Hydration break: how does stopping prevent players' bodies from collapsing? In this World Cup, a new rule will enter the field – and this time with the aim of preserving the players' health: the hydration break. At 22 minutes of each half, the match will be stopped for three minutes. This is because, if high temperatures can lead to dehydration even under normal conditions, when it comes to exercising in the heat, the situation can be even more critical. According to FIFA, the interruption aims to guarantee the best possible conditions for the athletes. “In all matches, regardless of location, stadium coverage or temperature, there will be a three-minute hydration break. It will be three minutes from the opening whistle to the final whistle in both halves,” said Manolo Zubiria, USA Tournament Director for the 2026 FIFA World Cup, when announcing the initiative in December 2025. MetLife Stadium will be used in the 2026 World Cup. ge / Camilo Pinheiro Machado And experts argue that a hydration break can really be essential to prevent the body from collapsing during games. Gilberto Ururahy, a doctor specializing in preventive medicine at UFRJ and honorary member of the Brazilian Academy of Rehabilitation Medicine, explains that stopping is essential because it interrupts the body's continuous heating cycle. "During a football match in extreme conditions, the athlete loses liters of sweat and has no natural time to replace this loss. The mandatory break allows the player to stop, hydrate, temporarily reduce his heart rate and give his cooling system a break", he states. 👉In the report below, you understand better: What are the effects of high temperatures on players’ bodies? What are the main symptoms of the body overheating? Why a hydration break is important How should hydration be carried out throughout the game READ ALSO: Dehydration in the heat: pee is a 'thermometer' to avoid symptoms; children and the elderly are at greater risk What happens to the body when you feel too hot? Understand hyperthermia care Hot games and the effect on the body With games being played between the end of spring and the beginning of summer in the northern hemisphere, there is a high chance that players will face high temperatures in matches. And the effects on the body tend to be even more intense, considering the physical effort. In situations of extreme heat, especially during physical activity, the body begins to sweat a lot to try to lower its internal temperature. ⚠️Ururahy warns that, in these moments, the problem is that, along with sweat, we lose water and essential minerals, such as sodium and potassium. "As a result, the blood volume decreases, the heart needs to beat faster to keep the blood circulating, and the body temperature starts to rise dangerously. It's as if the car engine was overheating and the coolant was running out", he compares. Michele Trindade, nutritionist and vice-president of the Brazilian Sports Nutrition Association (ABNE), also explains that, at this moment, there is a kind of circulatory conflict. This is because the body needs to accelerate its heartbeat while the oxygen demand of the muscles remains high. 🥵And this situation can generate a series of negative consequences for the player's body. Among them, experts highlight: Cramps Heat exhaustion Heatstroke Furthermore, they also add that extreme heat increases the risk of muscle injuries, as heated and dehydrated muscle is more vulnerable to tears. Symptoms of overheating Even the most subtle signs throughout the game can indicate that something is no longer going well with the body – and discomfort is the first warning sign. "When the heat becomes a risk, symptoms such as dizziness, excessive muscle weakness, nausea, intense headache, mental confusion, hot and dry skin appear (when the body can no longer sweat), and even fainting", lists Gilberto. This condition described by the doctor is still characterized by being thermal exhaustion, that is, when there is an excessive loss of salts (electrolytes) and liquids due to heat. Heatstroke x thermal exhaustion: what are the risks of high temperatures and when to be alert? However, if exhaustion is not treated, it can cause heatstroke, which raises body temperature to 40ºC or more – the temperature considered normal varies between 36ºC and 37.2ºC. Heatstroke cases are considered the most serious, when the body actually collapses, with a serious risk of neurological impairment, kidney damage and even death. ➡️The main symptoms include: Dizziness Feeling of imminent fainting Poor motor coordination Fatigue Headache Blurred vision Muscle pain Nausea Vomiting Seizures Break for hydration and body cooling In this context of so many potential negative effects that high temperatures can have on the body, taking a break for hydration during games in the heat becomes a safety issue for the health of athletes. In addition to the stoppage allowing the player to drink fluids, it is important because it interrupts, even if momentarily, the physical effort. "The break (known as cooling break) is vital to interrupt the production of metabolic heat. In football, repeated sprints, sprints and changes of direction and physical contact generate an immense internal thermal load. The break allows blood to return from the periphery to the central core and muscles, in addition to offering the critical opportunity to replenish plasma volume", analyzes Michele. Ururahy also points out that "it's like giving the engine a break to cool down before it starts". Even though the break is only three minutes long, it is enough for the body temperature to reduce, relieving cardiovascular overload and allowing the body to recover minimally. Another important point is that this short rest can help improve performance throughout the match. 🏃🏻This is because, when the player is dehydrated, there is a loss in the ability to make quick decisions, a decrease in strength, worsening of motor coordination and an increase in reaction time. "The break allows him to restore, albeit partially, his physical and mental functions. With this, he is able to maintain a more constant pace throughout the game, avoiding sudden drops in performance in the second half", observes the specialist. Hydration throughout the game Because it is a scenario of intense heat and exercise, hydration is not as simple as everyday life, that is, water alone is not enough when sweat loss is very high. Experts explain that, although water is essential for hydration, it does not replace lost minerals. "The ideal is to drink drinks that contain electrolytes, such as sodium and potassium", comments Ururahy. They also state that there is no exact amount of liquid that each player should drink during the break, but it is recommended that the athlete drinks enough to quench their thirst and create a certain reserve. "There is no universal value, but, in three-minute breaks, it is suggested to ingest 200 ml to 400 ml of cold sports drinks, which also help with internal cooling", says Trindade.