Electrify your Reboot!
Have you ever found yourself grappling with muscle cramps, fatigue, dizziness or headache during a Reboot? These side effects are very common and can be related to detox-like symptoms the first few days, but generally are a sign that your fluid intake may be out of balance.
Despite drinking at least 64 oz/2 L of fresh vegetable and fruit juice during a juice-only Reboot, you still need to include plenty of water to stay hydrated. For example, if the weather is warm, you are physically active or moving your bowels often, you will need to focus on keeping up with fluids, including electrolyte rich choices.
Why not water alone?
Electrolytes are important nutrients that play many vital roles in our body including the conduction of electrical impulses essential for maintaining a healthy heart rhythm, muscle contractions and overall cellular stability. These include sodium, potassium, magnesium and calcium.
Which reboot friendly foods are rich in electrolytes?
Veggie pulp based broths (and broth in general) are naturally sodium rich (add sea or Himalayan salt when making this at home for added electrolytes).
Coconut water is an excellent choice for a natural electrolyte rich beverage. Besides opening a young coconut and drinking directly from the fruit you can purchase packaged coconut water at most stores. Look for an unflavored variety without any added sugar or other ingredients in a soft box rather than a can.
Fruits and veggies rich in electrolytes include:
|
Sodium |
Potassium |
Magnesium |
Calcium |
| Celery | Carrots | Kale | Kale |
| Beets | Sweet Potato | Spinach | Spinach |
| Radish | Cantaloupe | Swiss Chard | Swiss Chard |
| Carrots | Honeydew | Beet Greens | Broccoli |
| Broccoli | Banana | Avocado | Collard Greens |
| Sweet Potato | Spinach | Collard Greens | Turnip Greens |
| Cauliflower | Zucchini | Cabbage | Orange |
| Lettuce | Avocado | Banana | Figs |
| Tomato | Cauliflower | Blackberries | Arugula |
| Cabbage | Tomato | Watermelon | Mustard Greens |
It’s all about balance with hydration:
While electrolyte rich fluids are important, if you are feeling dizzy or off you will also want to bump up your total fluids. Water is always a good choice but mix it up a bit for more flavor and nutrients by adding in some herbal tea, fresh ginger root & lemon in hot water, naturally flavored homemade waters, or even homemade almond milk here and there.
A truly natural sports drink:
Use the chart above to create your own sports drink! Add a bit of coconut water as desired for an extra electrolyte boost. Here are a few recipes balanced with these important nutrients:
Summer Games Inspired Sports Juice
Summer Sunshine Juice
Bountiful Brassica Juice
How do you keep up with fluids during your reboot? Have you found a remedy for headaches and muscle cramps? We’d love to hear from you!
So the question I have, what do I juice to get a lot of protein so that my body does not eat away at muscle tissue?
Electrolyte rich choices include carrots, celery & kale http://t.co/vtNZR2um
Heelo, I will be starting my reboot this friday. Shopping for veggies and fruits and a juicer. Just so I have this right I need to drink 4 – 6 glasses of juicxe a day on top of the 64oz of water? And does these 4 – 6 glasses have to be a combination of fruit and veggies juices? I just want to do the right thing because I am doing the conmplete 30 day juicing without the eating toreally detox my body and loose the extra weight that has me fatigued.
Hi ferjen, yes 4-6 glasses of juice a day and at least 64 oz of water is our recommendation. We suggest a ratio of 80% veggies and 20% fruits. Let us know if you have any questions – enjoy!
Looking for Reboot friendly foods that are rich in electrolytes? Reboot Nutritionist Stacy K. has a whole list for you! http://t.co/s9w0f4g0
RT @JoetheJuicer: Looking for Reboot friendly foods that are rich in electrolytes? Reboot Nutritionist Stacy K. has a whole list for you …
Our senior nutritionist, Stacy Kennedy, says it’s all about balance when it comes to hydration http://t.co/vUpbO0S8 via @JoetheJuicer
thanks…. i will use it
Wow, that’s a long list of produce. Must confess that I stick to the same juicing formula on most days, with some additions/substitutions with produce in season or on sale.
Am comfortable w/ the more limited ingredients as long as I consume some of the more powerful ones, such as garlic, lemon, ginger and kale.
Anyone who may be interested in learning about a strong juicing recipe and a review of three top juicers I’ve used can read my story, “My Kick-Ass Rebooter Juice Habit” here: http://bit.ly/PIb4eJ
I don’t have an actual juicer but I do have a Vitamix. If I remove the inedible parts of the fruit or vegetable before blending, will that do the job?
Here is more about juicing vs blending – both can be good options and straining a blend is most similar to juicing. Enjoy! http://www.jointhereboot.com/the-great-debate-juicing-vs-smoothies/
Champion Juicer:
My husband and I have a Champion Juicer and our friends have the Breville. Our Champion makes almost double the juice that theirs does and the pulp (after being put through twice) comes out very dry. As an example, on day 5 breakfast, we doubled the recipe (since there are two of us) and ended up with almost 8 cups of juice between us, our friends had 1/2 of that and each and every day it is the same – we get almost twice what they get. Should we possibly do just one recipe and split it??? I am truly having a difficult time drinking THAT MUCH juice at a time but if halved, it is about right and we still get 1-2 16 oz. glasses each time.
Suggestions? And thank you.
I’ve been juicing and getting headaches and nausea that have been distracting me from working properly so I had to stop juicing. Nausea goes away when I eat solids. I’ve done fasts before with just water and simply juices like apple (very watered down) and didn’t feel this way. Am I just not drinking enough?
Hi Hannah, you may not be drinking enough. We suggest 4-6 juices a day at 16-20 oz each. Coconut water can help with headache a lot and hot water with ginger and lemon can help with nausea too. Be sure to drink a lot of water as well – at least 64 oz.
We are just now starting the juicing. I’m on day 3, but I have to admit, I have had small meals for dinner, consisting of mostly vegetables. I’m hoping to remove the meals today or tomorrow.
How much juice should we actually drink in an entire day? Can a portion of this be strickly fruit and veggie smoothy?
Hi Tobias, welcome to juicing! No worries about the veggie meals – it’s a good way to ease into just juice.
We suggest drinking 4-6 juices a day that are 16-20 oz each. You can include smoothies too mostly veggie with a little fruit. The smoothie is a good transition into just juice.
I want to start but have a question. Can I do the 10 detox while still drinking on cup of black coffee each day? I am hooked on my coffee.
Hi Nwilder – while we do suggest coming off coffee, if green tea is not a substitute that works. If you need 1 cup of black coffee is OK.
HELLO everyone. My name is Rocky, and today is my first full day of juicing. Would love to meet friends on here to offer support, suggestions and to simply be a part of a group of individuals who want to Own Their Lives…
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I’m in my 5th day of my first reboot. I am a large frame with heavy muscle mass. The past two days I am experiencing latissimas, external obliques, neck & jaw muscle cramps occasually through the day and muscle cramps waking me from sleep. I’m drinking at least 64 oz of water per day. Will these cramp subside?
Hi Dave, sounds like you need more fluids. Add in an extra juice and some coconut water for more electrolytes and fluids that can help hydrate and replenish nutrients your muscles need to help reduce cramping.
I was just wondering if you had a substitute for coconut water or even almond milk. 100% highly allergic to both. Allergic to all nuts for that matter.
Hi Allison, I would suggest a high electrolyte juice instead – some are listed in this article/ingredients you can use. Also the Summer Games Inspired Sports Juice is a good one instead of coconut water.