Category: Weight cutting

In weight-class sports, some athletes attempt to lose up to 10% of their body weight through water manipulation, a practice with significant health and performance implications. This guide addresses the critical question: how long before weigh-ins should I stop drinking water?

Approximately 70% of combat sports athletes engage in rapid weight loss before a weigh-in. Knowing what to eat day before fight weighs in is a critical component of this process, ensuring you meet your weight goal while minimizing performance-draining muscle and glycogen loss. The final 24 hours are a delicate balance of careful hydration, controlled carbohydrate intake, and avoiding foods that can cause gastrointestinal distress.

According to research published by the Combat Sports Commission, over a third of MMA fighters enter competition in a state of significant dehydration after a weight cut, which can impact performance and health. A fighter's diet during this crucial period is carefully manipulated, shifting from balanced, nutrient-dense foods to strategic carbohydrate, sodium, and water restriction. The specific foods MMA fighters eat when cutting weight are chosen to minimize water retention and deplete glycogen stores, followed by a rapid rehydration and refueling protocol after the weigh-in.