What are the 3R’s?
REFUEL
Refuelling is all about the importance of eating nutritious foods that provide a steady release of energy in your body, helping you to avoid the ups and downs in energy levels throughout the day. Eating enough food in nutrients and fibre not only fuel the body, but also supports brain function, immunity and physical strength.
REHYDRATE
Staying hydrated is essential for overall health and wellbeing. Why? Drinking water regularly can have numerous benefits such as improving energy levels, regulate temperature, and support healthy brain function and digestion.
RECHARGE
Recharging is focusing on the importance of movement. Including more movement into daily routines and stepping away from everyday life or work tasks for breaks can alleviate stress and enhance focus. Activities like stretching or walking can be paired with mindfulness practices like deep breathing or simply being present which can help with relaxation and supporting overall health.
Below are some refuel, rehydrate and recharge tips on making small wins with big impacts.
Refuel
- Prioritise regular, balanced meals – Regular meals help maintain stable energy levels and prevents overeating.
- Focus on nutrient dense foods - They are high in vitamins, minerals, protein, fibre and healthy fats. Examples include sweet potatoes, avocados, fruits, nuts & seeds. Avoid ultra processed where possible as they often lead to energy crashes and poor health.
- Meal prep smart, not hard – Batch cooking meals makes it easier to stick to eating balanced meals.
Rehydrate
- Drink water regularly – Sip water throughout the day to avoid dehydration and to increase energy. Dehydration can make you tired, dizzy, and/or give you headaches.
- More than just water counts – Other drinks like milk and herbal tea can also help you stay hydrated.
- Check your pee – The colour of your pee is a good indication of hydration.
Light yellow = hydrated
Dark yellow = drink more water
Recharge
- Move daily to feel better – Daily movement helps your body stay strong and your mind feel happier. This results in more energy, better sleep and reduced stress.
- Short movements add up – Sitting for long periods can affect the body’s ability to manage energy levels, blood pressure and break down body fat. Giving yourself small movement breaks throughout the day can prevent feeling drained and provides more energy to the brain.
- Make movement fun! – You are more likely to stay active if you enjoy it. Explore your options! Exercise doesn’t have to be boring or traditional.
For more information and healthy recipes, visit the following websites:
Information to Support Refuelling:
Information to Support Rehydrating:
Information to Support Recharging:
