Water Shed Moment

Check with your doctor before following a sodium-depletion regimen.

• Choose a target date for looking your most shredded. This can be the date of a physique contest, photo shoot or wedding.

• Starting about two weeks before this date, keep sodium content on the moderate to high side. Consume at least 2,500 milligrams of sodium a day for the next week, allowing your body to adjust.

• Reduce sodium five days before this event. Take in only about 1,500 milligrams of sodium for the next two days. Be conscious that many condiments and salad dressings are high in sodium. Drink at least a gallon of water each day.

• Eliminate sodium three days before your target day. Prepare your own food and avoid processed foods, which may have more sodium than labels indicate. Drink at least a gallon of water, emphasizing spring water for its lower sodium content.

• Emphasize diuretic foods and supplements at this point. Diuretic foods include asparagus, cranberries, lemons, oats, ginger and Brussels sprouts. Diuretic supplements include caffeine, dandelion root and horsetail. You can seek out a multi-ingredient supplement designed for this purpose, often included as part of a fat-loss supplement.

• Cut water intake the day before your target. Continue on your no-salt regimen, but reduce water to no more than a half gallon a day. Only sip water or take in ice chips during the latter part of the day.

• On your target day. Admire your physique, and only take in sips of water.

• After your target day. Reintroduce sodium gradually, only increasing by about 500 milligrams per day. You will naturally increase fluid retention by adding more salt, and this can be uncomfortable if you do it too quickly. Also take in more water, but keep it to about a gallon for the first few days as your body reaccommodates to normal hydration and electrolyte intake.