Exploring Wrestling Weight Cutting History: The Good, The Bad, and The Ugly.
I love wrestling but I don’t like cutting weight…
After wrestling for 13 years I can pretty easily give examples of old-school cutting weight. The list below shows why a lot of those practices are ineffective, harmful, dangerous, and/or illegal for high school and college athletes. There are some helpful practices as well and we cover those too.
Wrestling Weight Cutting Weighting Strategies Ranked
1. Helpful: It works when done correctly
Calorie Restriction: a small reduction in calories can effectively lead to fat loss, while not hurting performance.
Carbohydrate Cutting: While carbs retain water, careful reduction can aid in weight cutting when done correctly.
2. Ineffective: The weird and generally unhelpful things wrestlers do to lose weight
Spitting in a Cup: A time-consuming method that results in minimal weight loss.
Wearing a Full Sweat Suit in Non-Exercise Settings: Wearing sweat suits in non-active environments like classrooms offers minimal benefit and much distraction.
Taking Salt Pills: Ineffective for weight loss on its own, espically when taken before weigh-ins.
3. Harmful: Immediate Detrimental Effects on performance and possibly health if continued
+24 Hour Water Restriction: Leads to immediate performance drop and strains the body, particularly the heart and kidneys.
Severe Caloric Restriction: Can cause terrible wrestling performance, poor mood, and the development of eating disorders.
4. Dangerous: Immediate and/or Long-Term Health Risks
Purging: Harmful for health and ineffective for fat loss, and can lead to the development of eating disorders.
Using Diuretics: Risks extreme dehydration, electrolyte imbalance, and kidney damage.
Laxatives: Misuse results in minimal weight loss and leads to gastrointestinal issues, dehydration, and electrolyte imbalances.
5. Banned for high school and college athletes. Read more about why.
Rubber/Plastic Suits: Their use has an immediate risk of heat stroke.
Sauna Use for Weight Loss: Excessive use for rapid water weight loss can be detrimental, and risks extreme dehydration, electrolyte imbalance, and reduced wrestling performance.
Sauna use with plastics: Very dangerous and has an immediate risk of heat stroke.
The Weigh-in Survival Guide was created to help.
Making weight is complicated. For wrestlers, coaches, and parents looking to navigate this aspect of the sport responsibly, I highly recommend exploring our comprehensive Weigh-In Survival Guide.
This video library offers a wealth of practical advice, scientific strategies, and nutritional tips to help you manage weight effectively while maintaining peak performance and health all designed by a sports dietitian who personally grappled with the challenges of cutting weigh during his 13-year wrestling career.
Ineffective Weight Cutting Practices
Spitting in a Cup
The practice of spitting in a cup as a means to reduce body weight is a method often observed among wrestlers. This approach involves the athlete spitting repeatedly into a cup to expel small amounts of bodily fluid in the hopes of shedding weight. While the actual reduction in weight from this method is minimal, it can still lead to dehydration, especially if done excessively. Consequently, the effectiveness of spitting in a cup for weight management is more psychological than physiological, offering a false sense of control over one’s weight without providing any significant weight change.
Bottom line: Spitting into a cup to lose weight is like trying to empty a swimming pool with a teaspoon. It's just going to leave you parched and probably pretty grossed out.
Wearing a Full Sweat Suit in Non-Exercise Settings
Wearing a full sweat suit in non-exercise settings, such as classrooms, is another method employed by some wrestlers. The logic behind this practice is to induce sweating through increased body temperature, leading to weight loss through fluid loss. The use of sweat suits in non-exercise environments is generally ineffective and distracts from academic achievement.
Bottom line: It won’t help much and you will be miserable for very little gain.
Taking Salt Pills
Some wrestlers consume salt pills under the misconception that they will aid in weight loss. Salt, plays a role in hydration and promotes water retention. Consuming salt pills doesn't contribute to effective weight management for wrestling.
Bottom line: Salt makes you hold onto weight. Don’t eat it before weigh-ins.
Harmful Practices Weight Cutting Practices
+24 Hour Water Restriction
Long-term water restriction, a method sometimes employed by wrestlers to meet weight class requirements, is a perilous strategy that can have far-reaching health implications. Water is vital for maintaining bodily functions, and its restriction can lead to dehydration, which affects both physical performance and overall health.
Athletes who do not consume enough water may experience a substantial decline in their athletic abilities, as dehydration affects endurance, strength, and concentration. More critically, prolonged water restriction puts excessive strain on the heart and kidneys. The heart must work harder to pump the thickened, dehydrated blood, increasing the risk of cardiovascular problems. The kidneys, tasked with filtering waste, also suffer under dehydration, potentially leading to kidney stones or, in severe cases, kidney failure.
