10 days out from fight night. You are 15 pounds over the limit. You have to make weight to show your discipline, seriousness and discipline to fight. Or be embarrassed and disappointed. You eat right, drink lots of water but the voices still whisper, “you won’t make weight.” You get a little nervous and concern but you stick to the plan.

In Edition #153, learn how to lose 10 lbs in 3 days.

What’s your biggest challenge?

🟩🟩🟩🟩🟩🟩 Lower Back Pain
⬜️⬜️⬜️⬜️⬜️⬜️ Knee Pain
⬜️⬜️⬜️⬜️⬜️⬜️ Both
⬜️⬜️⬜️⬜️⬜️⬜️ Neither -- Feeling Great

Water loading is a temporary weight manipulation strategy.

It does not burn fat. It changes how much water your body stores and releases.

Athletes in combat sports, bodybuilding, and fitness competitions sometimes use these strategies before weigh-ins or events.

However: 🚨 Incorrect water manipulation can cause:

This guide is for education only. Never attempt an aggressive water cut without qualified supervision.

Your body constantly balances:

Water loading uses a simple idea:

When water intake increases for several days, your body adapts by increasing urine output.

When water intake suddenly decreases, the body may continue releasing extra fluid temporarily.

The result:

📉 A short-term drop on the scale.

Usually this is:

Not fat.

Water weighs approximately:

1 litre of water = 1 kilogram (2.2 lbs)

A trained athlete may temporarily manipulate:

💧 2–5 litres of body water

Equivalent:

📉 2–5 kg (4–11 lbs)

The exact amount depends on:

A 180 lb athlete and a 130 lb athlete will not lose the same amount.

Educational example: 170 lb athlete

Goal: Increase water intake → maintain sodium → gradually reduce water → temporary scale drop.

Day 1: 5 L
Day 2: 6 L
Day 3: 7 L

Estimated scale change: ⬆️ +2 to +5 lbs possible

Why? More fluid is temporarily stored.

Keep consistent: 2,000–3,000 mg sodium/day

Do NOT suddenly remove salt.

The body needs sodium to regulate fluid balance (avoid cramping).

Focus on:

✅ Lean protein

✅ High-water foods

✅ Potassium-rich foods

Example day:

Increase:

Day 4: 7 L
Day 5: 8 L
Day 6: 8 L

The body becomes more efficient at removing water.

Urination increases.

Maintain: 2,000–3,000 mg/day

Avoid:

Large sodium swings can change water retention.

Keep moderate-high. Carbohydrates store glycogen.

Every gram of glycogen stores approximately 3 grams of water.

Foods:

✅ Rice
✅ Oats
✅ Potatoes
✅ Fruit

This is where supervised athletes manipulate intake.

Example:

Water: 5–6 L

Sodium: Normal

Water: 3–4 L

Sodium: Lower but not eliminated

Water: 1–2 L depending on individual circumstances

Sodium: Reduced

Estimated temporary loss:

📉 3–8 lbs possible

Some athletes lose more. Some lose less.

Neither. Salt helps:

✅ Muscle contraction
✅ Nerve function
✅ Fluid balance

The problem is not salt. The problem is extreme changes.

A common mistake:

Monday: “Zero salt.”

Tuesday: Huge restaurant meal.

Your body notices. Consistency wins.

After weigh-in:

The priority becomes:

Typical recovery foods:

Performance matters more than the scale.

Sweating feels like progress.

But: A 2-hour sauna session does not equal 2 hours of fat burning.

Sweat loss: 💦 Temporary weight reduction

Fat loss: 🔥 Long-term energy deficit

Example: Lose 5 lbs overnight?

Almost certainly: Water + glycogen + food volume.

Not 5 lbs of fat.

Stop immediately if experiencing:

❌ Confusion
❌ Severe headache
❌ Dizziness
❌ Chest pain
❌ Nausea
❌ Weakness
❌ Loss of coordination

Your health is always worth more than a number.

❌ Myth:
“I lost 8 pounds this weekend, so I burned 8 pounds of fat.”

✅ Fact:
Rapid weight changes are usually changes in water balance.

Your body is not a machine to hack. It is an ecosystem to understand. Water loading is a tool used by athletes—not a shortcut for fat loss. The best physique is not built by chasing the scale.

It is built through:

💪 Training
🥗 Nutrition
😴 Recovery
🧠 Consistency

For the next 3 mornings, become your own hydration detective.

Each morning before breakfast:

Then ask yourself:

At the end of the week, compare your answers.

💬 Question: Which had the biggest effect on your weight—food, water, or exercise?

Share your result with a friend or tag me on Instagram @TrainWithOverman

You’re why I spend hours researching and crafting these editions so you can read more OVE’s Guide and cut water safely when dropping your weight.

Until Next Edition,

Coach DC
OVE’S GUIDE 👁️

^{The information in this newsletter is for informational purposes only and may not be appropriate or applicable based on your circumstances. Overman Perspective Inc. does not provide medical or licensed advice. Please get in touch with your healthcare professional for medical advice specific to your health needs.}