How to Cut Weight For Wrestling  

Learn how to cut weight for wrestling and rehydrate for peak performance.

All weight-class sports have one thing in common. It doesn’t matter if it’s wrestling, boxing, MMA, or powerlifting; if you have to weigh in, there will be an element of cutting weight. 

Weight cutting is a tradition as old as wrestling itself—a rite of passage for athletes striving to gain a competitive edge. The idea is to train and compete at a higher body weight than the actual weight class limit. And, if done correctly, it works.

However, the process of cutting weight is far from simple. Yes, it can provide a size advantage on the mat, but if mismanaged, it can cause more problems than it’s worth.

In this article, we’ll explore the strategies and tactics for cutting weight. This is the advice I wish I had during my wrestling days—it would have made my weight cuts far more manageable. With this guide, you’ll have everything you need to cut weight in the most effective way possible. Let’s dig in.

How to Cut Weight For Wrestling

The first step in a weight cut is ensuring your body weight is in a range where you can cut effectively. You can lose up to 2% of your body weight through nutrition manipulation alone, such as reducing carbs, fiber, and food volume. By combining water loading with nutrition adjustments, you can lose up to 3%. For more significant weight loss, adding sweating to the mix can help you shed up to 5%.

Let’s break it down.

The easiest and lowest impact way to cut weight is to manipulate your gut and food content. This part often gets overlooked, but it’s key. A few days before weigh-ins, reduce fiber intake, eat higher-energy but low-weight foods, and consider a liquid diet to minimize gut content. We will go into more detail below.

Next, you can manipulate your water and sodium intake. Water manipulation is the primary way to cut weight. Water constitutes about 60% of the human body, so plenty is available. The process is simple: you drink extra water for a few days to get your body flushing it out faster. Then, the day before weigh-ins, you stop drinking water, but your body keeps getting rid of it at an increased rate.

Finally, if necessary, last-minute dehydration techniques like saunas and hot baths are an option. But the less you rely on them, the better your performance will be.

It’s possible to lose more than 5% of your body weight in the last week, but for weight cuts that big, you want the ability to weigh in at least 24 hours before the event. For our purpose, we will focus on weight cuts of 5% and less. So, if you are heavier than that, the first step is getting within 5%.

Reverse Engineer Weight Loss Timeline

An overlooked aspect of cutting weight is creating a weight loss timeline. It lays out where your weight needs to be throughout the week to ensure you are on schedule.

Let’s start at the finish line and work backward. The exact numbers will differ based on body weight, composition, and experience cutting weight, but this will be in the ballpark.

• 2 hours out: The goal is to be within one pound or right on target of your weight class. This will make the final lead-up as easy as possible.
• The night before: Before going to bed the night before weigh-ins, the goal is to be within 1.5-3 pounds or about 1% above the weight class.  
• 24 hours out: The morning before weighing in, you want to be within 2-5 pounds.
• Five days out: Before starting the weight-cutting process, you must be within 5% of the weight class. For example, if the weight class is 150 pounds, you need to weigh 157.5 lbs or less on Monday.

It helps if you are consistent with the variables we manipulate before the weight cut. If you haven’t already, begin by establishing a baseline calorie, macronutrient, water, and sodium intake. It doesn’t have to be exact, just as close as possible.

Also, start getting both morning and nighttime weights every day. We want to have a good idea of how much weight you commonly lose overnight. It’s important to mention the importance of having a reliable bodyweight scale. You will be relying on it heavily.

5 or 6 Days Out: Sunday or Monday

The weight-cut protocol typically starts on the Sunday or Monday before a Saturday weigh-in. The first day is essentially just a bump in water intake, so you can choose how early you want to start. For the article, let’s assume your “normal” fluid intake is about a gallon daily.

• Water Intake: Increase water 1.5-2x regular intake. It should be 1.5-2 gallons of water.
• Sodium: Normal sodium intake.
• Fiber: Normal
• Calories/Macros: No changes to diet other than increased water intake.