Bottom line: Cutting water for over a day is like trying to run a car without oil. It can run but you might hurt the engine.
Severe Caloric Restriction
Severe caloric restriction, another weight management strategy, is equally detrimental. While reducing calorie intake can lead to weight loss, an extreme reduction is harmful, particularly for wrestlers whose energy demands are high. Insufficient calorie intake can result in diminished performance, as the body lacks the necessary fuel for intense physical activities like wrestling. Beyond physical performance, severe calorie restriction can adversely affect mental health and mood, increasing irritability and decreasing cognitive function.
In the long-term, such practices can lead to the development of eating disorders, which pose serious mental and physical health risks. Nutrition experts and dietitians advocate for a balanced diet that provides adequate energy for the rigors of training and facilitates recovery, ensuring athletes can perform at their best while maintaining their health.
Bottom line: Have you ever been able to pay attention in class after not eating anything all day? I haven’t.
Dangerous Practices Weight Cutting Practices
Purging
Purging, a practice that involves self-induced vomiting or using other methods to expel food from the body, is an alarmingly harmful approach associated with weight management in sports like wrestling. It can trigger a host of severe health problems, including but not limited to electrolyte imbalances, gastrointestinal damage, and severe dehydration. More alarmingly, it can pave the way for the development of eating disorders, which have long-term psychological and physical repercussions. From a performance standpoint, purging offers no real benefits to wrestlers or athletes in general. It weakens the body, impairs muscle function, and can significantly deteriorate an athlete's overall health and performance capabilities. If find yourself struggling with purging or other disordered eating this website can help.
Bottom line: Don't go down that road and if you already have try to get help.
Using Diuretics
The misuse of diuretics for quick weight reduction is another dangerous practice prevalent in weight-class-based sports. Diuretics, substances that promote the production of urine, are used by some athletes to lose water weight rapidly. However, this practice poses severe health risks, as it can lead to critical dehydration and disrupt the delicate balance of electrolytes in the body, which are crucial for muscle function and overall health. In extreme cases, the use of diuretics can cause kidney damage, a serious medical condition that can have long-lasting effects. (trust me you really, really don’t want kidney damage).
Bottom line: When using diuretics you are forcing your kidneys to remove water from your body with no way to stop until your body breaks down the diuretic.
Misuse of Laxatives
The misuse of laxatives for weight loss in sports is a highly risky and detrimental practice. Laxatives, which are intended to treat constipation, work by stimulating bowel movements or softening the stool. However, when used inappropriately with the intention of losing weight, they can lead to serious health complications. The body may suffer from severe dehydration as laxatives cause fluid loss through increased bowel movements. This dehydration can adversely affect athletic performance, reducing stamina and strength, which are crucial for athletes.
Moreover, the frequent use of laxatives disrupts the body's natural electrolyte balance. Electrolytes like sodium, potassium, and chloride are vital for muscle function and overall bodily operations. Imbalances can lead to muscle weakness, cramping, and in severe cases, can cause heart problems. Chronic use of laxatives also inflicts significant damage on the gastrointestinal system. It can lead to chronic constipation, dependence on laxatives for bowel movements, and may even damage the colon and digestive organs. This practice not only undermines an athlete's performance but also poses long-term health risks to their digestive system, making it a counterproductive and harmful approach to weight management in sports.
Bottom line: Minimal weight loss, causes very embarrassing accidents, and can cause chronic constipation.
Banned Weight Cutting Practices
Sauna Use
Sauna use, particularly within the context of sports like wrestling, has long been a topic of debate. Traditionally, athletes have utilized saunas as a means to rapidly lose water weight. The process involves sitting in the high heat of a sauna to induce profuse sweating, thereby reducing body water weight temporarily.
Beyond the temporary effects, sauna use for weight cutting raises significant health concerns. It can lead to severe dehydration, electrolyte imbalances, and in extreme cases, heat-related illnesses such as heat stroke. The risks associated with sauna use for weight loss have led to its restriction or banning in many athletic organizations, particularly in high school and college wrestling, to safeguard athlete health and promote fair competition practices. Therefore, while saunas might offer relaxation and recovery benefits under controlled conditions, their use as a weight-cutting tool is fraught with risks and is increasingly discouraged in the athletic community.
Bottom line: The risks like severe dehydration and heat stroke outweigh the benefits.
