Weight Cuts & Water Cuts (Western vs. Thai)

Both fighters in Thailand and the west make use of weight-cuts & water-cuts to give themselves the best advantage they can leading into a fight. Each approach has its own advantages depending on unique circumstantial & cultural factors. In this article we’ll look at the advantages of both and how the principles of one method can be applied to the other.

It goes without saying that anyone attempting a significant weight cut should do so with supervision of someone experienced as the consequences can be severe if not done properly.

For the purpose of this article, when describing weight cuts I will be referring to fat mass, glycogen stores & contents in the gut.

Fighters practice weight cuts leading up to a fight in order to carry as much usable lean muscle mass into the ring with them as possible. When done correctly, a fighter should enter a fight with more physical advantages than their opponent.

The fundamental rationale behind significant weight cutting is to gain a competitive advantage. The notion is that individuals proficient in weight cutting possess an edge when rehydrating, resulting in them being heavier than their opponents and/or less fatigued.

Anyone with health conditions such as diabetes should first consult with a health specialist before attempting a weight cut if at all.

Weight cutting is widely employed, if not considered standard, in both Western & Thai gyms, deriving its roots from wrestling & boxing. Fighters in Thailand make the most of this method which revolves around the concept of maintaining regular food intake during the final week of training to avoid losing strength through starvation.

The primary goal is to reduce the duration of dehydration, allowing for weight to be reached just hours before stepping on the scale. Therefore, fighter’s in Thailand are typically walking around at the BMI they expect to fight at almost year round.

The majority of fighters in Thailand will only cut around several kilos before a weigh in. This is mainly because many of them will be entering the ring monthly if not more frequently, therefore regular heavy weight cuts not only become impractical but dangerous. Shedding weight too often will inevitably lead to muscle size reduction & can even raise BMI (due to rebound weight gain). For this reason many fighters will weigh in close to their walk around weight and rely on water cuts to shed mass. Weigh-ins are only really common in Bangkok, Koh Samui and on bigger shows same as the Punch it Fight Night at Phetchbuncha Stadium in Chaweng. In smaller cities there are no weigh-ins, so both fighters enter the ring around their natural weight fully hydrated.

When they need to bring their body fat down even further during training, they will simply add more time to their morning run leading up to a fight a few weeks before weigh-in.

One week before the fight, you will begin to slightly reduce the portion size of meals. Carbs will be cut down to one portion of rice a day or none at all (only those taken from vegetables).

Typical meals during fight week are lean meats, salads, fish & other light foods.

As a general rule, western fighters competing outside of Thailand typically compete only once every 3 or more months. As they have far longer in between fights they are able to recover from the previous cut. This means that in addition to reducing water mass, the fighters are also able to make use of weight loss.

Note that when we say weight loss, we are referring to the loss of non functional mass such as fat stores.

We can measure the amount of fat stored in the body through MBI measurements to calculate your body fat percentage. Many modern gyms in western countries have such weighing technology. Or you can find a local weighing station in your area. However, not every fighter measures their BMI leading up to a fight, but it’s worth trying a couple of times at least so you can get an accurate impression of your fat mass leading into a fight.

Around 6% BMI is advisable for lighter fighters. Anything below this would start to impede on performance in the ring. Remember that muscle mass alone doesn’t equate to power. When looking at weight, our main concern is how the clinch can become unbalanced when a fighter has a weight advantage, hence why the weight classes play such an important role in wrestling.

Unlike weigh-ins in Thailand (if you actually get a weigh-in at all), westerners tend to hop on the scales the day before the fight meaning that they get over 24 hours to replenish their electrolytes, water & glycogen stores.

Glycogen stores take longer to replenish than water, so if a fighter is expecting a same day weigh-in they should look to cut less weight in fat & instead rely on the water cut. The water cut will also need to be lighter due to the reduced recovery time.

Muay Thai Boxing Sanctioning Authority has now rolled out double weigh-ins to discourage the growing popularity of drastic weight cutting.

