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In combat sports like MMA, cutting weight is a common practice, with fighters often shedding significant pounds in a short period to meet the required weight class. But while dropping weight for a fight may seem routine, the science behind it is complex, and when done improperly, the consequences can be devastating. One of the most dangerous aspects of rapid weight loss is the depletion of water weight, especially from the brain, which can significantly increase the risk of knockouts.
Water Weight: The First to Go, the Last to Return
When fighters embark on an intense weight cut, the first thing their bodies lose is water weight. This loss occurs through sweat, fluid restriction, and diuretic measures, which drain water not just from muscles and tissues but also from vital organs—including the brain.
The brain is composed of around 75% water, and maintaining this balance is crucial for normal function. During a rapid weight cut, the brain is deprived of its water stores, shrinking and leaving it more vulnerable to trauma. While muscles and tissues can quickly regain water after rehydration, the brain takes much longer to return to its fully hydrated state. This lag in brain rehydration is where the danger lies.
Why Cutting Weight Incorrectly Leads to Knockouts In MMA
When a fighter steps into the octagon without properly replenishing water in their brain, the risk of a knockout increases significantly. Here's why:
Less Cushioning for the Brain: In a fully hydrated state, the brain is cushioned by cerebrospinal fluid, which helps protect it from the impact of blows. During dehydration, this fluid is reduced, leaving the brain more exposed and less protected when taking a hit. This means that even strikes that might not normally cause a knockout can have devastating effects when the brain is in a dehydrated state.
Delayed Reaction Time and Cognitive Impairment: Dehydration affects brain function, slowing reaction times and impairing decision-making abilities. In a sport where split-second decisions can determine the outcome of a fight, even slight cognitive impairment can leave a fighter more vulnerable to getting caught by a knockout punch or kick.
Weaker Muscles and Slower Reflexes: Water isn't just vital for the brain—it's essential for muscle function as well. Dehydrated muscles are weaker and tire faster, making it harder for a fighter to defend themselves effectively. A slower defense leaves them more exposed to strikes, increasing the chances of getting knocked out.
Increased Risk of Brain Trauma: Repeated blows to the head are a concern for any fighter, but the risk of serious brain trauma skyrockets when the brain is dehydrated. Even if a fighter doesn't get knocked out, the damage done to the brain during a fight in a dehydrated state can have long-term consequences, including concussions and chronic traumatic encephalopathy (CTE).
Examples of Weight-Cutting Gone Wrong
There have been numerous examples of fighters who have suffered from improper weight cuts. One of the most well-known cases is that of TJ Dillashaw, who was severely dehydrated during his weight cut for his flyweight title fight against Henry Cejudo in 2019. Dillashaw admitted afterward that the extreme weight cut left him drained, and he was knocked out just 32 seconds into the fight. While the loss was attributed to a quick stoppage, many believe his compromised condition played a significant role.
Another fighter who experienced the dangers of improper weight cutting was Johnny Hendricks, who struggled with extreme weight cuts throughout his career. In 2016, after missing weight multiple times and performing poorly in several fights, Hendricks retired from MMA. His career serves as a cautionary tale of the risks of pushing the body too far in the quest to cut weight.
How Fighters Can Avoid Weight-Cut-Related Knockouts
Gradual Weight Management: Fighters should avoid the temptation of extreme, last-minute weight cuts. Managing weight throughout training camp with a balanced diet, proper hydration, and a focus on long-term goals can help reduce the need for drastic measures in the days leading up to the fight.
Scientific Rehydration: Post-weigh-in rehydration is critical, but it has to be done properly. Drinking large amounts of water or electrolyte drinks right after the weigh-in may seem like the solution, but the body can only absorb so much fluid at a time. Proper rehydration protocols, including sipping water steadily and including the right electrolytes, are key to replenishing the brain and other organs safely.
Work with Professionals: Nutritionists and weight-cut specialists play an increasingly important role in MMA. These professionals help fighters cut weight safely, ensuring that they don’t lose too much water too quickly and that rehydration is done in a way that allows the brain to fully recover before stepping into the cage.
Monitoring Cognitive Function: Fighters should pay close attention to their cognitive and physical abilities during a weight cut. If a fighter feels mentally sluggish, dizzy, or experiences other symptoms of severe dehydration, it’s a clear sign that they may need to adjust their approach or even withdraw from a fight to avoid long-term harm.
Conclusion: Protecting the Fighter's Brain
While cutting weight is part of the game in MMA, fighters must be cautious about how they approach it. Water weight is the first thing to go during a cut, but without proper rehydration, the brain remains at risk, leaving fighters more susceptible to knockouts and long-term damage. By focusing on safe, gradual weight management and following proper rehydration protocols, fighters can protect their most valuable asset—their brain—and increase their chances of success in the octagon.
For fighters, teams, and fans, understanding the science behind weight cutting isn’t just about making weight—it’s about ensuring fighters can perform at their best while staying safe.
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