THE REHYDRATION CORNER
Your numbers, from the scale to the first bell.
Three details, and you get the plan with your amounts filled in — fluid, tablets, carbohydrate and clock times. Built on the 2025 ISSN combat sports position stand. Educational information only, not medical advice.
ANTI-DOPING
An IV drip is a doping ban, whatever is in the bag. Rehydrate through your gut.
STOP AND GET HELP
Confusion or slurred speech · fainting · vomiting that won't stop · no urine six hours after starting · chest pain · dark brown urine. UK emergency: 999. Tell them you have been cutting weight.
Recovery after making weight — never a reason to cut harder. Not for under-18s, or anyone with a heart, kidney or metabolic condition or eating disorder history, without medical supervision. This applies published guideline figures to your weight and timings; it does not know your history and is not a substitute for a doctor or registered dietitian. Work with your coach and your sanctioning body's rules. Ref: Ricci et al. (2025), ISSN position stand: nutritional considerations for combat sports, JISSN 22(1).
WANT THIS DONE PROPERLY?
Expert online fight prep support
Weight cut, rehydration and fight-week nutrition, planned with a working fight coach and Sports Medicine graduate. DM us on Instagram or enquire here. Everything in this plan, in one box: Pre-order REAL Recharge — or just the tub: REAL Hydrate.