4 Days Out: Tuesday

Although fiber is important to a healthy diet, a short-term low-fiber diet helps manipulate gut content during a weight cut. Certain fiber types can slow food transit times and draw water into the intestines.

By reducing the consumption of fiber-rich foods, undigested plant matter within the gut and water drawn into the intestinal space are reduced. The idea is to ensure that we are not holding onto a bunch of undigested food, which is dead weight, at the time of weigh-ins.

In addition to low fiber, we also want to reduce carbohydrate intake a little because glycogen holds water. Anyone on a low-carb diet knows you typically lose some water weight in the first week. We are going for that water weight reduction from lower carbs. It’s important to point out that we are aiming to do a glycogen depletion, not a calorie depletion. To avoid reducing calories too soon, replace the calories from carbohydrates by adding fats.

• Water Intake: Increase water by 2x regular intake or 2 gallons.
• Sodium: Normal sodium intake.
• Fiber: Switch to a low-fiber diet. Aim for under 10g.
• Calories/Macros: Maintain regular calorie intake, but lower carbs and increase fats. Take carbs down to .5-.75g per pound of body weight. For every 45g of carbs reduced from the normal diet, add 20g of fat. For example, if you weigh 150 pounds, only consume 75-115g of carbs.

3 Days Out: Wednesday

Now is the time to switch to more energy-dense and low-weight foods. This works hand in hand with a low-fiber diet to minimize gut content. Limit lean meats, fruits, and vegetables and replace them with protein shakes, eggs, Greek Yogurt, juice, white bread, peanut butter, almonds, and even some chocolate. This weight-cutting thing doesn’t sound too bad.

It goes without saying, but staying within your normal caloric intake is essential. The goal here is to reduce the actual weight of our food. We want to eat “light” food. Essentially, we want to eat the opposite of what is typically considered healthy.

Lastly, it is okay for weight to be high early in the week. Trust the process.

• Water Intake: Increase water 2-2.25x regular intake or 2-2.25 gallons.
• Sodium: Normal sodium intake.
• Fiber: Low fiber diet. Aim for under 10g
• Calories/Macros: Maintain the same calorie and macronutrient intake as Tuesday (carbs at .5-.75g per pound of body weight).

2 Days Out: Thursday

On Thursday, repeat the same thing you did on Wednesday. The only difference is to reduce fluid intake back to baseline (1 gallon). Also, stop adding any extra salt to your food if you have been.

• Water Intake: Normal intake or about 1 gallon.
• Sodium: Stop adding any extra salt to food.
• Fiber: Low fiber diet. Aim for under 10g
• Calories/Macros: Maintain the same calorie and macronutrient intake as Tuesday and Wednesday (carbs at .5-.75g per pound of body weight).

Day Before Weigh-In: Friday

On Friday, continue with the light, more calorically dense food sources. However, now is the time to lower calorie and fluid intake.

Here is the recommended macronutrient breakdown per pound of body weight.

Protein: 0.8g/lb

Carbs: 0.5g/lb bw

Fat: 0.25g/lb bw

For a 150-lb person, this would be 120g of protein, 75g of carbohydrates, and 40g of fat. Consume all of this early in the day.

Try to get most of your calories from liquid and “light” food sources. Think protein shakes, juice, almonds without salt added, a chocolate candy bar, etc. That said, you only have about a half gallon of fluid intake for the day and all liquid counts, including protein shakes and juice.

You should cut all food and drink about 14 hours before weigh-ins. So, if you weigh in at 7 a.m. on Saturday, you should cut all food and drink at 5 p.m. on Friday. Most of the weight should come off on Friday night. This is the time to suffer a little bit and just be hungry.

Active or Passive Dehydration can be done Friday night based on individual preference or time constraints the following morning. However, there is no benefit in making weight early the night before. If it happens, it happens, but it’s not the goal. The perfect scenario is going to bed about 1% over the night before.

• Water Intake: Decrease water to about ~50% of regular intake (about a 1/2 gallon) and cut 14 hours out.
• Sodium: Eliminate as much salt as possible.  
• Fiber: Under 5g if possible.
• Calories/Macros: Lower overall calories, stick with high-energy/low-weight foods and consume mostly liquid calories. Cut everything out for 14 hours.

