Get-Fit Guy

All about weight cutting

Episode Summary

Kevin discusses the healthy ways to cut weight as well as some of the potential dangers.

Episode Notes

Kevin discusses the healthy ways to cut weight as well as some of the potential dangers.

Episode Transcription

This is Kevin Don, the Get-Fit Guy.

This past week, I received an email from a listener whose son is a wrestler who just qualified for the Greco-Roman Nationals. She was asking me about more healthy ways to cut weight. So, First of all, I want to say: Congratulations to your son! That is an amazing sporting achievement to qualify for Nationals and I wish them every success!

So, what is weight cutting? Well, it’s a practice used predominantly in combat sports like boxing, mixed martial arts (MMA), wrestling, and judo. It involves athletes losing weight rapidly before a competition to qualify for a lower weight class, theoretically giving them a size and strength advantage over lighter opponents. This practice is controversial and does carry significant health risks, yet it remains prevalent due to the perceived competitive benefits.

I have a personal story I can tell you about weight cutting and then reasons why we would consider this in sports. In 2012, I was fortunate enough to win the Hong Kong Full Contact Karate Tournament. Fortunately because I was exhausted. The reason being rapid weight loss. I showed up at the tournament weighing 89.5kg, expecting to compete in the under 90kg weight class. However, in one of those corrupt situations we sometimes find, the organisers had decided that morning to move the weight classes by 5kg. So, I would now be in an open heavyweight class, with fighters over 120kg. So, because I didn’t want a beatdown, I found out what time my first fight would be (it was same day weigh-in some sports like boxing. The weigh-in is the day before), and then I went to the local gym and went in the sauna. In fact, I skipped in the sauna…wearing a hoodie! I successfully lost the required amount of water weight, weighed in and then tried to drink out all back on. It was a disaster and I was very lucky to be able to compete, in spite of the massive dehydration. 10 out of 10 do not recommend. 

So why do fighters do this to themselves?

  1. Competitive Advantage: The primary reason athletes cut weight is to compete in a lower weight class where they believe they will have a physical advantage over their opponents. By cutting weight, an athlete can potentially be heavier and stronger than their opponents once they rehydrate and regain weight after the weigh-in. I weigh about 94-95kg and if I want to compete in judo this coming year (I will be entering the British University League), I will need to be under 90kg. If I can cut weight to 89 and rehydrate, because the weight class is 80-89kg, I might outweigh an opponent by 14kg, or about 30lbs. It makes a big difference.
  2. Weight Class Regulations: Combat sports are divided into weight classes to ensure fair competition. Athletes might cut weight to meet the requirements of a specific class where they feel they are most competitive. This is especially important when an athlete is naturally at the upper limit of one weight class and can feasibly drop down to a lower one. My dad was a powerlifter and he moved up to a weight class where there were less gifted athletes. It’s sporting manipulation.
  3. Tactical Reasons: Some athletes believe that cutting weight and then rehydrating gives them a psychological edge. If they successfully make weight and rehydrate effectively, they may feel more confident going into the fight, knowing they have a size and strength advantage.

Methods of Weight Cutting

  1. Dehydration: One of the most common methods is dehydration. Athletes reduce their water intake and use saunas, hot baths, and exercise to sweat out water weight. Some may also use diuretics to increase urine output.
  2. Dietary Restrictions: Athletes might significantly reduce their caloric intake and avoid certain foods, focusing on low-carb, low-fat diets to minimize water retention and body mass.
  3. Manipulation of Glycogen Stores: By reducing carbohydrate intake, athletes can deplete glycogen stores in the muscles, which also leads to a loss of water, as glycogen binds to water in the body.
  4. Laxatives and Diuretics: Although risky and often banned, some athletes resort to using laxatives and diuretics to lose weight quickly by increasing bowel movements and urine output.

Dangers of Rapid Weight Cutting

  1. Dehydration and Electrolyte Imbalance: Severe dehydration can lead to a dangerous imbalance of electrolytes like sodium, potassium, and calcium. This imbalance can cause cramping, heart palpitations, and in extreme cases, cardiac arrest. Dehydration also reduces plasma volume, impairing cardiovascular function and thermoregulation.
  2. Kidney Damage: The kidneys are particularly vulnerable during rapid weight cutting. Prolonged dehydration can lead to acute kidney injury or long-term kidney damage due to the stress placed on these organs.
  3. Heat Illness: Athletes cutting weight in hot environments or using saunas are at risk of heat-related illnesses, including heat exhaustion and heat stroke, both of which can be fatal if not treated promptly.
  4. Cognitive Impairment: Dehydration and rapid weight loss can impair cognitive function, affecting concentration, reaction time, and decision-making abilities, which are crucial in combat sports.
  5. Muscle Loss: Rapid weight loss often results in muscle catabolism, reducing strength and endurance. This can negate the perceived advantage of competing in a lower weight class, as the athlete may not perform optimally.
  6. Mental Health Issues: The stress and physical strain of weight cutting can contribute to mental health problems, including anxiety, depression, and eating disorders. The pressure to maintain a certain weight can also lead to unhealthy relationships with food and body image.
  7. Rebound Weight Gain: After weigh-ins, athletes often rehydrate and consume large amounts of food to regain lost weight. This rapid fluctuation can cause gastrointestinal issues and may not fully restore optimal physical condition before competition.

Several high-profile incidents have highlighted the dangers of weight cutting. Most famously, in 2013, MMA fighter Leandro Souza died from a stroke caused by extreme dehydration while attempting to make weight for a fight. Similar incidents have occurred in wrestling, with athletes experiencing severe health complications from rapid weight loss practices.

To mitigate the dangers associated with weight cutting, several recommendations have been proposed:

  1. Gradual Weight Loss: Athletes should aim to lose weight gradually over time through a combination of diet and exercise, avoiding the need for extreme measures close to competition.
  2. Hydration Monitoring: Regular monitoring of hydration status can help prevent severe dehydration. This can be done through urine specific gravity tests or bioelectrical impedance analysis.
  3. Education and Support: Coaches, trainers, and medical staff should be educated on the risks of rapid weight cutting and support athletes in developing safer strategies for weight management.
  4. Rule Changes: Some sports organizations have implemented rules to minimize extreme weight cutting. For instance, the Ultimate Fighting Championship (UFC) has introduced early weigh-ins to allow more time for rehydration and recovery before a fight.
  5. Weight Class Adjustments: Implementing more weight classes or adjusting the weight class limits can reduce the pressure on athletes to cut excessive weight.

Weight cutting is a pervasive practice in combat sports driven by the desire for competitive advantage. However, the health risks associated with rapid weight loss are significant and as noted can include dehydration, electrolyte imbalance, kidney damage, heat illness, cognitive impairment, muscle loss, and mental health issues. To protect athletes, it is crucial to promote safer weight management practices through education of the dangers, monitoring average weights, and I would say regulatory changes. While the competitive edge gained by cutting weight can be substantial, the potential dangers underscore the need for an approach that prioritizes athlete health and safety.

If you have any questions or would like to just say ‘hi’, please email me on getfitguy@quickanddirtytips.com

Get-Fit Guy is a Quick and Dirty Tips podcast. Thanks to the team at Quick and Dirty Tips Morgan Christianson, Holly Hutchings, the director of podcasts Brennan Goetchuss and Davina Tomlin. I’m your host, Kevin Don. If you have a question for me, leave me a voicemail at 510-353-3104 or send me an email at getfitguy@quickanddirtytips.com. For more information about the show, visit quickanddirtytips.com, or check out the shownotes in your podcast app.