deeper training and a real-world understanding of what it takes to stay protected under pressure.

ROCKFORCE, formed from the integration of nine world-class companies, bringing together passion, skill, and experience to deliver flawless execution for the world’s biggest live events. But precision and excellence don’t happen without a culture of safety at the core. That’s why they live out safety standards where they matter most—on show days.

When the pace is fast, the conditions unpredictable, and there’s no room for error, speaking up, staying sharp, and knowing the protocols can make all the difference. Safety isn’t just policy—it’s how we show up for one another.

Wellness Wednesdays: Start the Practice

ECCHO Live drops these Wellness Corners once a month on a Wednesday—but that doesn’t mean you have to stop there! Let it be a prompt, not just a post. Make Wednesdays your personal check-in practice. Whether you're deep in a long tour stretch, headed to another festival, or gearing up for a Weekend Warrior run, take a moment to ask:

How’s my body holding up? My mind? My people?

It could be five minutes before bus call, a quiet moment after load-in, or a group check-in during breakfast. The point is—start somewhere, and keep it going.

You carry a lot. You give a lot. Take the time to give something back to yourself.

—ECCHO Live Wellness Team

And of course, there were multiple votes for Gold Bond, no explanation necessary.

If you’ve got a favorite item that gets you through the heat, the hustle, or the 18-hour work day, send it our way or tag us online. We love seeing what fuels your season.