well, I used aldactone for my depletion and started it on Wed. I will start it on Tues. or maybe even monday for my next show because it had just started to kick in on Fri. night and was I was still pulling water out even at the night show. Even the judges told me I was holding a little to much water. I think I may even go with lasix for my next show....not sure yet. As far as sodium and potassium go, I cut out sodium on Tues. and I didn't take potassium because of the aldactone (it's potasium sparing). Since you don't have any diuretics I would cut start lowering sodium no Mon. and have it completely out by wed. and start taking in potasium on Wed. increasing the dosages every day untill the show. I'm not sure if you'd want to take my advice on this (that's what one of my friends did and it worked great) because I have never used that method.