UFC is the most popular mixed martial arts franchise and one of the most valuable sports companies in the world. For any mixed martial artist looking for top-performing supplements and diet pointers, a helpful question is: “what would a UFC fighter do?” In the same spirit, let’s look at how UFC fighters rehydrate.
What do UFC fighters drink to rehydrate? UFC fighters drink electrolyte-rich water to stay hydrated when cutting weight and Gatorade and other hydration drinks for rehydration when trying to gain weight. UFC’s official beverage partner, Monster, also has electrolyte-rich energy water that some fighters drink before fighting.
In this article, you will learn everything you need to know about hydrating as a fighter. The post includes a breakdown of:
- The type of drinks UFC fighters consume before a fight
- In the middle of one
- After a match
It also covers the top rehydration drinks towards the end, alongside a brief overview. But first, let’s address the most common hydration drink of all time: water.
What Kind of Water do UFC Fighters Drink?
UFC fighters drink electrolyte water to improve their hydration without filling their stomachs with liquid. (This is especially important before a bout.)
In daily life, UFC fighters drink the same water as most people. But before and after the fight, their hydration choices are different.
During the match, fighters need to hydrate, and their choice of beverage is crucial to their overall performance.
For anyone interested in MMA, the drinks fighters have before, and after a fight and the water they drink between rounds should be the most relevant.
What Do UFC Fighters Drink Between Rounds?
UFC fighter sip water between rounds. While the official “water” for the UFC fighters is a Monster Energy brand electrolyte water, most fighters sip bottled water. It is easier on the body and doesn’t produce a biochemical burden.
For the duration of the combat, a fighter’s body should have a unified aim to fight. Consuming anything with sugar or electrolytes can start internal reactions that split one’s focus. If you’ve experienced a food coma, you already know that digesting food can cause significant fatigue.
Sipping anything sugary can have a similar effect, albeit to a minute extent. But since the stakes are so high, UFC fighters can’t even afford to slip up by that much.
Electrolyte overload can cause cramping, and no one wants to risk that mid-fight. Many UFC fighters don’t even drink water – they spit out most of the water they sip.
Why do UFC Fighters Spit Water Out?
UFC fighters spit out water during fights because they need very little water (just enough to moisten their mouths). Moreover, water can help regulate body temperature, especially around the head.
On average, a single sip’s worth of water is consumed out of every 16 ounces a fighter “drinks.”
That said, different MMA fighters have different tolerance of, and need for, water. That’s why you can see some fighters not spitting any water out while others don’t seem to take any in.
The average fighter, however, doesn’t leave hydration until the middle of the fight. Instead, they hydrate before the fight and rehydrate afterward.
What do UFC Fighters Drink to Hydrate Before a Fight?
UFC fighters can drink Gatorade, Monster Hydro, or Prime Nutrition to hydrate before a fight.
How much sugar and electrolyte content they consume depends on the time left for the fight. The closer they get to a fight, the fewer additives they consume.
The individual drinks they consume are recommended by their respective nutritionists but what is common among them is that they all feature electrolytes.
But not all electrolyte beverages are made equal. That’s why the less sugar a beverage has, the higher the likelihood of a mixed martial artist adopting it.
What do UFC Fighters Drink to Rehydrate (After a Fight)?
UFC fighters drink sugary electrolyte beverages that simultaneously rehydrate them and replenish their depleted glycogen levels. These drinks are also beneficial as postworkout hydration beverages.
Gatorade is one of the most common sugary rehydration drinks.
For many mixed martial artists, what they drink before and after a fight is similar. But the elite-level professionals like to get a denser dose of electrolytes before their fights and a lighter electrolyte drink afterward. The rationale is that fewer sips of the denser beverage will keep them hydrated without slowing them down.
After the workout, they can drink more water, so they don’t need as many electrolytes.
Are Energy Drinks Good for Hydration?
Novices might assume that Monster Energy is best for fighters because of their sponsorship deal with the UFC.
But fighters have energy and hydration needs, and Monster Energy can fuel one while negatively impacting the other.
Energy drinks are typically not suitable for hydration.
If you find yourself running out of energy in a drawn-out fight, you can drink an electrolyte-rich energy drink like Monster Hydro. But if you feed dehydrated yet have no energy-related issues, you should focus on hydration.
Most fighters have one or the other problem, and knowing yourself is the key to picking a beverage that works for you. On average, strikers rely on energy drinks, while grapplers use hydration beverages.
Best Drink for Rehydration
If your MMA relies heavily on BJJ (Brazilian Jiu-Jitsu) or wrestling, you’ll sweat a lot. You won’t need an energy drink as often as you’ll need to replace water.
During the fight, you have to sip room-temperature water. But after the fight, consume a rehydration beverage while your body is warm.
The best drink for rehydration for mixed martial artists is Propel Water, which introduces calories to the body without packing excess calories. This choice can help fighters maintain their weight.
Gatorade is a better option for heavy-weight fighters, as it can restore depleted glycogen.
Fighters And Beverages: A Contextual Table
Now that you know what UFC fighters drink to rehydrate, let’s look at standard drinks MMA enthusiasts can drink at different stages based on context.
This table covers different types of beverages a fighter might drink from the start of the fight camp.
| Context | Drink | Rationale |
| Striker, 15 minutes before a fight | Energy Drink or pre-workout | Strikers need to punch and kick with a lot of strength. |
| A grappler, 30 minutes before a fight | Calorie-free hydration beverage | Wrestling leads to rapid dehydration. The bouts go on for a longer period. |
| Heavy-weight, after a fight | Gatorade, a calorie-rich energy drink | Rehydration and a dose of sugar are needed |
| Lower weight classes, after a fight | Propel Energy Water is a low-calorie rehydration drink | Fighters cannot afford to consume liquid calories even for rehydration |
| Fighters, during a bout | Water, small doses | Any additives in water can make it harder to process for the body in the middle of a fight |
Final Thoughts
Now that you know what UFC fighters drink during and after their fights, you can rehydrate according to your needs as an MMA enthusiast.
But before you buy a hydration drink, make sure that it actually matches your requirements and not those of your favorite UFC star!
Your go-to beverage should be according to your weight class and fighting style.
Photo altered by dejittr.com | Photo attribution: Baylee Gramling
