It is not unusual that wrestlers may be recommended to lose some weight from time to time. But unfortunately, some wrestlers opt for unsafe and unhealthy weight loss options. When you healthily lose weight, you can not only become stronger, but you will also be a lot more competitive when wrestling in a lower weight class. A considerable number of wrestlers utilize dangerous techniques like restricting too many calories, over fasting, exercising too much, and intentionally dehydrating themselves to lose weight.

Dehydration – A Wrestler’s Greatest Foe

Dehydration is a key concern when it comes to losing weight quickly. This occurs when the athlete overly decreases their fluid intake. Keep in mind that dehydration will promptly decrease your endurance, mental alertness, and overall strength as well. The three are fundamental components of wrestling more competitively.

referee wrestler pinning

Drinking too little might cause cramps, heatstroke, or in extreme instances, seizures or hypovolemic shock. You can check if you are adequately hydrated by observing the color of your urine. The darker your urine is, the more dehydrated you are.

Exceedingly Low Caloric Intake and Strength Loss

If you combine dehydration with low caloric intake, you will most likely lose a lot of strength, stamina, concentration, and muscular endurance. Vitamin deficiencies lead to muscle atrophy, depression, and other health hazards that can be life-threatening.

Safe Weight Loss Tips for Wrestlers

Highlighted below are the many ways to lose weight healthily when wrestling. All these tips will ultimately boost your performance as a wrestler if they are strictly observed.

  • Stay hydrated. It is recommended that you rehydrate every 10 to 15 minutes when at the gym and at least every 3 hours throughout the day.
  • Try eating small, frequent meals. Prepare snacks. By consuming small regular meals, you will avoid overeating and also significantly enhance your metabolism.
  • Make weight loss gradual. Concentrate on losing 1 – 2 lbs weekly. Do not lose more than 3 pounds since it usually means that you are losing muscle mass.
  • Regulate your sleeping habits. Adequate sleep will boost your immune system and strengthen your endurance.
  • Stay disciplined and stick to a safe strength training regimen. Avoid injury and do not overdo it.
  • Eat a highly nutritious diet. Balance is critical, especially when it comes to eating. Do not underestimate your body’s need for nutrients as well.

Track your weight loss religiously. You can also use a weight loss calculator and the other essential weight management tools.

wrestlers wrestling match

Closing Thoughts

Cutting weight for wrestling is a topic that remains relevant today. If anything, it is highly recommended that you set attainable goals that are centered around safety and health above all. If you are aiming for a weight class, try to choose one that is closer to your natural weight. Do not go for the extreme.

Unhealthy methods do not only downgrade your wrestling performance, but they will most likely lead to health hazards that will not only ruin your wrestle carrier but your ultimately your life as a whole as well. Level up your game by sticking to the tips above, and you will surely have a fuller wrestling experience.