5 Things Fighters Get Wrong About Weight Cuts

Cutting Weight the Right Way—Without Wrecking Your Performance

Every fighter has been there—dehydrated, exhausted, and barely able to stand on the scale after a brutal weight cut. But cutting weight shouldn’t feel like torture. If you’re doing it wrong, you’re risking your health, performance, and even your career longevity. Let’s break down the biggest mistakes fighters make when cutting weight and how to fix them.

1. Cutting Too Much, Too Fast

Many fighters wait until the last few days to drop massive amounts of weight, relying on extreme dehydration and sweating. This is a dangerous gamble that can lead to dizziness, muscle loss, and poor recovery.

✅ Fix it: Start adjusting your diet 2-3 weeks before weigh-in. Reduce sodium and control carb intake early to shed unnecessary water weight gradually, rather than all at once.

2. Ignoring Proper Hydration

Dehydration is inevitable during a weight cut, but some fighters take it to the extreme—completely cutting off water intake too early. This leads to serious performance decline and even potential kidney issues.

✅ Fix it: Use a proper water-loading strategy. Increase water intake early in fight week, then taper it down closer to weigh-ins to allow your body to flush out excess fluids more efficiently.

3. Relying Too Much on Sauna and Sweating

Sitting in a sauna or wearing layers during training can help you sweat out water weight, but relying on these methods excessively can zap your strength and endurance before fight night.

✅ Fix it: Use sweating methods as the final step in your cut, not the foundation. Focus on diet and controlled hydration first, using sweat only for the last 2-3 pounds.

4. Not Rehydrating Correctly

Weigh-ins are done, so you can just chug a gallon of water, right? Wrong. Poor rehydration can leave you bloated, sluggish, or cramping up in the cage.

✅ Fix it: Rehydrate strategically. Start with small sips of an electrolyte-based drink, followed by a balanced meal with fluids, sodium, and carbs. Gradually increase fluid intake over a few hours to optimize recovery.

5. Overcutting and Losing Strength

If you’re losing too much weight, too fast, you’re not just cutting water—you’re losing muscle. This leads to a weaker, less explosive performance.

✅ Fix it: Know your limits. If your weight cut is consistently brutal, you may be fighting in the wrong weight class. A smarter cut means better endurance and power when it matters most.

Cut Smart, Fight Strong

Weight cutting isn’t about suffering—it’s about strategy. When done right, you’ll hit the scale feeling strong, recovered, and ready to dominate.

🔥 Want a complete breakdown of safe and effective weight-cutting strategies? Check out our expert guide here: Weight Cutting Guide.