Remember your 3 ‘R’s’

It’s time to rethink and reboot your hydration. With the stresses and strains of everyday life, we often neglect our bodies, particularly in terms of the correct amount of hydration.

By the ‘3 ‘R’s’, we don’t mean reading, writing and ‘rithmetic’ – we mean Reboot, Rehydrate and Rejuvenate your mind, body and cells.

At various times of the year we need a rain check on our health. Quite frequently, without realising, we become dehydrated – you may not know it, but it is a common occurrence with lifestyle as well as climatic conditions. The tendency is to punish our bodies and give them no recompense, thinking that it doesn’t really matter, everything will sort itself out, without sensible eating and hydration. Not so – your body needs tender loving care, which comes in the form of a sensible reboot at various times in order to repair and optimise its capabilities.

What goes into your body, needs to come out in one way or another, but it needs help – it cannot do it alone. Hydration is key to this, to flush out toxins and encourage new cell growth.

So now is the time to get cracking, and spend 4 weeks getting your system into shape – the gauntlet is laid down, so take up the challenge!

Nature’s Gift – Water

We can live without food for a period of time, but we cannot live without water. Our bodies are comprised of 70% water. We need to take in more water than we lose, so regular hydration and toxin removal is vital. When you dehydrate, it upsets the balance of minerals (salts and sugar) in your body, which can have a dramatic effect on the way it operates.

Water is needed for lubrication for most bodily parts and functions, from the outside in. Is your skin looking sallow and jaded? You need to reboot to rejuvenate and get that inner and outer glow sparkling again. It really is a ‘no-brainer’ – water is the core of our body’s universe.


Initially it can be hard to retrain your habits, so take the first few days slowly to adjust. Gently easing into a new programme will help you stick to it and not go off at a tangent by trying too hard to start with. Top initiation tips are:

  • Start your day with a glass of warm water, with squeezes of fresh lemon. This will begin the process of flushing out harmful toxins. If lemon is not your favourite, you can substitute for lime or even orange, but lemon has more cleaning properties.
  • Lock the coffee away for the time being – sip on herbal teas or green teas, fruit infusions or other healthy water-based drinks, such as coconut water or cactus water. Add a bit of fresh fruit to any water, and it reigns supreme.
  • Hydrate regularly throughout the day – this is essential as it takes no time at all to begin to lose fluid from your system, particularly in an office environment where central heating is prevalent, or a similar climatic condition. After 2 or 3 days of this regime, you will notice the difference.


  • Adjust your eating habits. Lighten the load on your stomach by eating fresh and healthy foods – plenty of vegetables (particularly leafy greens, Omega 3 rich fish (tuna, salmon), and only very lean meats – any fat should be cut off before consumption.
  • Eat light but wholesome for breakfast, with porridge and fresh berries. Whole oats are an excellent aid to a healthy heart and will satiate you until lunchtime, to avoid snacking on those biscuits. Berries are high in vitamins and antioxidants which again will rid your body of excess toxins.
  • Keep light for lunch, try not to fill up on carbohydrates such as bread. Salads are much better, but if you need bread, swap to wraps with a lower carb ratio.
  • Remember fruits and vegetables have a high water content, and you receive a good deal of hydration from them as well as nutritional benefits. If you are craving something to eat, snack on celery, grapes, cherry tomatoes, cucumber or low-sugar fruits to curb the hunger pangs.

Move into second gear..

Once you have treated your body and stomach with the respect it deserves, you can move on to a stricter regime, if you really need it, which the majority of us do. You can take a slightly harsher reboot mechanism, and only eat a healthy sit-down meal in the evening. This programme is best conducted over 3 days. Use hydrating fluids such as bone or vegetable broths, fruit infusions or just plain water for the majority of the day, then eat a high protein, low carb, low saturated fat meal in the evening, such as grilled chicken and vegetables, poached or grilled salmon with salad or a piece of very lean meat or other fish.

Feel free to levy up on extra vegetables and use fresh herbs for flavour and seasoning. If you feel the need to fill up with more food, only use whole grains and not foodstuffs such as white rice. Potatoes should be kept to the bare minimum, or even better, use sweet potatoes, which are more nutritious.

A change in diet such as this will reboot your system, get rid of the toxins and reveal a healthier new you – constant and regular hydration is a must.

Helping to rejuvenate your skin

Bearing in mind your skin and not your inner organs are the first thing people will see, treat it kindly with your hydration process and dietary changes. You can help its condition along the way by body brushing before a bath or shower, to remove dead cells and encourage regrowth, invigorate your circulation and most importantly, body brushing helps remove toxins from your system.

Use cool, clean water to cleanse your face and leave out any exotic face creams just for a few days. Constant use of heavy-based creams can cause your pores to become clogged and prevent any toxins under the skin from being expelled. Drinking controlled amounts of water throughout the day is paramount to healthy living.

Stick to your 4-week challenge by eating and hydrating with both water and foodstuffs.

Get your circulation going with exercise

Whilst in the early stages of your reboot phase, don’t exercise too heavily. Take gentle exercise but include brisk walks for 20 minutes, twice a day. You can build up to your higher workout or more strenuous exercise after settling into your reboot, probably around a week or so. Remember at all times when exercising, you will need to rehydrate more if you work up a sweat.

Do stick to the recommended daily amount of water-based drinks, but up that quantity when you hit the rigorous exercise. There is no point in waiting for the signs of dehydration, think outside the box in terms of knowing your own body.

Completing the 4-week challenge

Have you fallen off the track? Hopefully you have continued to reboot and rehydrate and everything about you has improved 100%. If you follow the challenge, you will see the results. If you have erred on the side of over-indulgence with unhealthy foods, or not supplying your body with essential hydration, never fear. Go back to the beginning and try again!

Sign up to Reboot direct to your mailbox below for lots more info