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Weight Cutting in MMA: The Risks and Benefits of Extreme Dehydration

An MMA fighter isn’t your average athlete. What they do to their body in the days before a fight? It’s wild. Especially weight cutting — the process of quickly losing weight to fight in a lower weight class — is a notorious part of the sport. It may sound like a smart tactic, but what’s really behind it?

Most fans only see the number on the scale, not the process. In the lead-up to a fight, some fighters literally dry themselves out. They sweat out liters in saunas, wrap themselves in plastic, or take diuretics to flush out water. Often at the expense of their health. And yet it’s still part of the game — as normal as training or watching a match at hommerson casino.

Why Do Fighters Cut Weight?

Simple: to gain an advantage. A fighter who normally weighs 80 kg but cuts down to 70 kg to compete in that division can rehydrate after the weigh-in. On fight day, they might step into the cage physically stronger than an opponent who didn’t cut as much.

In theory, it's smart. Heavier body, more strength, longer reach. But it’s also a mental game. Whoever manages their cut better can enter the cage with more confidence. It shows discipline. And sometimes, that can decide the fight.

Still, it's not black and white. Cutting weight is no guarantee of winning. And it’s certainly not risk-free. This isn’t about losing fat — it’s about losing water. Extreme dehydration can do serious damage, physically and mentally.

The Risks of Extreme Dehydration

Losing a few kilos through sweat might sound harmless. But in reality, fighters push their bodies to the brink. Losing 5–10% of body weight in just a few days isn’t unusual. And that’s problematic.

The most common risks of weight cutting:

- Dehydration: Obvious. Less water = less efficient cell function.

- Electrolyte imbalance: Sweating causes loss of salts like sodium and potassium. This can lead to muscle cramps, heart rhythm issues, or worse.

- Reduced brain protection: The brain "floats" in fluid. Dehydration reduces this cushion, making concussions more severe.

- Decreased focus and reaction time: Crucial in a sport where split seconds matter.

This isn’t scare-mongering. Every year, stories emerge of fighters fainting at weigh-ins, suffering kidney failure, or even dying. Extreme cases, yes — but no longer rare exceptions.

What Does a Weight Cut Look Like?

Most weight cuts follow a set routine. It’s all about manipulating fluids, salts, and carbohydrates. In the week leading up to the fight, the body becomes a sort of chemistry experiment.

A typical strategy:

- Water loading: Drinking extreme amounts (up to 8 liters/day) for a few days.

- Salt restriction: Reducing salt intake to accelerate water loss.

- Lowering carbs: Glycogen holds water. Fewer carbs = less retained water.

- Sweat phase: Sauna, hot baths, plastic suits — all to sweat out the final kilos.

The goal? Be exactly on weight at the weigh-in. Then comes rehydration. Fighters try to refill with fluids, salts, and food in a short time. But the body, especially the nervous system, doesn't recover instantly.

Why Does It Still Happen?

Good question. If it’s so unhealthy, why not just stop? Simple: as long as there’s an edge to gain, people will do it. Coaches and fighters are always looking for advantages — and cutting is still part of that playbook.

There’s also an unspoken rule in the sport: everyone’s doing it. If you don’t cut, you’ll fight someone who’s way heavier on fight day. That’s an unfair matchup.

There have been attempts to address it — like mandatory hydration tests (e.g., in ONE Championship) or multiple weigh-ins. But no global standard exists. Until then, it’s a race to the bottom.

Practical Tips for Safer Weight Cuts

If you’re going to cut weight, do it smart. Experienced dietitians and sports doctors can help reduce the risks. Remember: the faster the cut, the more dangerous it is.

What to keep in mind:

- Start early: More weeks = less pressure.

- Keep eating: Focus on proteins and fats to maintain muscle.

- Hydrate properly: Not just water, but electrolytes too.

- Avoid diuretics: Especially without medical supervision.

- Monitor your urine: Dark color = dehydration.

Most important of all: listen to your body. Dizzy? Headaches? Heart palpitations? You've gone too far.

Weight cutting remains a tricky topic in MMA. It can bring advantages, but the risks are high. Both physically and mentally, you push yourself to the edge. And sometimes, it’s worth asking: is it really worth it?

Until stricter regulations are introduced, it’s up to the fighter to find the line between smart and reckless. And who knows — maybe one day, performance inside the cage will count more than what’s on the scale.

• Posted by pradmin
• June 10, 2025