Why hydration is vital for everyone, and not just athletes

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Water isn’t just for quenching thirst—it’s essential for:

• Muscle function

• Joint lubrication

• Cognitive performance

• Thermoregulation (cooling the body)

• Nutrient transport

• Detoxification and metabolic waste removal

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In combat sports, reaction time, focus, endurance, and performance. And this includes the following benefits:

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• Optimized physical and mental performance

• Improved recovery

• Reduced risk of cramps, dizziness, and heat exhaustion

• Better nutrient absorption

• Healthy skin and joints

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As hydration directly affects us, not staying hydrated can have the following negative effects:

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• Fatigue, brain fog, and slower reflexes

• Increased risk of injury and cramping

• Impaired digestion and performance

• Slower post-training recovery

• In extreme cases: heat stroke, hyponatremia, or kidney stress​

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Daily Hydration Plan (To make this easier for you!)​

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Upon waking up

500ml of water with a pinch of sea salt

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Pre-breakfast

250ml with or before meal

 

Pre-training

500ml 30–60 min before

 

During training

Sip 150–250ml every 15–20 minutes

 

Post-training

500–750ml with electrolytes if sweating heavily

 

With meals

250ml per meal

 

Evening

250–500ml before bed

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Daily total intake target:

• Males: 3.0–3.7L/day

• Females: 2.2–2.7L/day
  (Adjust for body size, sweat rate, and climate - It's easier than it looks. ​

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Water Cutting in MMA

Water cutting is the process of rapidly reducing water weight in the final days before weigh-in—NOT fat loss.

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Why does it happen? 

• Fighters aim to weigh less temporarily, then rehydrate and gain back size and strength post-weigh-in.

• It allows athletes to compete in a lower weight class.

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What are the risks? 

• Dehydration

• Organ strain (kidneys, heart)

• Cognitive decline

• Poor performance on fight night

• In severe cases: loss of consciousness or hospitalization

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Example 7-Day Water Cut Plan

This is an example only. If any doubts, I would personally seek to speak with a qualified coach/nutritionist prior to beginning a water cut. Remember that your safety comes first for competition. 

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Foods that support Water cutting with (with Guide)

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7–5 Days Out (Pre-Flush Phase)

Goal: Fill glycogen stores, reduce inflammation, prep gut

Eat:

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• Lean proteins (chicken, turkey, white fish)

• Complex carbs (sweet potatoes, oats, brown rice)

• Leafy greens (spinach, kale, romaine)

• Omega-3 fats (salmon, flaxseed, walnuts)

• Plenty of water (up to 6–8 liters/day)

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Avoid:

• Salty foods

• Processed carbs/sugars

• Alcohol and carbonated drinks

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4–3 Days Out (Low Carb, High Water)

Goal: Start carbohydrate taper, maintain protein

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Eat:

• Lean meats, eggs, tofu

• Low-carb greens (asparagus, spinach, broccoli)

• Small handfuls of nuts/seeds

• High water intake (6–8 liters)

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Avoid:

• All carbs except fibrous vegetables

• Dairy

• Fruit (except small portions of berries if needed)

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2 Days Out (Salt + Carb Cut, Water Load)

Goal: Trigger natural diuretic effect, empty glycogen stores

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Eat:

• Small meals of lean protein and greens

• Dandelion tea or green tea (natural diuretics)

• Water intake peaks (~8 liters)

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Avoid:

• Salt/sodium

• High-fiber foods

• All sugars and starches

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Day Out (Water Cut Begins)

Goal: Begin controlled dehydration for weigh-in

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Eat:

• Minimal food

• 1–2 small meals only: lean protein (chicken breast, egg whites), small spinach serving

• Some athletes opt for no food

Water: Cut drastically or stop altogether (~16–24 hours before weigh-in depending on plan)

 

Weigh-In Day (Refeed + Rehydrate)

Goal: Rapidly replenish fluids, electrolytes, and carbs

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Immediately after weigh-in:

• 1L of rehydration drink (e.g., coconut water + salt + fast carbs)

• White rice, rice cakes, bananas, applesauce, oats

• Lean protein (chicken, turkey)

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Next few meals:

• Add salt back in slowly

• Restore full carbs: pasta, bread, fruit

• Avoid fats early—slows digestion

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Foods That Support Water Cutting:

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Lean Proteins

Chicken, turkey, egg whites, white fish

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Low-Carb

Veg, Spinach, asparagus, broccoli

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Complex Carbs

Brown rice, oats, sweet potato (early cut only)

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Electrolytes

Coconut water, broth, bananas, salt (post-cut)

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Diuretics

Dandelion tea, green tea, black coffee

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Rehydration Post-Weigh-In

Once weight is made, fighters should begin controlled rehydration:

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- Start with electrolytes or oral rehydration solutions (ORS)

- Gradually add carbs and water back in

- Avoid large meals initially—stick to easily digestible foods

- Rebuild over 12–24 hours for optimal performance​

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The Risks of Water Cutting

- Severe dehydration

- Reduced cognitive and physical performance

- Cramps, fatigue, dizziness

- Organ stress (particularly kidneys and heart_

-In extreme cases: loss of consciousness, hospitalization, or death​

Tips for Safe Cutting

- Work with a qualified nutritionist or coach
- Plan water cuts well in advance
- Don’t cut more than 5–8% of your body weight
- Rehydrate with precision—not guesswork

 

Reminder/Disclaimer

This hydration and water cut information is for educational purposes only. Water cutting is a risky practice that should only be done under the supervision of a qualified coach, nutritionist, or medical professional. Always prioritize long-term health over short-term performance.

 

McNAB MMA does not claim responsibility for any misuse of this information.