Making Weight in Wrestling and Weightlifting: Safe Weight Control
The risks of the controversial "drying out" method for weight-class athletes, safe alternatives, and nutrition for peak performance in the competition period.
Weight Management in Weight-Class Sports
In sports such as wrestling, weightlifting, boxing, judo and taekwondo, athletes compete in specific weight classes.
Why Is "Drying Out" Dangerous?
The rapid fluid-loss method comes with well-documented serious risks:
- Kidney damage: Reduced blood flow to the kidneys
- Cardiac risk: A drop in plasma volume
- Cognitive impairment: Dehydration affects decision-making
- Stalled growth: Protein catabolism in young athletes
Safe Weight Management
Golden rule: Don't lose more than 2–3 kg in the month before a competition.
The last 24 hours before weigh-in:
- Cut back on foods containing fiber and lactose (~0.5–1 kg)
- Temporarily reduce sodium intake
Recovery After Weigh-In
If there are 2–4 hours between the weigh-in and the competition:
- Fluids: 8–10% of body weight, in ml/hour
- Carbohydrates: 1–1.5 g/kg
- Sodium: A sports drink or a salty snack
This article is general information. Talk to a paediatrician or dietitian before deciding on a nutrition plan or supplements for your child.