With that in mind, we can say that most competitors should not begin their water cut at more than about 3% over the top of their weight class. That means that for a 2-hour weigh-in, most competitors should not look to cut more than 3% of their body weight. We're going to work backwards by planning how much weight to lose, which is determined by how much we can gain back.Īn average person can regain about 2% of their body weight in lost water in 2 hours, and most people can lift at around 1% dehydration without affecting their performance. Being dehydrated is stressful, bad for your health, and bad for your performance. The most important part of a water cut / weight manipulation is the very last part - recomposition after the weigh in.
WATER LOADING HOW TO
Just want to be told how to do it? Pick up a water-cut template here. That said, deliberately dehydrating yourself for sport is neither particularly smart nor safe, and you should consider seeking medical advice before doing so. I will not address the more aggressive weight cutting strategies employed for 24-hour weigh ins here, as I think they're disproportionately more dangerous than those discussed here. This is a proven method which I've used dozens of times, both on myself, and athletes that I've coached. There are lots of smart ways to cut weight, and I'm going to lay out my preferred method, layer by layer, here.
Recently, I have seen a lot of competitors, even smart and experienced competitors, make their lives unnecessarily harder and throw kilos away on the platform by cutting weight for a meet poorly.
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