Right then. After much effort, forum trawling and head scratching I have done it. I have seen that other seem to have similar issues, so I will post what I did - hopefully it will help someone;
1. Make sure you have the new URL of your hosted site in the site alias list - (you have to log on a super user to do this).
2. Use SQL Enterprise Manager to open a connection to the local and the remote Db. Then use the Import/Export utility to copy all of the Db from local to remote.
3. FTP the entire contents of your C:\DotNetNuke folder to the root folder of your hosted site.
4. Get a fresh copy of web.config (from the DNN zip file). Edit the SQL details and overwrite the copy on your hosted site.
5. The accounts get screwed and you cant log on, so you need to hack in by doing the following in SQL Enterprise Manager;
Open the table aspnet_membership, locate the user you want to change and make the following changes:
password: "newpassword"
passwordformat: "0"
passwordsalt: "" (empty)
6. When I browsed to my site, the first page worked, but none of the links did. I think this may depend on what OS your host is running SQL on, but you may have to do a similar procedure to step 5,
look in the host settings table and change the friendly url table to N.
I go there in the end after much pain, and I may just be dumb, but if not I hope this helps......
Harry