Free download — two PDFs, one email
Two free PDFs for fight week
The hour-by-hour REAL Rehydration Plan and the plain-English ISSN guide. Tell us where to send them and they're in your inbox within minutes — built on the 2025 ISSN combat sports position stand.
- PDF 1 — The REAL Rehydration Plan: hour-by-hour from the scale to the first bell. 24-hour weigh-in on one side, same-day on the other.
- PDF 2 — The ISSN Guidelines, in Plain English: the four numbers that matter, the shape of the 24 hours, and what the guidelines are not.
- Both include the safety lines most guides skip — the stop signs, and why IV rehydration is a WADA violation, not a shortcut.
Before you use this: this plan is educational information only. It is not medical advice, and it is not a substitute for individual guidance from a doctor, registered dietitian or accredited sports nutritionist.
It is not a licence to cut harder. Nothing in it makes a bigger cut safe.
Under-18s, and anyone with a heart, kidney or metabolic condition or an eating-disorder history, should not cut weight or rehydrate to a plan like this without direct medical supervision.