During training, strong physiological mechanisms of reducing heat are associated with preventing a sharp increase in the body's core temperature. However, a hot and humid environment can significantly add to the challenge that Futsal physical exercises create on the human body's temperature regulation system, because the heat exchange between the body and the environment becomes severely impaired under these conditions.
This issue can lead to severe performance reduction and increased risk of developing heat diseases. Fortunately, there are a number of strategic plans that Futsal players can use to prevent or reduce these risks associated with training in the heat.
“Nutritional interventions seem to be the most effective methods”
In this context, flexibility and nutritional interventions seem to be the most effective methods.
During heat adaptation, the temperature thresholds for vasodilation and the initiation of sweating are reduced, which, in combination with the expansion of plasma volume, improves cardiovascular stability.
Effective nutritional interventions include optimizing the state of water supply by replacing liquid drinks. The second item should include appropriate amounts of glucose and sodium, which improve water absorption and excretion.
During exercises, large amounts of energy are released in the form of heat. In order to prevent the continuous increase in the core body temperature, physiological mechanisms such as dilation of skin vessels and sweating cause heat dissipation to increase. However, various factors such as hot and humid environments and the reduction of water in the body can negatively affect the body's temperature regulation.
Fortunately, players can reduce the effects of this type of heat by adapting to the heat and supplying the body with water. It takes 7 to 14 days for most people to complete the heat acclimatization process.
“Intense intermittent exercises in hot conditions can be the best way to adapt to heat”
Intense intermittent exercises or continuous moderate exercises in hot conditions can be the best way to adapt to heat.
In terms of water supply, it is suggested that futsal players consume liquids at a rate close to the rate of water loss in the form of sweat and urine. This work generally requires the consumption of 200 to 300 ml of liquid every 10 minutes, which should start before training and continue until 20 minutes before the end.
It has been shown that adding carbohydrates of less than 7% to sports drinks leads to better intestinal absorption by creating a proper osmotic gradient.
To obtain effective post-exercise hydration, hydration drinks should contain moderate to high amounts of sodium (≥50 mmol/L) and should be consumed in a volume greater than 1.5 times the water loss.
“The amount of lactate in the blood of Futsal players is higher than football players”
In the end, the amount of lactate in the blood of Futsal players is higher than football players. Studies show that short-term periodic activities such as Futsal sports have been used in longer periodic activities at high intensities to increase the level of blood lactate and, as a result, increase the ability to absorb it and the processes involved in this process.
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