For body builders, you’ll need much more. Soda, coffee, and tea don’t count either. The caffeine can increase fluid loss, so you’re not getting the hydration you need.
Body builders need at least a half gallon to a gallon per day depending on the intensity of your workouts.
Water flushes out toxins and other metabolic waste products from the body.
Water is especially important when following a “high protein” diet, as it helps remove excess nitrogen, urea (a toxic substance), and ketones. If you’re eating big to gain weight, then you need even more water to help your kidneys do their work.
Without enough water, the kidneys can’t function properly. When this happens, some of the load is transferred to the liver. The liver metabolizes stored fat for energy. If the liver is doing some of the kidneys’ work, it burns less fat. In addition, water can actually reduce feelings of hunger.
Contrary to popular belief, drinking water can actually help you shed excess water weight.