Hydration and making weight

The connection between hydration and performance is very clear. We know that athletes who are properly hydrated perform better. YET often time wrestlers refuse to admit this applies to them. Too often there are wrestlers cutting weight by decreasing their intake and increasing the amount they put out. Put plainly…CUTTING WATER WEIGHT IS NOT THE ONLY WAY TO MAKE WEIGHT.

Of course, manipulating water weight is the most well-known method for weight cutting across many sports and so it also is the most used method. There are many different variations this might take and it's important to know not all are created equal.

It will be very hard to use water weight to your advantage as an athlete without first understanding basic hydration. Consuming adequate fluids is the basis of proper hydration, not counting fluids such as coffee, tea, energy drinks, sodas, a good standard goal for every athlete to meet is one half of their body weight in ounces. For example, a 150lb athlete should aim to consume 75 ounces of fluids/day before they account for the sweat loss during exercise. In the case of exercise replenishing 150% of fluids lost is the ideal way to maintain hydration. This may mean weighing before and after exercise sessions to measure sweat loss and consuming the appropriate amounts of fluid. In genral a standard 16-24 ounces of fluid should be added to the daily goals for each pound lost during exercise. Incorporating electrolyte replenishing foods and beverages is also optimal in cases of sweat loss. The electrolytes of sodium, calcium, chloride, magnesium and potassium are all lost in sweat and are important to maintain, and can be replenished through sports beverages containing these, as well as through the diet.

Manipulating water weight, if it has to be a part of your weight making process, should be kept to the final hours of the weight cut. By keeping water weight manipulation to the last 24 hours, you can have more properly supported training leading up to competition. There are a few ways that are commonly used to manipulated water weight from active sweating (additional exercise or 'work' induced sweating) to passive sweating (sauna, hot baths, etc.) to the use of super hydration and just plain old fluid restriction. Most of the time these methods are paired together in some combination and used to meet the end goal of getting on the scale on weight. The specific use of weight manipulation through these methods is something best done with extreme care and more importantly some professional help. The potential dangers of these methods are not to be understated, but when applied safely and correctly they can be viewed as a tool in the weight making process.

The considerations that go into choosing and applying the correct approach to water manipulation is a very individual process with some key considerations. Specifically, some of the things that need to be considered include the time allowed to recover to proper hydration status, amount of water weight to be lost and its safety, potential for electrolyte imbalances, comfort of the athlete and overall safety and health concerns of the athlete. Each situation is different, and each athlete responds in a different manner, so it is important to carry a well-planned decision-making process when considering using any water manipulation.

Final thoughts to carry away from the topic of water manipulation is to above all else, be cautious and always consider health and safety first. If you cannot safely make the weight, you should not make the weight at all, no weigh in is worth risking long term health. Understanding that dehydrating past 2% body weight loss puts an athlete at both a higher risk for injury as well as a performance detriment. Each athlete is different, and no two situations are exactly the same. Understanding how the different techniques effect the athlete and how to safely and effectively apply these techniques can be a large step in improving performance following a weigh in. As always, seek out professional help, stay safe, stay healthy and focus on maximizing performance.