Cutting Water
Hydration is maintaining the proper amount of water, and /or fluids, that the body needs in order to perform and maintain all body functions. Fluids are maintained in proper amounts by Electrolytes. When wrestlers cut weight they don’t cut fat, unless the weight loss is done over time, and a recommended amount is 1-2 pounds per week. Since many wrestlers don’t maintain their “weight-class” weight throughout the season, they choose to cut “water” weight. Basically a form of dehydrating the body. When cutting fluids from the body, a person also cuts electrolytes. The following are symptoms of dehydration; extreme thirst, less frequent urination, dark-colored urine (less diluted), fatigue, dizziness, and confusion (Mayo Clinic).
Electrolytes are minerals that our bodies need that carry either a positive or negative electrical charge. These nutrients are used to help contract muscles (including the heart muscle) and to help keep our bodies regulated for hydration and acids. Electrolytes usually work in conjunction with another electrolyte. It is important to keep our balance of these nutrients in our bodies at all times in order to maintain optimal health, and when even one is either too high or too low, it could cause illness—even if it is temporary illness. The main electrolytes are sodium, chloride, potassium, magnesium and calcium. Electrolytes control muscle movement, nerve signals, nutrient transport, and fluid levels of the cells and tissues. Our body weight is between 50-70% percent water. We need water for most body functions. Since the body loses, or uses, all its water daily and it can’t store it, we need to replenish it every day (Mayo Clinic). “The U.S. National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is about 15.5 cups (3.7 liters) of fluids a day for men and about 11.5 cups (2.7 liters) of fluids a day for women.”
According to the Mayo Clinic most people don’t usually over drink water, but sometimes athletes can over drink if they try to recover too quickly from cutting fluids. “When you drink too much water, your kidneys can’t get rid of the excess water. The sodium content of your blood becomes diluted. This is called hyponatremia and it can be life-threatening.” Also, some drinks actually don’t help replenish the water. “Caffeine and alcohol increase the amount of water that is excreted in urine” (Holt Lifetime health), so it is important to recover with actual water and foods that contain water and the nutrients. Being low in Electrolytes can cause other symptoms as well. It is important to not hydrate too quickly, as that too can cause problems. “According to a recent study from the Journal of Strength and Conditioning Research, your body can alleviate mild dehydration in 45 minutes with 20.3 OZ (600ml) of water.” The problem is that everyone is different, so there is not a one size fits all.
Sodium is found in table salt, soy sauce and many processed foods. Sodium aids in maintaining water balance in cells and tissues and transmission of nerve impulses. Too much sodium can make your body retain fluids, so it then becomes counter-productive for when you are least wanting to retain the fluids. It can also cause high blood pressure. It is best to watch how much sodium is in the foods you are eating, add some salt to your food—not too much, and use a variety of spices for flavor. “Chloride is one of the most important electrolytes in the blood. It helps keep the amount of fluid inside and outside of your cells in balance. It also helps maintain proper blood volume, blood pressure, and pH of your body fluids” {https://www.uofmhealth.org/health-library/hw6323). Most chloride in your body comes from salt as sodium chloride.
According to the CDC, Potassium also works hand in hand with Sodium; “…a person can get high blood pressure by consuming too much sodium and not enough potassium.” Potassium is found in meat, poultry, bananas, oranges, dark leafy greens, peas and beans. Potassium maintains fluid balance, muscle contraction and nerve impulses. Low potassium can cause weakness, heart failure and paralysis.
Calcium helps build and maintain strong bones and teeth, and you definitely don’t want either one of these to be weak. It also aids in nerve impulses, muscle contraction and blood clotting (don’t want to bleed too easily). Calcium is found in milk, dairy, dark green leafy vegetables, tofu, shellfish and other bony fish. When calcium is low you can have painful muscle cramps, slow bone growth or thin bones.
Magnesium is found in milk, dairy, green leafy veggies, peas and beans—basically the same place you find other electrolytes. Magnesium helps control your metabolism, muscle contraction and bone growth. Low magnesium can cause nervous system disorders.
As you can see, it is very important to not disturb your fluid and electrolyte balance; therefore try to maintain your wrestling weight throughout your season, and wrestle a weight that allows you to do this. In other words, don’t cut too much!
Here is another link if you would like to read more on the subject: News-Medical Net Stay Hydrated