One of the most difficult aspects of powerlifting remains maintaining strength while making weight for competition. Cutting your calories often results in a loss of strength, and not cutting enough calories can result in you lifting against bigger, stronger athletes. You must avoid water retention and bloating prior to a meet or accept the consequences of competing in the wrong weight class. Consult a healthcare professional before beginning any athletic program.
Water
To avoid retaining water, you must consume water. If you cut your water intake to make weight, you run the risk of your body trying to desperately hold onto every drop of water it can. This can cause last-minute problems making weight and result in bloating the minute you take a drink. Bloating can lead to cramping, and both water cutting and bloating can lead to electrolyte imbalances that negatively affect your performance.
Carbohydrates
Carbohydrate intake and training levels can determine how much water you retain. Each gram of glycogen, or sugar, that your body retains holds 4 g of water. So if you are eating a great deal of carbohydrates and resting for competition, you may wish to increase your activity level or decrease your caloric intake -- or both. While you should not cut out carbohydrates entirely, as you need them for energy, you may cut them slightly. Don't train excessively, as you need energy to compete, but light exercise -- such as walking -- may help deplete excess glycogen and decrease bloating.
Electrolytes
It is not just the amount of sodium that you retain that determines how much water you hold. Your total electrolyte balance also plays a role. Your mineral intake, particularly potassium and sodium, play a large role in water retention. Manipulating your sodium intake may make it easier for you to cut weight, but it can result in bloating the next day. Manipulating your electrolytes, which are minerals critical for function and muscle contraction, is not the best course of action prior to lifting your heaviest weights. You do not want to cramp under the heaviest barbell squat attempt you have ever made.
Positive Effects
Retaining a little extra water after weigh-in is not always a bad thing, as water retention at the joints can help cushion your connective tissue. Do not drink a lot of extra water in an attempt to do this. Drinking extra water can increase your risk of excessive bloating, particularly when you have played around with your water intake and mineral intake in an attempt to make weight. To avoid bloating and cramping, slowly diet to make weight. This will allow you to avoid last-minute problems.
References
- "Physiology of Sport and Exercise, Fourth Edition"; Dr. Jack H. Wilmore, et al.; 2007
- "Textbook of Biochemistry With Clinical Correlations"; Thomas M. Devlin; 2010
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