Why You're Tired, Flat, and Still Not Making Weight
If you’re cutting water like a caveman — sitting in saunas for hours, guessing how much to sip, or salt-loading without a plan — you’re setting yourself up to fail.
This email gives you a clean, 4-phase hydration plan that actually works.
No guesswork. No bloat. No last-minute panic cuts.
🔁 4-Phase Hydration Protocol for Fighters
🟥 Phase 1: 7–5 Days Out (Baseline Load)
Start loading water + holding sodium. Keep carbs steady.
This builds up blood volume + primes the body to flush.
Water: 6–8L daily
Salt: Normal intake (don’t cut yet)
Carbs: Moderate (200–300g/day)
Fluids = plain water, electrolytes, herbal teas
NO creatine or high-fiber foods (ditch oats, bars, beans)
🟧 Phase 2: 4–3 Days Out (Sodium Taper)
Start lowering salt and carbs to gently reduce water retention.
Water: Stay high (6–7L)
Salt: Reduce slightly (don’t cut cold)
Carbs: Drop to 100–150g/day
Meals: Shift to low-residue foods (e.g. rice, eggs, chicken)
Supplements: Add dandelion or vitamin C (mild natural diuretics)
🟨 Phase 3: 2 Days Out (Water Manipulation)
This is where most fighters screw it up. You don’t just stop drinking — you taper down with precision.
Water: 3–4L max
Salt: Near-zero
Carbs: 50–75g max
Food = white rice, white fish, eggs, rice cakes
Optional: start baths if needed (no saunas yet)
🟩 Phase 4: Weigh-In Day (Final Cut)
Cut the last 1–3% using hot baths or light sweats — never long sauna sessions. Rehydrate slowly after.
Water: Sip ONLY until weigh-in
Bath protocol: 15–20 mins hot soak + 10 mins wrap (repeat)
Post-weigh-in:
500ml rehydration formula
White rice + lean protein
Sip + snack every 90–120 mins
🚫 Why Most Fighters Fail the Water Cut
They cut sodium too early and flatten out
They panic and stop drinking days too soon
They guess instead of measuring
They wait too long to start and end up drained
Smart water cuts feel controlled — not chaotic.
You’re not guessing. You’re managing. That’s the difference.
🥊 Want to Follow the Same System I Use With Fighters in Camp?
The Fight Camp Nutrition Course breaks this all down:
✅ Water/sodium timelines
✅ Fight week meals
✅ Supplement timing
✅ Step-by-step weight cut guide
✅ Recovery + rehydration playbook
Grab the Fight Camp Nutrition Course here⬇️
— Athlete’s Appetite Team
