Making Weight, Safely

A responsible approach for weight-category athletes

Combat and weight-category sports mean hitting a number on the scales. Done carelessly, rapid weight cutting is dangerous and hurts performance. This guide covers the sensible principles. It is not a crash-cutting protocol, and it should always sit alongside your coach and qualified support.

Get ahead of it

The safest strategy is to start early and carry less weight to cut. Reduce body fat gradually in the weeks before, so you arrive close to your category without drastic last-minute measures. The less you have to cut acutely, the safer and stronger you will be.

Small, sensible manipulations

Lowering fibre for a day or two temporarily reduces gut contents.
Reducing salt can limit water retention.
Any acute cut should be small, brief and supervised, ideally within a few percent of body weight.

The recovery window is everything

How you refuel after the weigh-in often matters more than the cut itself. To perform, rehydrate and refuel properly:

Rehydrate with an electrolyte drink to replace the sodium, potassium and calcium lost in sweat, around 1.5 litres per kg lost, spaced out.
Refuel glycogen with high-GI, low-fat, low-fibre carbohydrates such as potatoes, rice, pasta and bread, spread across the hours before competition.
Do not overdo it. Too much too fast leaves you sluggish and needing the toilet.

Where to learn more: the British Dietetic Association (BDA) and Sport and Exercise Nutrition register (SENr), your sport’s governing body, and UK Anti-Doping (diuretics are banned). Please involve qualified support before cutting weight.

This leaflet is general nutritional guidance for education only. It is not medical advice, diagnosis or treatment. Rapid weight manipulation carries health risks and must be supervised by qualified professionals. Always speak to your GP or a registered sports dietitian.