Benefits, disadvantages and health risks of athletic weight cutting

Weight cutting is a common practice among athletes before competitions, with the aim of optimizing performance, reducing body weight, or achieving the desired physical condition.

This study aims to examine in detail the benefits and disadvantages of weight cutting, with special attention to health risks. The central question is whether the effectiveness of such practices justifies the potential harmful effects, and whether this strategy is sustainable in the long term. The analysis relies on international scientific literature to provide a scientifically-based overview of the topic.

Background and Objectives of Weight Cutting

Definition and Goals of Weight Cutting

The term “weight cutting” refers to practices aimed at rapidly reducing body weight or achieving a specific physical condition in a short time. This is especially common in sports with weight categories (such as boxing, wrestling), or where lower body weight may provide an advantage (such as long-distance running). Weight cutting may include diet, fluid loss (for example through sauna use or diuretics), and intensive training.

The goals of such practices are generally twofold: first, to achieve optimal physical condition before competition, and second, to gain psychological advantage. From the latter perspective, athletes often feel that if they can achieve the desired body weight or physical condition, they have a better chance of performing well.

Historical Overview of Weight Cutting

The practice of weight reduction and weight cutting is not new; various methods were used to optimize the physical condition of competitors even in the Olympic Games of ancient Greece. Over time, however, these techniques have become increasingly sophisticated, especially with advances in medicine and nutrition science. Since the 1980s, significant attention has been focused on how these procedures affect health and performance.

Benefits of Weight Cutting: Performance Enhancement and Psychological Effects

Performance-Enhancing Effects

One of the main reasons for weight cutting is to improve the athlete’s performance. Numerous studies have shown that a certain degree of weight reduction can improve fitness and agility, especially in sports where lower body weight may be advantageous. For example, some research suggests that proper dosing of creatine and proteins can improve jumping height and sprint performance in female soccer players. Additionally, certain dietary supplements – such as nitrate-rich beetroot juice – may help in post-competition recovery and reduce muscle damage.

Another important factor is the optimization of energy use. Lower body weight can reduce energy requirements for performing certain movements, which can be particularly important in long-distance competitions.

Psychological Benefits

The psychological aspect also plays a significant role. Many athletes feel that if they can achieve their desired physical condition, they can enter the field or ring with more confidence. This confidence can increase their motivation and concentration, which can indirectly improve their performance.

Disadvantages of Weight Cutting: Health Risks and Long-Term Effects

Short-Term Health Risks

Weight cutting often comes with short-term health risks. These include dehydration, electrolyte imbalances, and cardiovascular problems. Recent studies suggest that excessive consumption of dietary supplements can cause tachycardia (rapid heartbeat), palpitations (heart flutters), and even cardiac arrest. Digestive disorders, dizziness, and fatigue are also common side effects.

Dietary supplements that are not properly labeled or contain prohibited substances can be particularly dangerous. Several studies have shown that some supplements contain ingredients that could potentially be doping substances. This can not only cause health problems but could also have serious consequences for an athlete’s career.

Long-Term Effects

Long-term effects may include hormonal imbalances, chronic cardiovascular problems, and mental health issues. Continuous weight reduction, for example, can negatively affect metabolism and hormonal function. Some research suggests that this can contribute to the development of eating disorders.

Additionally, the constant pressure to meet weight class requirements or achieve the desired physical condition can cause psychological stress. This can lead to burnout in the long term.

Problems Arising from Fluid Balance Disorders

A common method for rapid weight loss is fluid restriction, which can lead to severe dehydration. This not only impairs physical performance but can also lead to life-threatening conditions. Research has shown that fluid loss equivalent to just 2% of body weight can significantly reduce cognitive and physical performance. The consequences of severe dehydration include increased heart rate, decreased blood pressure, and impaired thermoregulation, which can be particularly dangerous during intense physical exertion.

Dehydration also affects muscle strength and endurance. Water content in muscle tissues decreases, resulting in weaker contractions and early fatigue. Additionally, fluid deficiency impairs joint lubrication and nutrient transport to muscles, increasing the risk of injuries.

The Dilemma of Effectiveness versus Health Risks… Is It Worth It?

From an effectiveness standpoint, weight cutting undoubtedly has benefits; however, these do not always justify the health risks. The scientific literature shows mixed results: while some studies have demonstrated the positive effects of certain dietary supplements, other research warns that they often do not provide statistically significant advantages.

Several meta-analyses suggest that neither creatine nor beta-alanine showed significant effects on certain performance indicators in all cases. However, their use may increase muscle mass or improve endurance under certain circumstances.

Health risks, however, represent a serious counterargument. In addition to problems arising from dehydration, serious side effects such as cardiac arrhythmia or stroke can occur. Taking these into account, many experts recommend that weight reduction should only be performed according to a well-planned protocol.

Alternative Approaches

Increasingly more research is focused on developing alternative approaches. These include, for example, gradual dietary modifications or training programs that naturally promote weight reduction without resorting to drastic methods.

Benefits of Periodized Nutrition

Instead of traditional weight cutting methods, many professionals recommend periodized nutritional strategies. This approach adapts nutrient intake to the athlete’s training and competition periods, ensuring both performance optimization and health preservation. During periodized nutrition, the athlete is not forced into extreme calorie or fluid restriction, instead gradually modifying their diet during different phases of the competition season.

Research suggests that this method significantly reduces the risk of metabolic and hormonal system damage while allowing the athlete to achieve optimal body composition and performance. A particularly important aspect is that periodized nutrition can prevent Relative Energy Deficiency in Sport (RED-S), which can have numerous negative health consequences, including bone metabolism disorders and hormonal dysfunctions.

Regulatory and Ethical Issues

Doping Regulations and Weight Cutting

Weight cutting methods often touch on the area of doping regulations. There are numerous substances and procedures that athletes use for rapid weight reduction, but which appear on the list of prohibited substances or methods. One example is the use of diuretics, which increase urine excretion and thus result in rapid weight loss. The World Anti-Doping Agency (WADA) and other sports organizations have developed detailed regulations to restrict their use.

Ethical considerations are also significant in this area. Weight cutting practices can not only endanger the individual athlete’s health but also the integrity of the sport. If an athlete applies extreme methods for weight reduction, it may give them an unfair advantage, especially if they use substances or procedures that are not accessible to everyone or may be dangerous.

Educational Initiatives

In recent years, numerous educational initiatives have been launched to inform athletes and coaches about the risks of weight cutting. These aim to provide scientifically-based information and suggest safer alternatives. Such programs are especially important for young athletes, who may be particularly susceptible to harmful practices, and for whom unhealthy weight reduction methods can have even more serious consequences on their developing bodies.

Conclusions

Examining the complex issue of athletic weight cutting, it becomes clear that although there are potential benefits – especially in the short term – these often do not justify the health risks. The mixed results in scientific literature indicate that further research is needed to precisely understand these effects.

It would be advisable to develop and promote alternative strategies that minimize health risks without reducing effectiveness. Furthermore, it would be important to increase athletes’ awareness of the dangers these practices may pose.

Based on the review of the literature, it is clear that gradual, well-planned weight reduction programs that take into account the athlete’s individual characteristics and the requirements of the sport are safer and more effective in the long term than drastic weight cutting methods. Therefore, it is the responsibility of sports professionals and researchers to develop protocols that allow both health preservation and performance maximization.

Thomas Bach Complex Sports Regeneration and Mental Therapist (febr 5, 2025)