Micronutrients & recovery
Post-weigh-in rehydration should involve consuming 125-150% of lost body mass in fluids containing specific electrolytes (1700mg Na, 800mg K, 2300mg Cl, 13g CHO per liter) to maximize absorption and retention.
After weigh-in, drink fluids containing sodium, potassium, chloride, and carbs (like a sports drink or ORS). Drink 125-150% of the weight you lost. Start with 750-1000mL right away, wait 30 minutes, then eat a small, digestible meal with 50-100g carbs. Continue drinking at 1-1.5 liters per hour.
To restore fluid balance, athletes should consume ~125% to 150% of the body mass lost through dehydration [70,78–80]. Rehydration beverages should contain ∼1700 mg of sodium, ∼800 mg of potassium, ∼2300 mg of chloride and ∼13 g of carbohydrates per liter.
Why this rating
Based on general rehydration physiology and oral rehydration solution principles.
Source
Short term body mass manipulation in powerlifting: a narrative review and best practice recommendations
Alexander Renner et al. · Journal of the International Society of Sports Nutrition · 2025
DOI 10.1080/15502783.2025.2591783
More from this paper
- Short-term body mass manipulation (SBM) in powerlifting should be limited to approximately 3% body mass loss when the weigh-in-to-competition window is two hours, as larger losses impair rehydration capacity and performance.Moderate
- Gastrointestinal content reduction via low-fiber diets is a safe and effective first-line SBM strategy that can reduce body mass by 0.5-2% without impairing performance.Moderate
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