THE WELLNESS WORD
HYDRATE
Sip Into Summer.
CEO Corner
Hydration is self-care.
Summer invites us to move, sweat, play, and soak up the sunshine—but it also reminds us to prioritize one of the simplest forms of self-care: hydration.
Hydration supports energy, digestion, mood, exercise performance, recovery, cognitive function, reduced inflammation and edema, and increased skin elasticity.
Think of water as one of the most affordable wellness tools available.
Hydration Recommendations
- Drink half your body weight in ounces of water each day.
- Add 1 ounce of water for every minute of strenuous or high-cardio exercise.
- 150 lbs = 75 oz daily.
- 200 lbs = 100 oz daily.
- 45-minute FIRE ride = +45 oz.
- 30-minute run = +30 oz.
From Erica
If you've ever seen me at a class, meeting, or conference, chances are I have a water bottle in my hand.
Consider this your reminder to take a sip.
You matter. Always.
Wellness Through Every Season
Menstrual Phase
Support & Restore
- Prioritize hydration and rest.
- Include iron-rich foods.
- Choose gentle movement, stretching, or restorative Pilates.
- Honor what your body is asking for.
Follicular Phase
Explore & Energize
- Try a new workout.
- Increase strength training intensity if you feel ready.
- Channel rising energy into healthy habits.
- Stay consistent with hydration.
Ovulatory Phase
Shine & Strengthen
- Lean into challenging workouts.
- Fuel your body adequately.
- Celebrate your strength and confidence.
- Recovery is still part of performance.
Luteal Phase
Nourish & Nurture
- Increase hydration to combat bloating.
- Prioritize protein and fiber.
- Extend your warm-up and cool-down.
- Offer yourself extra grace.
Perimenopause & Menopause
Adapt & Thrive
- Keep water nearby throughout the day.
- Consider electrolytes during heavy sweating.
- Focus on resistance training to support muscle and bone health.
- Choose movement that energizes rather than exhausts.
The iCare Pilates Pick of the Month
Glute Bridge
Strengthens the glutes and hamstrings, supports pelvic stability, activates the core, counters prolonged sitting, and is accessible for many fitness levels.
Try It
- Lie on your back with knees bent and feet hip-width apart.
- Exhale and gently engage your core.
- Press through your heels to lift your hips.
- Hold for 2–3 seconds.
- Lower slowly with control.
- Repeat for 10–15 repetitions.
Remember: Quality over quantity.
Nature's Nudge
Nature's recovery snack.
Pineapple
Pineapple is rich in vitamin C and bromelain—an enzyme that helps reduce inflammation, supports digestion, and boosts immune health.
- Bonus: Pineapple also provides vitamin C, which supports immune health and collagen production.
- Try adding pineapple to a smoothie, yogurt parfait, or your favorite post-workout snack!
Mindset Moment
Small choices today create big results tomorrow.
Drink the water.
Do the work.
Love on yourself.
Repeat.
Wellness is built through the small choices you return to consistently. Hydrate, move with intention, and make space to care for yourself.
Monthly Challenge
Drink half your body weight in ounces of water every day this month.
Your body will thank you!
Add More Hydration to Your Day
- Start your morning with a big glass of water.
- Add lemon or cucumber for flavor and benefits.
- Set reminders to sip throughout the day.
- Carry a water bottle everywhere you go.
- Eat water-rich foods: melon, cucumber, oranges, berries, and leafy greens.
Did You Know?
Even mild dehydration—as little as 1–2% of body weight—can lead to fatigue, headaches, and trouble concentrating. Hydration helps your body perform at its best—mentally and physically.
Affirmation
I nourish my body so I can thrive.
Self-Talk Matters
YOU MATTER.
Give Yourself a Compliment.