Rubber/Plastic Suits
The use of rubber or plastic suits in wrestling, particularly when used in conjunction with sauna sessions, has been a subject of significant concern, leading to their ban in high school and college wrestling. These suits, designed to increase body temperature and promote excessive sweating, are often used in an attempt to expedite weight loss. However, this practice carries significant health risks, mainly overheating and heat stroke, because it significantly slows down the body's natural cooling processes compared to other methods like wearing a hoodie and sweatpants.
The dangers of these suits were tragically highlighted by the deaths of three college wrestlers, whose passing was directly linked to the use of such extreme weight-cutting methods. These incidents served as a stark reminder of the potential consequences of unsafe weight management practices, prompting regulatory bodies to prohibit the use of rubber or plastic suits in an effort to protect the health and safety of student-athletes and to uphold the integrity of the sport.
Bottom line: History paints a very clear picture of why this is a bad idea.
Summary
In conclusion, while the pursuit of optimal performance in wrestling is commendable, it is crucial to prioritize the health and safety of wrestlers. Many old-school weight cutting practices are either ineffective or harmful. Wrestlers, coaches, and trainers should focus on sustainable, healthy weight management strategies that enhance performance without compromising the athlete's well-being. These include balanced nutrition, proper hydration, and a structured training regimen that aligns with the individual's physical capabilities and goals. By promoting responsible and scientifically-backed weight management practices, the wrestling community can ensure the safety and success of its athletes.
The Weigh-in Survival Guide was created to help.
Making weight is complicated. For wrestlers, coaches, and parents looking to navigate this aspect of the sport responsibly, I highly recommend exploring our comprehensive Weigh-In Survival Guide. This guide offers a wealth of practical advice, scientific strategies, and nutritional tips to help you manage weight effectively while maintaining peak performance and health.
Whether you're a seasoned wrestler or new to the sport, the Weigh-In Survival Guide is an indispensable resource that can help you achieve your goals safely and sustainably. Check it out now to transform your approach to weight management in wrestling and ensure your success on and off the mat.
FAQs
Q: Can I eat whatever I want after weigh-ins?
A: While it may be tempting to indulge in your favorite foods after weigh-ins, it's important to be mindful of your choices. Eating too much or indulging in certain foods can lead to an upset stomach and reduced performance. Focus on easily absorbed foods that do not upset your stomach.
Q: How much water should I drink while cutting weight?
A: It's important to stay hydrated during the weight-cutting period. Especially at the start of the week focus on carrying a water bottle with you and refilling it many times during the day. You should also consider if you are eating or drinking enough electrolytes.
Q: Should I use diuretics to help cut weight?
A: No, wrestlers should avoid using diuretics to cut weight. These medications can lead to severe dehydration and other health complications. Instead, opt for safer weight-cutting strategies.
Q: Can I cut weight for every competition?
A: This entirely depends on the age of the athlete. If you are not in high school yet I highly advise avoiding cutting weight regularly. If you have to maybe cut weight just for state or a national tournament.
Cutting weight too frequently can lead to health problems, decreased performance, a negative relationship with food, and a loss of enjoyment for the sport.
Q: What should I do if I feel like I am not making progress in my weight-cutting efforts?
A: If you are not making progress in your weight-cutting efforts, it's important to re-evaluate your plan and consider consulting with a sports dietitian. They can help you identify potential obstacles to weight loss and develop a plan that better suits your needs and goals.
Q: Is it safe to cut weight without the professional guidance of a dietitian?
A: I cut weight in high school without the guidance of a sports dietitian but if I had consulted with a dietitian it would have saved me a lot of avoidable pain and difficulty from cutting weight. The more extreme the weight cut the more likely it will be dangerous and lead to adverse health effects. Talking to a sports dietitian before starting a weight cut is a way to help prevent any dangerous situations from occurring.
Q: Can I still gain muscle while cutting weight?
A: It is possible to gain muscle while cutting weight, but it depends on several factors such as your current body composition, calorie intake, and training program. Working with a dietitian can help you develop a plan that supports both weight loss and muscle gain. It won’t be easy so be prepared to work hard and be disciplined.
Q: What are the signs that I am cutting weight too quickly or unsafely?
A: Signs that you may be cutting weight in an unsafe way include feeling dizzy, feeling lightheaded, or experiencing nausea or vomiting. If you experience any of these symptoms, stop cutting weight immediately and consult with a dietitian, or healthcare professional.
Keywords: cutting weight, wrestlers, weight loss, weight cutting plan, safe weight cutting, adverse health effects, performance, systematic method, calorie intake, exercise, dehydration, saunas, plastic suits, training program, nutrient-dense foods, muscle gain, gradual weight loss, weight class, health complications, registered dietitian.
