Fight Preparation
Weight Cutting Basics for Muay Thai
Weight cutting is the part of fighting nobody enjoys. Done badly it's dangerous; done well it's a small, controlled adjustment. Here's the safe approach.
The principle
You cut water weight, not real weight. The cut is a temporary reduction that you rehydrate immediately after weigh-in. Anything more than ~5% of body weight as a water cut is risky.
What's safe to cut
| Body weight | Safe water cut |
|---|---|
| 60 kg | 2–3 kg |
| 70 kg | 3–3.5 kg |
| 80 kg | 3.5–4 kg |
| 90 kg+ | 4–5 kg |
Beyond these ranges you're into dangerous territory — performance crashes and the risk of serious harm rises sharply.
How to cut (the right way)
- The week before — eat clean, slightly reduce carbs, keep protein high.
- 48 hours out — reduce salt and fibre, sip water steadily.
- 24 hours out — switch to sips only, light low-residue food.
- Morning of weigh-in — gentle sauna or hot bath if needed; never train in a sweat suit.
What never to do
- Diuretics — they strip electrolytes and can cause kidney damage.
- No water at all for 24h — this is how fighters end up in hospital.
- Cutting alone — always have your coach or a teammate present.
Rehydration
As soon as you weigh in, start rehydrating. Sip an electrolyte solution, not just water. Eat slowly — a heavy meal straight after a cut will wreck you. You have hours, not minutes.
If you ever feel dizzy, cold-sweating or confused during a cut, stop. No fight is worth a hospital trip.
