Making Weight

Making Weight for Wrestling

It is a common practice throughout the competitive season for wrestlers to restrict fluids and, to a lesser extent, food to compete in weight classes below their normal weight. Wrestlers typically believe that this practice, known as "making weight", gives them a competitive edge over smaller opponents. While the medical community warns against using voluntary dehydration for weight loss due to health concerns, the athletic community is driven by the desire for optimum performance and seldom heeds this advice.

"Making weight" by dehydration lowers blood and plasma volumes, impairs cardiac function during submaximal work (e.g. higher heart rate, smaller stroke volume, and reduced cardiac output), reduces blood flow to the muscles and kidney, decreases the ability to sweat, and produces electrolyte losses. Body water losses of 5% or more increase the risk of heat illnesses.

While dehydration by itself does not lower muscle glycogen levels, a reduction in muscle glycogen may result from the exercise undertaken to induce dehydration and from the restriction of foods and fluids employed to maintain the dehydrated state. The calorie and micronutrient content of the wrestlers' diet prior to competition are typically inadequate as well.

Despite the apparent health risks of dehydration-induced weight loss, it appears that short duration, high power activity lasting 30 seconds or less is unaffected. There are several explanations for this. First, since the muscle's ability to perform such exercise is not dependent upon blood borne nutrients such as glucose and oxygen, the decreased blood flow to the muscle which occurs during dehydration is not that critical. Also, despite the loss of minerals and water, the muscle's excitability does not appear to be disturbed, suggesting that the muscle can be recruited for short bursts of activity. Finally, although muscle glycogen may be reduced during dehydration, there is no apparent decrease in ATP and phosphocreatine concentration -- the primary fuel for high power activity.

In contrast to brief, high power activities, it seems that sustained or repeated performance at near maximal effort lasting longer than 30 seconds deteriorates with dehydration. The muscle may not recover adequately from sustained contractions due to a slower exchange of nutrients, delayed removal of wastes, and reduced ability to dissipate heat. Muscle glycogen stores may also be diminished. Thus, muscle recovery is impaired and subsequent athletic performance may decline. In addition to competition, practice is negatively affected by dehydration. An athlete who practices in a dehydrated state will not be able to train appropriately to develop necessary skills and improve fitness.

Wrestlers can rarely rehydrate between their official weigh-in prior and first competition. Also, there is no evidence that athletes who dehydrate to make weight can train their bodies to recover faster. Complete rehydration and replenishment of muscle glycogen can require up to 48 hours. Therefore, while pre-competition meals and fluids may help somewhat, they will not totally correct the physiological disturbances incurred during dehydration.

Athletes, coaches, and parents and should be alerted to the performance and health consequences of rapid and extreme weight reduction by fluid (and food) restriction. They should also be provided with healthy alternatives for achieving a suitable competitive weight. In an effort to preclude the use of erratic weight loss practices commonly observed among wrestlers, it is helpful to consider the following guidelines:

Estimate minimal wrestling weight. This is the lowest weight class an athlete should compete at based on a body fat level of 7% for wrestlers under 16 years of age and 5% for those who are older. Minimal wrestling weight should be determined by body composition assessment shortly after school begins in the fall. Early determination allows sufficient time for gradual weight loss before the competitive season begins.

Re-evaluate minimal wrestling weight during the season to account for changes in weight due to growth. Growth rates for adolescent males vary greatly -- they can gain about 10 pounds per year, or approximately three pounds during the third of the year represented by the wrestling season. State regulations should allow for a weight gain of 1-2 pounds during each of the winter months to allow for normal maturation.

Encourage consultation with a sports nutritionist to address individual caloric and nutrient needs. This is highly recommended, but not always feasible. At a minimum, athletes should have group lecture by a nutritionist and educational materials that address the essentials of nutrition (energy balance, tips for reducing fat in the diet while increasing nutrient density, and pre- and post- event eating). Try to include parents in the educational process whenever possible.

Wrestlers should consume at least 2,000 calories daily. Although calorie needs vary among individual athletes, this amount meets nutrient needs for growth and intense training. It also promotes appropriate weight loss (no more than 2 lbs per week) for athletes who need to lose weight.

Give special consideration to the football player that wants to participate in wrestling. They typically compete at the upper weight classes and may end the football season with a higher than desirable amount of body fat but little time for weight reduction before wrestling season begins. These athletes should be identified during football season. Then, weight loss efforts can be initiated earlier to enhance their performance in football and prepare them for wrestling. Aside from caloric reduction, often two aerobic training sessions are needed to facilitate fat loss.

Advocate slow, extended weight loss. Repeated weight loss and regain (weight cycling) should be avoided as it may potentially have negative effects on nutrient intake, metabolism, performance and health. Wrestlers will compete at their best if they achieve their competitive weight while being well-nourished and properly hydrated. However, too little is known about weight fluctuation in athletes predict long-term health effects.