BLUF (Bottom Line Up Front)
This review analyzed 73 studies on rapid weight loss (RWL) in male and female wrestlers. While dropping up to 5% of bodyweight in a short period doesn’t always reduce performance, it consistently increases injury risk, raises stress hormones, suppresses testosterone, and leads to dehydration and poor recovery—even with up to 24 hours to rehydrate. Female wrestlers face additional risks related to injury, hormones, and eating disorders. The long-term effects of repeated RWL remain understudied, and more research is needed—especially in female athletes.
Purpose of the Study
To review the short-term and potential long-term effects of rapid weight loss on athletic performance, injury risk, hormone levels, hydration, and recovery in both male and female wrestlers.
Subjects and Research Methodology
- Narrative review of 73 studies published between 2008 and 2024
- Subjects ranged from high school to Olympic-level wrestlers
- Topics included physical performance, physiological stress, hormonal and immune changes, injury risk, and psychological strain from weight cutting
Key Findings
Athletic Performance
Some studies found no drop in strength or anaerobic performance with RWL under 5%. Others showed increased fatigue, worse balance, and reduced “physical condition” scores—especially when weight loss exceeded 5%. Wrestlers cutting over 5% bodyweight often felt more dehydrated, hungrier, and less willing to compete.
Injury Risk
Injury risk increased significantly with RWL. One study found an 11% higher injury risk for every 1% of body mass lost during the season. Female wrestlers had higher overall injury rates, including more muscle, joint, and cartilage injuries.
Hormonal Stress
RWL consistently raised cortisol, epinephrine, and inflammatory markers while suppressing testosterone, luteinizing hormone, and leptin. These changes occurred even when rehydration was allowed post weigh-in. Chronic weight cutters showed the same stress response as first-timers—suggesting the body doesn’t adapt.
Dehydration and Recovery
Wrestlers remained dehydrated even 13–24 hours after weigh-ins, despite rehydration efforts. Muscle glycogen recovery was incomplete, and plasma osmolality often stayed elevated. Common rehydration strategies, including drinking water, sports drinks, and electrolyte solutions, helped but didn’t fully restore hydration.
Nutrition and Metabolism
RWL led to signs of muscle breakdown and metabolic stress, including increased creatine kinase and decreased insulin sensitivity. One study found 27% loss in muscle and fat cross-sectional area from RWL. These areas typically recovered after one week, but long-term impacts are unclear.
Female-Specific Risks
Female wrestlers face unique concerns:
- Higher rates of injury and hormonal dysfunction
- Greater bodyweight rebound post weigh-in (potentially helpful for rehydration)
- Higher rates of disordered eating
- Evidence of menstrual cycle disruption from even modest weight loss
- Guidelines for minimum body fat may be too low—12% is rarely achieved and likely not healthy
Psychological Stress and Cultural Pressure
Weight cutting is often driven by team culture and coach expectations. Wrestlers frequently cut weight knowing the risks. Female athletes reported cutting weight to gain respect in a male-dominated environment. Eating disorders and mental fatigue were common, especially in women.
Supplement Trials
- Spatone (mineral water) showed improved VO₂max and lower lactate buildup
- Gatorade was more effective than water or tea for short-term rehydration
- Sodium citrate improved blood markers but didn’t improve performance
- Spirulina helped during gradual—not rapid—weight loss
Weight Cutting Methods
- Water loading (overhydrating, then dehydrating) was considered relatively safe
- Ketogenic diets were proposed for gradual fat loss but need more data
- Extreme dehydration remains common but is clearly harmful to performance and health
Conclusion
Rapid weight loss in wrestlers—often up to 5% or more of bodyweight in less than a week—may not immediately reduce strength or power, but it increases injury risk, disrupts hormones, and delays recovery. Female athletes face added risks tied to injury, hormones, and disordered eating. Rehydration and nutritional strategies help but are rarely enough to fully restore the body before competition. The current body fat minimums for female wrestlers may not be realistic or safe. Long-term effects of repeated weight cuts remain unknown. More research is needed—especially on female athletes and the cumulative effects of years of RWL.
Bibliography
Marten, A.D., Mattin, M.D., Rumps, M.V., Saraf, S.M., & Mulcahey, M.K. (2025). Effects of Rapid Weight Loss in Male and Female Wrestlers. Journal of Strength and Conditioning Research, 39(5), e721–e729. https://www.nsca.com
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