Making weight is one of the biggest challenges to boxers, but how do you refuel between the scales and the first bell?
Rehydration and refuelling of carbohydrates are vital for boxing to optimise physical performance and avoid fatigue.
Rehydrate
On the night before and morning of a weigh-in, many combat sport athletes dehydrate themselves, usingย hot baths, saunas and sweat suits to lose the last few pounds they need to make weight.
(Note: weโll use the terms dehydration and hydration because itโs simple to understand. But you should remember that really all weโre trying to do is keep our body fluid balanced โ equal whatโs going in and out โ to keep our cells and chemical reactions happy. Scientifically there are no such things are dehydrated or hydrated, but we can have negative and positive fluid balance).
Itโs well known that dehydration is dangerous in combat sports becauseย it can lead to loss of fluid surrounding the brain increasingย the risk of severe brain injuries.
Some boxers dehydrateย andย restrict food intake before the weigh-in. If youโre doing this, after the weigh you should drinkย more fluid thanย youโve lost. ย But it beย might hard for you to determine what amount of fluid youโve lost. So jumpย on the scales and look at how much you weigh.ย 1 L of water is equivalent to 1 kg. So if youโve lost 1 kg of body mass, try to drink around 1.5 L of fluid (150%) to replace this.
But, donโt drink the fluid you needย all at once. Sip little and often and spread out your fluid intake over 90 to 120 minutes. If you drink too much straight away, your kidneys will likely filter this andย youโll pee it out.
If your weight is going up sensibly and gradually towards your fighting weight and youโre feeling OK, then your doing your job. Ideally, youโll have practised your weight making strategy and youโll have a good idea about your fluid requirements.
To help absorb and retain fluidย aย 6% carbohydrate solutionย with added electrolytes is generally more effective than water alone. In other words a sports drink.
Typical drinks Iโdย recommend includeย isotonicsย with a pinch of salt, skimmed-milkshakes and coconut water. Watery fruits and vegetables will also contribute to fluid intake. The fructose (fruit sugar) and electrolytes will also help absorption and water-retention. Bananaโs, apricots, sweet potatoes and spinach are good options but again, you should test whether these are kind to your gut before you use them after the weigh in.
Key points
- Test your rehydration strategy
- Have a food and fluid plan
- Keep checking your weight
Lee Rickards is the nutritional consultant for www.boxingscience.co.uk. Sign up to their mailing list to receive the free โPunch Harderโ E-Book.
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