We are getting to the pointy end of competition Preparation with just 12 days to go until the IFBB NSW State titles. This is usually where the inexperienced competitors and coaches start to make changes to the plan that the seasoned athletes would not even consider. Next week we will look at the “minor” changes we make during Peak Week but today we are focussing on the importance of a consistent habit of drinking a sensible amount of water each day.


  • Every cell in your body is mostly water, YOU are mostly water by mass
  • Muscles and skin look better when hydrated and bodybuilding is a visual sport
  • Cells communicate better when hydration is optimal
  • Muscles perform better when fully hydrated
  • Digestive system functions as it should
  • Waste products are removed in a timely manner
  • You feel more vibrant



This is going to vary from person to person depending on bodyweight, the climate and levels of exercise/work. The popular recommendation of 8 glasses of water a day (2 litres) is a great place to start for most people. If you are in the habit of consuming no water by itself (only incidentals like coffee, protein shakes, etc) then start off with 4 glasses of water per day and gradually build up to the 8 glass mark after a month.

A lot of people survive by drinking very little water each day but if you are reading this blog you are probably more interested in thriving than merely getting by…drink up.


Usually, my water intake sits between 3.5 to 4 Litres each day which takes into account my bodyweight and exercising 2-3 times per day. This works well for me, and this is the amount I’ll be sticking to for the next few weeks. There is no point changing something that is working well and contributing to the health and energy of my body. While we are here Salt levels stay the same too, a few pinches of salt on the chicken/turkey/steak while it is cooking.

I know this sounds boring compared to the dramatic water and salt loading that some people do but I already tried that when I was a newbie and it is more likely to make you look and feel worse.


Next week some small Peak week changes regarding cardio, fat burners and carbohydrates. Until then stay hydrated.

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