Training in the heat: how the brain reacts to fatigue and how to protect it

With the arrival of summer, training in the heat becomes a real challenge. It's not just about physical exertion: the brain It is one of the organs most affected by heat stress. Concentration, lucidity and mental alertness can drop dramatically when temperatures rise, affecting not only performance but also safety.

In this article we find out what happens to our brain during physical activity at high temperatures and what strategies adopt to protect it. Training in the heat is possible, but it requires greater attention so as not to have negative consequences.

Training in the heat: what happens to the brain And to the body?

During a workout in high temperatures, the body activates its defense mechanisms: increases sweating for cool, the blood flow moves to the skin and the heart works to more. But these physiological changes also come at a cost to the brain.

Heat reduces the availability of oxygen and nutrients to the nervous system, negatively affecting cognitive functions such as attention, responsiveness and coordination. Also, when the temperature exceeds 38°C, the brain begins to slow down the processes to protect against possible overheating.

Training in the heat: hydration and Nutrition Fundamental Allies

Hydration It is the first line of defense against the negative effects of scorching temperatures on the brain. Even a loss of body fluids of 1-2% can compromise short-term memory and concentration. For those who train in the heat, It is essential to drink regularly, preferring fresh water or beverages functional as S-Nap Shot, created by experts in neuroscience and with a taste pleasantly fruity and thirst-quenching: you can try it here.

Nutrition also plays a crucial role: fresh fruits, vegetables and snack Healthy micronutrients such as magnesium and potassium help maintain the hydrosaline balance and mental alertness, as well as determined foods are suitable for supporting cognitive functions.

Strategies to protect the brain during summer training 

Training safely also means protecting the brain. Here are some practical tips:

• Train in the cooler hours (early morning or late afternoon).
• Make pause in the shade or in environments Ventilated.
• Use breathable clothing to promote thermoregulation.
• Practice breathing techniques conscious to reduce mental fatigue.
• Takes care of sleep and recovery: A rested brain tolerates stress better.

Warning signs not to be underestimated

Training in the heat can lead to a condition of Anticipated mental fatigue: even if the body resists, the brain it sends signals to slow down. Concentration drops, movements become less precise and increases the risk of errors, especially in sports that They require tactical lucidity, like padel or football.

The heat can also alter mood, generating irritability and a sense of frustration. For this reason, it is important to listen to the mental signals as much as physical ones. Confusion, headaches, Disorientation or a feeling of mental emptiness are alarm bells to be taken seriously. If they appear, stop exercising immediately and hydrated. The risk is not just a drop in performance, but real heat stroke with neurological consequences.