• Energy Deficiency: To reduce body fat, athletes often create a calorie deficit by consuming fewer calories than their bodies expend. This can lead to a reduced overall energy level, impacting training intensity and performance.
• Muscle Loss: In a calorie deficit, the body may break down muscle tissue for energy, especially if protein intake is insufficient. This can result in a loss of muscle mass and strength, negatively affecting athletic performance.
• Metabolic Changes: Prolonged calorie restriction can lead to metabolic adaptations, including a slowdown in the metabolic rate. This makes it more challenging to maintain weight loss over the long term.
• Hormonal Changes: Fat cutting, particularly if done aggressively, can affect hormonal balance. Reduced calorie intake, especially in combination with intense training, may disrupt hormones like cortisol, insulin, and sex hormones, influencing metabolism and muscle maintenance.
• Nutrient Deficiency: Extreme dieting for fat loss may lead to inadequate intake of essential nutrients. This can impact overall health and potentially compromise the immune system.
• Impaired Recovery: Caloric restriction may hinder the body’s ability to recover after training sessions. Proper recovery is crucial for injury prevention and sustained athletic performance.
• Decreased Endurance: Insufficient energy intake can result in decreased glycogen stores, leading to fatigue and reduced endurance during training and competition.
• Psychological Impact: The stress of strict dieting and the potential for negative effects on performance can contribute to psychological stress and impact an athlete’s mental well-being.

It’s important to approach fat cutting with caution and prioritise a balanced and sustainable approach to weight management. A gradual and controlled approach to fat loss is generally more sustainable and less likely to have adverse effects on performance and overall health.

Of all combat sports, Muay Thai fighters go through some of the most drastic water cuts when compared to boxing & other striking martial arts. Only MMA & wrestling see even greater weight cuts due to the evident advantage that extra mass can have when grappling. This same principle applies to clinching in that a heavier fighter can weigh down on their opponent to make them fatigue.

Originating from wrestling, this method is adept at shedding a substantial amount of water weight from the body. Those who employ this technique to maximise weight loss often draw water from internal organs, muscles, and skin, creating an intense process.

Thais typically favour a less scientific approach to their weight cuts. This is by no means due to laziness or lack of knowledge, but rather a product of their cultural background. Most fighters have been raised around the lifestyle, and so the cuts are a part of everyday life for them.

The main approach is to consistently maintain low body fat. This isn’t too difficult considering they run 6 – 10 km every morning, then go on to train twice a day. The water cut makes up the bulk of the weight loss. Unlike western fighters however, Thais prefer a gradual approach, preferring to bring down the amount of water in their body over the course of several days or in some cases longer. This is known as the “wringing method”.

The water is shedded by simply reducing water intake and cutting it off altogether the day before weigh-in, only taking sips or gargles to prevent the mouth from becoming overly dry. Unlike westerners, they don’t typically water load prior to cutting to increase the amount of diuretics in their body.

To further accelerate the water loss, they will use sweat suits and do light exercise to increase the rate of perspiration (not hard in the Thai heat & humidity). It’s not uncommon to spot a fighter wrapped up in bin bags jogging around the streets of Bangkok looking longingly at a mucky canal.

The Thais also don’t typically care about sodium control or they just aren’t aware of the effects. After sessions in Bangkok I saw them pouring fish & soy sauce over their breakfast without a worry.

Many westerners criticise the Thai water cut method for it’s prolonged dehydration state as well as the use of exercise to initiate perspiration. It’s believed that this approach can cause unnecessary stress on the body which could negatively impact the fight. I’d say that the proof is in the pudding. They have been cutting this way for decades and it has always worked for them.

Unlike water cuts in Thailand. Westerners aim to cut the water in as short a time as possible to reduce the amount of time in a dehydrated state. There are a number of methods practiced by Muay Thai fighters in the west such as sweat suits & hot baths. The most common, however, is the sauna (something which would be an unnecessary expense in Thailand).

After having already dropped their body fat leading up to the weigh in, their BMI should be in the right place to allow them to shed the remaining weight in water.

1 week before the fight carbs will be cut from the diet as 1g of carbohydrate can cold 3-4 g of water.

Around 4 days out they will water load in order to boost diuretic levels. This will then cause the need to urinate more often to get rid of the extra water.

Sodium will also be removed from the diet as it causes water retention.

The day before weigh in the water intake will be reduced, on weigh in day fighters will typically perform 10 – 15 minute stints in a sauna to sweat the water out until they reach the target weight.

After the weigh in a fighter will consume an energy drink or light foods high in sugar to replenish their electrolytes. They will also be consuming carbohydrates to top up their glycogen stores (the rehydration process will be faster). For this reason it is better to rely more on a water cut rather than an overly restricted diet.

Both approaches can have their advantages. If Thais made use of the more drastic weight reduction every month it would surely have harmful & potentially dangerous effects on their health. When fighting at a pro level more infrequently, Thais have now started adopting elements of western weight cutting as they have longer break & recovery periods in between fights. Westerners who fight more frequently should look to find ways to maintain a consistent low BMI and cut roughly 3 – 5 % of their body weight in water in order to make weight. This way they won’t negatively risk their health or performance.