The coach of Blua de Sanitas, Alejandro Maroto, has explained that high temperatures condition sports performance by increasing the load on the cardiovascular system, accelerating dehydration, and reducing technical precision when high-intensity efforts are made.
In relation to the Soccer World Cup being held in the USA, Mexico, and Canada, the specialist has pointed out that footballers will have to deal with episodes of intense heat, strong solar radiation, and, in some cases, high humidity levels. This scenario, he emphasizes, makes heat a key element both from the point of view of performance and health, as it alters the way the body responds to repeated efforts for 90 minutes.
He recalled that, in professional football, performance is based on "brief and very demanding" actions: sprints, changes of direction, jumps, accelerations, and incomplete recoveries between plays. When the outside temperature is high, the body must dedicate part of its resources to evacuating heat. To achieve this, it increases sweating and diverts more blood flow to the skin, and as a result, the muscle has less capacity to sustain intense efforts, forcing the heart to work with an extra load.
"In a match with heat, the footballer does not get tired just because they run a lot, but because their body is competing at the same time against the opponent and against the temperature. Heart rate rises faster, more fluid is lost, and each sprint leaves a greater bill for the next action. This can cause the player to be late for a press, reduce the maximum speed they can sustain, or need more time to recover after an intense effort," the expert pointed out.
ADAPTING EXERCISE TO SUMMER
Maroto warns that this situation is not limited to elite sports. During hot months, many people try to maintain their usual exercise routine unchanged in activities such as paddle tennis, cycling, or running, without modifying schedules, intensity, or rest times. However, a seemingly normal session can become an excessive burden when performed in high temperatures, especially in high-intensity sports, prolonged training, or outdoor practices.
Given this scenario, Sanitas specialists recommend following a series of guidelines to exercise safely on hot days. Among them, they suggest decreasing intensity from the start of the workout and hydrating in advance, without waiting to feel thirsty.
Along the same lines, they insist on avoiding the most demanding workouts during the central hours of the day and properly selecting the location and sun exposure. They also advise reviewing clothing and equipment, as dark, very tight, or poorly breathable garments hinder the elimination of body heat.
Furthermore, they remind that the appearance of dizziness, chills, nausea, severe headache, persistent cramps, confusion, or loss of coordination are alarm signals that require immediate interruption of the activity.
"Training in the heat requires a change in mindset. It's not about demonstrating endurance, but about adjusting the load so that the exercise remains healthy. In summer, an intelligent session can consist of doing less volume, resting more, and finishing with good sensations. Forcing when the body no longer regulates temperature well increases the risk of exhaustion, injury, or heatstroke," concludes the personal trainer from Blua de Sanitas.