bodybuilding diet last week before competition

what’s going on, guys. sean nalewanyj hereat www.seannal.com - www.bodytransformationtruth.com and in this video here, sort of a boring topicbut it’s a basic fundamental nutrition subject that i haven’t talked about before and thatis bodybuilding and water intake, and more specifically how much water should you drinkper day for the best overall health benefits as well as to maximize muscle growth, strengthgains and fat loss. so without going in to much detail, a proper water intake is obviouslyimportant for a bunch of different reasons. your brain and your muscles are about 70 to80% water and staying properly hydrated throughout the day provides a lot of different healthbenefits like helping with digestion, regulating body temperature, transporting nutrients,assisting with proper brain function, these

are just a few examples of many, and whenit comes to bodybuilding and water intakes specifically, there’s also a direct connectionthere as well. studies have shown that being even slightly dehydrated decreases strengthand physical performance. water also seems to have a direct effect on mood and concentrationsso that might carried over to your training sessions as well. it helps to keep jointslubricated which could assists with injury prevention and on top of that staying properlyhydrated will also caused you to retained less so you’ll have less subcutaneous waterretention and that will reduce bloating a bit and give you a slightly more define appearancesassuming your body fat levels are low enough. so then the next question is how much watershould you actually drink? the issue with

giving a set guideline to everyone is thatit really highly depends on the individual. overall bodyweight is one thing but it’salso going to be hugely dependant on how you sweat throughout the day and that’s goingto be influenced by a lot of thing like you training schedule, how often you workout,what type of training you’re doing and how intense it is, how much you move around throughoutthe day in general, the type of climate that you live in, all of these things play a bigrole in affecting your levels of hydration. somebody who lives in a hot climate and trainssix days per week including weight training and cardio, that person is likely going torequire a lot more water to stay hydrated than somebody who trains three days per weekand works a desk job in place with a cooler

climate even if those people are at the samebodyweight. so you will hear a lot of different recommendations, there’s this standard eightglasses of water a day, another common one that i’ve used in the past was about halfan ounce per pound of body weight. some people will just say that they drink one gallon even,which about 3.8 liters. and then you’ll hear all kinds of other different recommendationsin between there. these recommendations generally will put the average person somewhere aroundthe right level but my advice would more so be to just adjust your water intake to yourown needs and a good way of doing that is just by looking at your urine basically. soas long as you’re making an effort to consistently drink water throughout the day, you’re notthirsty and your urine is reasonably clear

and odorless then those are really the mostimportant things to pay attention to when it comes down to it. and if that takes 2.5liters or 4 liters or 6 liters for you to get to that point then that’s fine becauseit going to largely depends on the person and will vary from day to day as well dependingon how active you are. so i’d suggest starting off your day by getting in a good half literto a liter reasonably soon after waking up just to get off on the right foot and thenfrom there just take a water bottle with you throughout the day because that will be agood reminder so don’t forget and also gives you an easy visual just so you can see howmuch you drank at any point. also keep in mind that all liquids except for alcohol docount towards your daily total, whether it’s

pure water, juice or coffee. coffee isn’tnearly as powerful a diuretic as most people think and it does hydrate your body, and thenon top of that you’ll actually get in a decent amount of water just through your foodintake as well. i think it’s about 20% of people’s water intake actually comes fromfood. one word of caution that i would give though, is that it’s generally not a goodidea to be consuming large amounts of calorie containing liquids as a way of meeting yourdaily water needs, even if those drinks seems to be healthy. so things like juices, sugarysmoothies, sports drinks, these are all pretty high in calories and it can add up reallyquickly if you’re not careful. so control the amount of those is fine as long as youtake the calories into account but the majority

of your water intake should be in the formof plain water or flavored drinks that are zero calories. but in any case bottom lineon bodybuilding and water intake, don’t stress out about it too much, you don’teven necessarily need to specifically track exactly how much you drank, just make surethat you have access to water throughout most of the day, make sure that you’re makingconsistent effort to drink and stay hydrated and make sure that your urine is reasonablyclear and odorless at most point and beyond those things i really wouldn’t worry toomuch about it. so thanks for watching, guys. if you find this advice helpful and you wantto get every single tool you need to gain muscle and lose fat as effectively as possiblein terms of training, nutrition, supplementation

and everything else then you can downloadmy body transformation blueprint by clicking

bodybuilding diet last week before competition,here or by going to www.bodytransformationtruth.comusing the link in the description box. make sure to follow me on social media here ifyou aren’t already. the official website is www.seannal.com and feel free to like,share, comment and subscribe to stay up to date on future videos. talk to you guys againsoon.