1. Impaired Energy Metabolism

Drastically cutting calories or skipping meals depletes glycogen stores, the body’s primary fuel source during high-intensity activities like wrestling. Glycogen is stored in the liver and muscles, and every gram of glycogen holds about 3 grams of water. When wrestlers dehydrate and restrict food, they lose both glycogen and water weight, leaving their muscles under-fueled.

Without glycogen, the body turns to less efficient energy sources, like breaking down muscle protein, which decreases strength, power, and endurance. This can directly affect performance on the mat, where explosiveness and stamina are critical.

2. Slowed Metabolism

Extreme caloric deficits signal to the body that it’s in a state of starvation. In response, the metabolism slows down to conserve energy, reducing the number of calories burned at rest. Over time, this makes it harder to lose weight and easier to gain it back.

A slow metabolism also means a wrestler’s body won’t recover as quickly after intense matches or practices. Wrestlers who chronically restrict calories may experience hormonal imbalances, including reduced thyroid hormone levels, which further suppress metabolism.

3. Muscle Breakdown (Catabolism)

Dehydration and caloric restriction put the body in a catabolic state, where it breaks down muscle tissue for energy. This is particularly concerning for wrestlers, as muscle mass is directly tied to strength and performance.

A loss of muscle mass also decreases the metabolic rate, as muscle is metabolically active tissue. Over time, this can create a vicious cycle where wrestlers feel weaker and find it harder to maintain their weight while staying strong.

4. Hormonal Disruptions

Extreme weight cutting can wreak havoc on hormonal balance, including:

• Cortisol: Dehydration and caloric stress elevate cortisol, the body’s stress hormone. Chronic high cortisol levels can impair recovery, weaken the immune system, and break down muscle tissue.
• Testosterone: Severe calorie restriction can lower testosterone, reducing strength and recovery ability.
• Leptin and Ghrelin: Weight cutting disrupts hunger hormones. Leptin, which regulates energy balance, drops, while ghrelin, the hunger hormone, spikes. This imbalance can lead to uncontrollable cravings and binge eating once the season ends.

5. Increased Risk of Dehydration-Related Complications

Dehydration goes beyond just water loss; it impacts every system in the body:

• Reduced Blood Volume: Dehydration lowers plasma volume, reducing blood flow to muscles and organs. This increases heart rate and fatigue while decreasing endurance and strength.
• Electrolyte Imbalance: Sweating out fluids also depletes critical electrolytes like sodium, potassium, and magnesium. This can lead to muscle cramps, weakness, and even life-threatening conditions like arrhythmias.
• Cognitive Decline: Dehydration affects brain function, leading to poor focus, slower reaction times, and decreased decision-making ability during matches.

6. Long-Term Health Risks

The metabolic consequences of extreme weight cutting aren’t just short-term. Repeated cycles of weight loss and gain (often called “yo-yo dieting”) can lead to long-term issues, such as:

• Insulin Resistance: Constant calorie deprivation can impair how the body processes carbohydrates, increasing the risk of insulin resistance and type 2 diabetes.
• Bone Health: Chronic calorie and nutrient restriction can reduce bone density, increasing the risk of fractures and long-term osteoporosis.
• Chronic Fatigue: Metabolic suppression can leave wrestlers feeling constantly tired, even after the season ends.

7. Decreased Performance on the Mat

Contrary to popular belief, extreme weight cutting doesn’t give wrestlers a competitive edge—it diminishes it. Dehydrated muscles can’t generate the same power, and the lack of glycogen reduces endurance. Mental sharpness also declines, making it harder to react quickly during matches.

Healthier Alternatives to Weight Cutting

Wrestlers don’t need to sacrifice their health to make weight. Here are some better strategies:

1. Gradual Weight Loss: Instead of crash dieting, reduce calories slightly over several weeks, focusing on high-protein, nutrient-dense meals.
2. Hydration Management: Drink water regularly and avoid extreme dehydration. Weigh-ins should be planned without risking hydration levels.
3. Strength Maintenance: Keep training intensity high while eating enough to maintain muscle mass.
4. Work with Professionals: A coach or sports nutritionist can create a plan that supports both weight goals and performance.