*To help get the water moving, you can use a natural diuretic like Dandelion Root, although its effectiveness is hit or miss.

Weigh-in Day: Saturday

Wake up early and with enough time for active or passive dehydration. We want to strip off the last bit of weight at the last minute. It can make it a little stressful, but remember, the less time you spend dehydrated, the better off you will be. Stay calm. It’s all part of the plan.

If you wake up underweight

• Congrats, you made it. Consume small amounts of food and water to stay on weight. That goes for any part of the process in the last 24 hours. If, by chance, you get ahead of schedule, don’t continue cutting as planned. Have some water and a light snack.

• Give yourself a little buffer (1/2 pound or so) if your scale is not calibrated.

If you wake up overweight

• Consume nothing until weigh-ins. Begin active and/or passive dehydration methods depending on preference.

When you wake up and are within a pound, you won’t have to do much to make weight. You can spit up to a pound (I know it sounds gross) using sour candy, a jolly rancher, or even juicy gum. Just spit into a cup on the way to the venue. This is a wrestling classic on the bus ride to a meet.

If you wake up 1-3 pounds over, it’s time to get sweaty. I prefer active sweating. Bundle up, throw on a sauna suit if you have one, and walk on a treadmill or exercise bike at a low intensity. Just get a good sweat going. This strategy works great if you only need to lose a little bit of weight to get within range.

You can use a dry sauna if you need to be a little more aggressive. Saunas can also be done the night before (as can active sweating). Go in 10-15-minute intervals. Dry yourself off in between sessions. The dry sauna works great; however, most people don’t have one available.

The other option to increase sweating is a hot bath. I want to state upfront that this can be dangerous. Always have a friend with you when cutting water. Attempting to do it alone is not only risky but also one of the most irresponsible decisions you can make.

The Hot Bath Protocol

This is the last resort but can be very effective. Only use it if you are still a few pounds over Friday night or Saturday morning. It’s what you see all of the MMA fighters do in the behind-the-scenes videos.

If you have access to a sauna, use that. Hot baths are more uncomfortable but more available. The big caveat is that you need lots of very hot water to keep refilling the tub since once it’s a comfortable temperature, it doesn’t help anymore.

To sweat in the tub:

• Fill the tub with as hot water as possible. It shouldn’t be boiling, but when you step in, it should be noticeably hotter than any temperature you’d normally consider for a bath.
• Slowly immerse as much of your body as possible in the water.
• Close the bathroom door, put towels under the door so no steam can escape, turn on the shower at full heat, and get in the tub.
• Stay in the tub for as long as you can stand (~ 10-12 minutes), then get out, dry off, and wrap yourself in a towel or blanket like a burrito to keep the heat in and continue sweating. This should be done while still in the bathroom. Stay wrapped up as long as you can, or you stop sweating. At this point, get out, check your weight, and see if you need to do another round.
• Lie down and relax for 5-10 minutes out of the bathtub. Once you feel up for it, head back into the water for round two.

The Rehydration Phase

So, you made weight. Now what?

The rehydration phase is the most critical part of the process. Making weight is only half the battle. The goal is to get you as close as possible to your pre-water cut weight by the time you step on the mat. If you are competing at a body weight less than the pre-water cut weight, chances are your performance will be impaired.

As soon as you step off the scale, start taking fluids, electrolytes, and carbohydrates. An ideal solution is about 16-24oz of a 50/50 blend of water and a sports drink like Gatorade with added salt (1/4-1/2 tsp). Consume liquid first before any solid food.

After a few minutes, throw down some easily digestible carbs—bananas, pretzels, tortilla chips, bagels, Pop-Tarts, rice, etc. We are looking for something higher in carbs, low in fat and fiber, and some salt.

Following this, you should be good to eat and drink normally for the rest of the day. Stick to foods that sit well in your stomach. Snacking and small meals work best. Focus on primarily carbs, but you also want a little protein and fat. When in doubt, drink more fluids.

