Harry Kane, Jude Bellingham, caffeine, and beetroot juice—if England is to defeat Mexico and navigate the challenges of playing at high altitude in Mexico City this Sunday, they’ll need all these elements and more to advance to the World Cup quarterfinals.
After progressing to the round of 16 by competing in climate-controlled stadiums across Dallas and Atlanta, as well as in rainy conditions in Boston and New Jersey, England’s coach, Thomas Tuchel, acknowledged that facing Javier Aguirre’s team at the Estadio Azteca—located approximately 7,220 feet above sea level—will present “impossible” challenges due to the “significant disadvantage.”
While Mexico benefits from passionate home support, the true challenge for visiting teams lies in playing at high altitude. With England landing in Mexico City just 49 hours before kickoff on Friday, Tuchel’s squad will not have ample time to acclimatize to the conditions.
El Tri boasts a strong record at the Azteca, the site of England’s 1986 World Cup quarterfinal loss to Diego Maradona’s Argentina. Since 1966, Mexico has lost only twice in 89 competitive matches at the Azteca, with those defeats occurring against the United States and Honduras in September 2013.
What challenges await England, and how can they mitigate these issues to improve their chances of victory?
ESPN spoke with Steve Magness, author of “Win the Inside Game” and a high-performance expert specializing in kinesiology and exercise physiology, regarding the hurdles England must navigate in Mexico City.
This interview has been lightly edited for clarity.
ESPN: Why is playing at altitude particularly challenging?
Magness: The reality is that regardless of your fitness level or training, when you ascend to around 7,000 feet, your body reacts. Your breathing rate, heart rate, and cardiac output will all increase slightly to compensate for the drop in oxygen saturation in your blood.
Normally, blood oxygen levels hover around 98%, but upon landing, those levels will likely dip to about 91% or 92%. Engaging in sprints will further reduce these levels. Some symptoms are unavoidable; it’s going to be tough. You can prepare as much as possible, but you must also accept that it will be challenging.
This is akin to a moment in a marathon, where even someone like world-record holder Eliud Kipchoge faces a tough struggle; you must acknowledge that it’s going to be a difficult experience.
What differences will the England players experience during the match?
Magness: It’s an enormous challenge because football demands endurance, speed, and speed endurance. You need to balance attributes of both a distance runner and a sprinter.
When it comes to endurance alone, there can be a 10% decrease in VO2 max [maximum oxygen consumption], leading to a performance decline of about 3% to 4%.
In running terms, if you take an elite athlete trying to break the mile world record at 3:43, competing at 7,000 feet would likely slow them down by seven to eight seconds, shifting them from a world record contender to a runner lost in the pack. This has a profound impact.
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What is the ‘fly in/fly out’ method, and does it work?
Magness: From a physiological standpoint, coming in at the last minute can make sense. However, when you factor in the complexities of international travel, issues can arise.
With England’s tight timeline—there’s no opportunity for a three-week acclimatization—there’s a trade-off to consider: the closer to game day you arrive, the more you must consider how it affects your preparation.
“Are we experiencing disrupted sleep from arriving maybe just a day prior? Are our legs fatigued from sitting on a plane?” Prolonged sitting can leave players feeling dull and lethargic.
Arriving just two days prior is challenging, but even a more last-minute arrival can further diminish physical, mental, and emotional readiness, as it disrupts established routines.
Players will likely respond differently to the altitude effects. While they are all members of the England squad, individual physiological differences will affect how they handle the altitude.
For example, if you compare a random American with someone of Kenyan descent, their blood may respond differently at 7,000 feet. Thus, even within a uniform squad, the physiological responses can vary significantly after arriving at the same altitude.
What makes beetroot juice beneficial at altitude?
Magness: It’s critical to consume carbohydrates and sodium bicarbonate, and to enhance sleep quality. Beetroot juice is also a valuable addition, as it can help counteract one of the physiological changes that occur at altitude.
Upon arrival at altitude, especially in the first few days, blood volume typically decreases. I like to illustrate this change by saying that the blood becomes more sluggish rather than flowing smoothly.
Beetroot juice helps by dilating blood vessels, improving blood flow, and enhancing oxygen delivery. If I were part of this trip, I would definitely consider incorporating beetroot juice into my regimen.
How crucial are hydration breaks at altitude?
Magness: If England plays wisely, they will utilize those hydration breaks to consume caffeine. When you’re in a marathon, what can you do? You take in targeted sugars and fuels, often with caffeine, to combat mental fatigue.
Hydration breaks will serve as vital moments to “refuel and re-energize.” As the match progresses and fatigue sets in, perceptions of difficulty often increase due not only to physical exhaustion but also to altitude. Thus, in the 60- to 80-minute range of the second half, players will feel the urge to slow down. Caffeine acts as a stimulant, making it feel slightly easier to continue.
Does England stand a chance, or is Mexico’s home advantage too significant?
Magness: Mexico has one of the most substantial home-field advantages in sport due to the unique conditions in Mexico City. The home team is accustomed to these factors, while their opponents are not.
A fitting analogy would be asking British middle-distance runner Josh Kerr to compete in the Olympic Games in the Rift Valley in Kenya; he would still have a chance, being world-class, but he would face a pronounced disadvantage against Kenyan athletes.
That said, England certainly has a chance. While the altitude creates challenges, achieving victory isn’t impossible.