A water cut for athletes refers to a strategic manipulation of water intake in the days leading up to a competition weigh-in. Athletes may use this method to temporarily reduce their body weight to compete in a lower weight class than their natural weight. Instead of losing fat mass over an extended period, athletes adjust their intake of water, sodium, fibre, and carbohydrates in the final week before the competition. This process typically involves gradually increasing water intake over several days, followed by a sudden reduction in water consumption on the final day.
Additionally, athletes may load up on sodium and then cut back on it closer to the competition. These techniques, when combined with dietary adjustments, aim to achieve the desired weight on the day of weigh-in.
In weightlifting, a two-hour refeed usually leads to a 3-5% body weight reduction, while in strongman or powerlifting, a 24-hour refeed can permit up to a 10% reduction.
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