In the first part of this article, I talked about the affect of hydration on health and performance. In this instalment, we’re going to go a bit deeper and discuss the importance of hydration not just when you train for MMA but also when you compete.
Will dehydrating yourself to “make weight” help you during the competition?
It’s common practice for combat athletes nowadays to drink little to no water for a period of time before “weighing in.” The belief is that they will be bigger and stronger than the other athletes in their weight division. The problem is that dehydrating oneself can have a detrimental effect on performance.
This is especially true when the “weigh in” is right before the competition. Much more time is needed for the body to recover from being dehydrated than this situation allows. A better and safer bet would be to lose weight by losing body fat over a period of time. This can be done with proper exercise and nutrition.
How important is hydration when competing?
Just a 2% loss of water can result in performance and endurance problems. Dehydration can lead to:
- Elevation in body temperature resulting in increased risk of heat stress
- Quicker fatigue due to increased use of carbohydrates
- Nausea and gastrointestinal problems
- Decreased reaction time
One time I made the mistake of trying to cut weight too late in order to fight in a lighter weight category. My training suffered because I felt slower, less coordinated, and less alert. To top it off I ended up getting injured. I honestly believe that I wouldn’t of gotten injured if I hadn’t been cutting weight like that. Needless to say, it was a lesson learned.
Ingest the proper amount before competition
Make sure you consume adequate fluids in the 24 hour period before an event. In addition, drink 17 ounces of water (or a drink low in sugar) 2 hours before the start of an event. Consuming drinks with sodium and/or small portions of salted foods will help absorb fluid and rev up thirst.
Ingest the proper amount during competition
I’d recommend periodically sipping a drink throughout the day when competing. This will help prevent extreme dehydration. The exact amount would depend on how much you are competing. 3-6.5 ounces for every 15-20 minutes of exertion should do the trick.
Have a solid plan for being well hydrated as you train for MMA
Every athlete is different and needs to know his or her own needs. Having and carrying out a solid hydration plan will help ensure that you perform both physically and mentally at your best. Here are some things you can do for a solid plan:
- Consume an adequate amount of fluid on a daily basis. Make adjustments for extra hard training days as well as days that are hot and humid.
- Try to drink at regular intervals to avoid feeling thirsty. If you’re thirsty, you’re already dehydrated.
- If you get sick of water, try something lightly flavored. This may cause you to drink more!
- Make sure you replace your fluid and electrolytes on the day before competition. This will allow you to perform at your peak on competition day!
