England vs Mexico high altitude obsession: Beats, white noise and more – 8 steps to keep everyone from panicking

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Azteca Stadium, located 7,220ft above sea level, means England’s players will breathe harder when they face Mexico on Monday morning

Everything you need to know as we break down how England’s players are adapting to playing at altitude

What Happened: England have overcome some obstacles at the World Cup, but their next challenge at this mountainous height could be their toughest yet. But Thomas Tuchel’s side will need to overcome that if they are to reach the quarter-finals. What was said: Well, frankly, there was a lot. It feels like every endurance athlete, coach and expert has an opinion, and suddenly it’s less about who should play at right-back or whether Anthony Gordon or Marcus Rashford should start, and more about beetroot juice, Bain masks and breathing through straws. That could be a good thing…Feel the effect: Our reporter Ryan Taylor has been writing about high-altitude challengers since they landed in Mexico. He reports having brain fog, nausea, and headaches. Altitude explained: First of all, playing at high altitude can pose significant challenges, especially for those who are not used to the conditions. Increasing altitude means lower atmospheric pressure, and therefore less oxygen in the air, meaning you take in less oxygen with each breath and tire faster. Adaptation: This is not good news for Tuchel, but his players will also need more time to recover between bursts of intense exercise. Cold and dry air can also increase the rate of dehydration during exercise. What can be done: Now, this is where things get interesting, but unfortunately there’s not much that can be done, which is rather worrying for England – as Tuchel himself admitted this week. Ideally, Tuchel and his team would spend weeks getting used to thin air, but that won’t happen at the World Cup. England are scheduled to fly to Mexico City on Friday, 48 hours before kick-off. Not all is lost. Despite the concerns and Tuchel saying he would be at a “huge” disadvantage, there are things that can be done to aid performance rather than overcome obstacles. Former athlete Steve Magness has provided a very useful explanation of what England want to do with his Substack. First Four Points: The first four points he suggests are fairly simple, as they cover hydration, carbohydrate fueling, “bicarbonization,” and sleep protection. You may be wondering what “bicarb” up means. Ingesting sodium bicarbonate (heavy carbohydrates) is a strategy used to buffer acid buildup, and the best foods to eat include spinach, kale, carrots, lettuce, eggplant, potatoes, apples, oranges, raisins, beans, lentils, and herbs. Keep things simple: As always, tactics and pacing help. If England’s players can conserve energy and time their runs, they will avoid tiring too quickly. Halftime expresso? Apparently, consuming caffeine at the right time, ideally during the second half of your workout, can also help improve performance. Get Funky: Remember the fuss about pickle juice at Euro 2024? We’ve kept things simple, and now it’s time to learn all about the benefits of beetroot juice. Although it’s not a drink you’ll often see England players drinking, it can help improve players’ performance levels as it’s rich in nitrates, which increase nitric oxide and dilate blood vessels, improving blood flow and muscle efficiency. Sticking to pickle juice: It would be a mistake not to remember the “magic pill” that took the Three Lions to the final of EURO 2024. Rich in electrolytes for muscle function and hydration, pickle juice also: Reduces the risk of muscle cramps and aids in weight loss. Adaptation: There’s more good news. Heat and altitude affect the body slightly differently and it is unlikely that England’s players will adapt to the high altitude, but having been in the US for several weeks, they should be well accustomed to the heat.Sleeping aids: The FA have certainly done their homework, looking into how altitude affects England’s players and talking to teams from other sports as part of their research. England decided not to undertake oxygen therapy training ahead of Monday’s match, but have been using high-tech palm cooling devices during their stay in the United States to combat the heat. According to the BBC, players and staff who do not bring sleep aids such as earplugs or sleep bands will be provided with natural sleep therapy and white noise audio machines to ensure their sleep is not affected while in Mexico. Full text: Follow us here for the latest updates on the 2026 World Cup.