Looking for how to water cut for a powerlifting meet? This calculator can help.
If you’re looking for a broader guide on cutting weight for a meet (24 hour and 2 hour weigh in), I highly recommend Powerlifting To Win’s guide.
Most powerlifting meets, including USAPL and IPF, require that athletes weigh in 2 hours prior to competing. This water cut spreadsheet helps you know how much water to drink so you can cut 5-15 pounds easily.
This spreadsheet is based off of Mike Hedlesky’s article. He claims he’s used this to drop 10-15 pounds without sacrificing strength. I’ve personally used this water cutting guide to drop 8-ish pounds prior to a meet and still hit PRs. I highly recommend reading it.
This spreadsheet makes everything dead simple. Just plug in your meet date and your weight in pounds. The spreadsheet will calculate everything else for you.
Reddit discussion on this method here.