Using dehydration as a way to lose weight for wrestling can put your health and life at risk. Symptoms of dehydration can include muscle cramps, a headache, dizziness, changes in your heart rate and blood pressure, the onset of seizures, loss of consciousness and death. Dealing with dehydration in wrestling is the responsibility of every parent, coach and wrestler. No matter who you are, however, information and proactive policies are the best line of defense to prevent and deal with dehydration in wrestling.
Step 1
Research the position of the American College of Sports Medicine regarding weight loss for wrestlers and follow its recommendations. Among these include the development of education programs that highlight the short- and long-term consequences of dehydration, programs and practices that promote both healthful eating and safe weight loss, and the elimination of practices that promote dehydration, such as wearing rubber suits, taking laxatives and sitting in a hot sauna.
Step 2
Supply your body with fluids that replace electrolytes and minerals that you lose in sweat during training and competitive wrestling events. Sports beverages that at a minimum contain carbohydrates and salt are better for rehydrating than plain water. For even better results, choose a sports beverage that also contains protein.
Step 3
Follow a standard hydration program before, during and after exercising, practicing and competing. Drink 8 oz. of fluid 15 minutes before you start each exercise or practice session and another 4 oz. every 15 to 20 minutes thereafter. Drink 16 oz. of fluid two hours before competing. Get on a weight scale before and immediately after each exercise or practice session and after each match. Drink 24 oz. of fluid for every pound of body weight you lose by sweating.
Step 4
Add high moisture fruits to your diet for their hydration and nutritional value. Good choices are grapes, watermelon, apples, celery, peaches, lettuce and cucumbers.
Things You'll Need
- Sports beverages
- Weight scale
References
- MayoClinic.com; Dehydration; January 2011
- "Journal of the American Dietetic Association"; Weight Loss Through Dehydration in Amateur Wrestling; SA Yarrows; April 1988
- American College of Sports Medicine: Weight Loss in Wrestlers
- Pacific Health Labs: Wrestling -- Hydration Tips for Wrestlers
- American Dietetic Association; Fueling Wrestlers; 2006
