Important Safety Notes (Read First)

• This method only reduces water weight and must be followed by proper rehydration.

• Do not attempt if you have heart, kidney, blood pressure issues, or are feeling ill.

• Stop immediately if you feel dizzy, faint, nauseous, or confused.

• This is not a long-term or frequent practice.  It is only used to make weight for a tournament.

• This weight cut should be performed the night before the weigh in.  After the cut is performed, sleep and check weight in the morning before weigh in no food or water before weigh in.  Chewing on ice can relieve some discomfort in a pinch.

 Epsom Salt Bath Instructions (Weight Cut Method)

What You’ll Need

• 2–4 cups Epsom salt (magnesium sulfate)

• Very hot bath water (but safe—no burns)

• Towels or a robe

• A warm room (optional but helpful)

• Timer

• Scale (optional, to track loss)

Step-by-Step Process

1. Prepare the Bath

• Fill the tub with hot water (typically 100–104°F / 38–40°C).

• Add 2–4 cups of Epsom salt and stir until dissolved.

2. Enter the Bath

• Submerge your body up to the neck if possible.

• Keep arms and legs underwater to maximize sweating.

3. Duration

• Stay in the bath for 15–30 minutes.

• Beginners should start at 15–20 minutes.

• Advanced athletes may go longer, but never exceed 30 minutes.

4. Increase Sweat Output (Optional)

• Drape a dry towel over your shoulders while in the bath.

• Keep the bathroom door closed to retain heat.

5. Exit Carefully

• Stand up slowly to avoid lightheadedness.

• Pat dry quickly—do not cool off immediately.

6. Post-Bath Sweat

• Wrap yourself in a towel or robe.

• Sit or lie down for 10–20 minutes to continue sweating.

7. Check Weight

• Many athletes lose 1–3 lb (0.5–1.5 kg) per session depending on body size and hydration status.

Can You Repeat?

• Yes, 1–2 sessions max in 24 hours, with rest between.

• Multiple short sessions are safer than one extreme session.

 Rehydration After Weigh-In (Critical)

After weigh-in:

• Start with electrolytes + water (not plain water alone).

• Sip steadily for the first 30–60 minutes.

• Add carbohydrates and sodium to help restore fluids.

 Common Mistakes to Avoid

•  Using scalding water

• Staying in too long

•  Standing up too fast

•  Skipping electrolytes after

• Repeating daily for weeks