In order to qualify to wrestle in a lower weight class, many wrestlers lose weight rapidly over short periods of time throughout the season, according to the California Interscholastic Federation, or CIF. Wrestlers have historically "cut weight" through a variety of methods, including fluid restriction, fasting, running with rubber suits and sweating out water weight in saunas. No matter the method used, cutting weight can have devastating effects on the body, and can even be fatal.
Cutting Weight
Cutting weight can cause dehydration, heat exhaustion, heat stroke, low blood sugar, fainting, electrolyte imbalance, calcium imbalance, a lack of energy and even death. The lack of energy resulting from cutting weight can make it difficult or impossible for wrestlers to achieve peak performance during competition.
Choosing a Weight Class
Good nutrition is vital to performing at a high level. When choosing a target weight class for the wrestling season, it is vital to choose a weight class high enough that you do not have to sacrifice nutrition in order to achieve your target weight. According to the CIF, 7 percent is the minimum body-weight loss that still allows a high level of performance and does not put wrestlers in physical danger.
Gradual Weight Loss
In order to lose weight, it is necessary to burn more calories than you consume. Losing weight to compete in a lower weight class is OK, but wrestlers should avoid losing more than 2 to 3 lbs. per week. By losing weight slowly, wrestlers can shed excess fat while maintaining strength and muscle mass.
Balanced Diet
Wrestlers need a balanced diet to stay healthy and achieve optimal performance results. According to Lehigh University, high school and college wrestlers need to eat between 1,700 and 2,500 calories per day, and even more when training hard. Eating between 2.3 and 3.6 g of carbohydrates per pound of body weight, from sources such as whole grains, fruits, vegetables and legumes, can keep wrestlers energized. Including lean protein in the diet--- from sources such as poultry, fish and soy foods--- is necessary for muscle recovery after intense physical activity.
Hydration
Staying hydrated is very important for the overall health and energy of wrestlers. Athletes should drink two cups of fluid for every pound of water weight lost during practice, the CIF notes. Wrestlers must also drink plenty of fluids before and during practice. In addition to hydrating, sports drinks can replace electrolytes lost in sweat and carbohydrates burned during physical activity.
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