Here are a few snack examples:

• Rice cakes with peanut butter and honey
• Bagels with jelly
• Granola bars
• Turkey, chicken, or ham sandwiches
• Bananas, apples, oranges, grapes, and applesauce
• Greek yogurt
• Bring lots of water and Gatorade (or other sports drinks) to sip on.

Common Weight-Cutting Mistakes To Avoid

Although there is plenty of good information on the internet on how to cut weight correctly, there are some common mistakes I see people make that I want to warn you about. Avoiding these common pitfalls can be the difference between feeling strong and energized or sluggish and depleted when it’s time to compete.

Trying to Cut Over 5% of Bodyweight

As mentioned, it’s possible to cut up to and even exceed 10% of your body weight. UFC fighters do it all the time. However, unlike most wrestling circumstances, they have at least 24 hours to rehydrate. Wrestlers usually only have about two hours. With that little time, you must be conservative with how much weight you cut.

Relying Too Much on Water Cut

Depending solely on sweating through saunas, sweat suits, or water loading and restriction can lead to severe dehydration, negatively impacting performance. While water manipulation is part of cutting weight, it should be done strategically alongside other interventions.

Starving Yourself

Ask any old-timers about cutting weight, and they will immediately talk about not eating or drinking anything for days. While this can obviously work, it’s not optimal. Instead of starving, wrestlers should focus on manipulating food choices while keeping calories as close to normal for as long as possible.

Not Rehydrating Properly

Failing to have a structured rehydration plan after weigh-ins can leave a wrestler feeling sluggish and weak on the mat. Many wrestlers make the mistake of eating as soon as they get off the scale. I get it. It’s hard to hold off on food when you are hungry. However, the goal should be strategically rehydrating to pre-cut weight by replenishing fluids and electrolytes before anything else.

Why You Should or Shouldn’t Cut Weight

There are three options when it comes to selecting a weight class:

1. The weight class you can cut to.
2. The natural weight class you fall into.
3. The weight class you can grow into.

Truly advanced wrestlers are the only competitors who should consider cutting weight. As long as they have a healthy body composition, most wrestlers will compete best at their natural weight class, which is also best for long-term development.

Who Should Cut Weight?

Advanced wrestlers trying to maximize current performance benefit the most from cutting weight. If done correctly, dropping a weight class can maximize relative strength, allowing a wrestler to be as big and strong as possible for their weight class. It’s also a smart move for those who are too small (short) to compete effectively at the next weight class.

Who Shouldn’t Cut Weight?

Beginners, intermediate, and young wrestlers should focus on strength and conditioning rather than weight manipulation. Cutting weight can result in losing absolute strength, making a wrestler weaker and more fatigued. It can also be mentally and physically stressful.

Keep in mind, if you are only over your weight class by 1-2%, a simple 14-16 hour fast before weigh-ins is a safe way to make weight without extreme measures.

FAQs

How do wrestlers cut weight quickly?

Wrestlers cut weight quickly by manipulating food and water intake, increasing sweat output through exercise or saunas, and fasting before weigh-ins. This approach helps shed water weight temporarily but must be done carefully to avoid excessive dehydration.

What is the fastest way to cut weight?

The fastest way to cut weight is through water manipulation. If you must lose weight fast, dehydration techniques like sauna use, sweat suits, hot baths, and reduced fluid intake are the way to go. However, extreme dehydration can be dangerous and should be managed strategically.

What should I eat when cutting weight for wrestling?

When cutting weight, wrestlers should eat lean proteins (chicken, turkey, egg whites, Greek yogurt), low-fiber carbs(white rice, rice cakes, applesauce), and healthy fats (almonds, peanut butter, egg yolks) while avoiding high-sodium and high-fiber foods that cause bloating and water retention.

Author: Kyle Hunt

Hire Kyle as your coach: http://www.kylehuntfitness.com/services/

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Check out the Hunt Fitness Off-Season Wrestling Program if you want a training program to take your wrestling to the next level. It is a complete step-by-step off-season wrestling training workout.