Sep 30, 2025

Adrenaline during sports – how to use the hormone's effects to your advantage

You probably know this feeling: just before a crucial competition, an exam, or a personal challenge, your heart starts racing, your focus is on what lies ahead, and your body tenses up. This is the effect of adrenaline, a fascinating hormone produced by your own body. It's responsible for nervousness, excitement , and concentration, and can act as both a booster and a hindrance . We'll tell you more about adrenaline and how you can use its effects to your advantage in sports and everyday life .

What is adrenaline?

Adrenaline, also known as epinephrine and the "stress hormone," is a hormone from the catecholamine family. These messenger substances are often called "fight-or-flight hormones" because they prepare your body for intense situations. It is produced in the adrenal glands—small but powerful glands that sit like caps on your kidneys. When your brain detects a challenging situation , it sends signals via the nervous system to the adrenal glands, which then release adrenaline into the bloodstream. Within seconds, the adrenaline concentration can rise dramatically, putting your entire body on high alert .

In exams, personal challenges, or sports: Adrenaline and its effects

Adrenaline's effects are mediated by specific receptors called adrenergic receptors . These are located in various organs and tissues throughout your body. In the heart, adrenaline increases its pumping power , and in the lungs, it dilates the airways for better oxygen intake . Adrenaline even affects your muscles: it improves energy production by breaking down energy reserves . At the same time, less vital bodily functions, such as digestion, are slowed down.

The positive effects: When adrenaline is your athletic ally

Scientific studies show that adrenaline is more than just a stress hormone – it's a natural performance booster with measurable benefits for athletes. When the system functions correctly, you'll reap impressive effects:

Improved cardiovascular performance: Adrenaline boosts your cardiac output through a combination of increased heart rate and enhanced pumping capacity . At the same time, it ensures intelligent blood distribution – working muscles receive more oxygen and nutrients, while less vital areas are temporarily supplied less.

Optimized energy supply: This hormone mobilizes both your carbohydrate and fat reserves. Glycogen in the liver and muscles is broken down into glucose, while at the same time fat is converted into energy – a dual system for both quick and sustained power.

Increased focus: Adrenaline makes you more alert and concentrated. You react faster to changing situations and make better decisions under pressure. Studies even show that it can improve memory performance – perfect, for example, for tactical sports.

Natural pain relief: The hormone can temporarily reduce pain by activating the body's own pain-relieving substances. This allows you to push beyond your usual limits (not without risk, su).

But beware: If nervousness, palpitations or tension become too intense, they can also negatively affect performance.

Excitement and nervousness before the competition? Challenges caused by adrenaline.

In healthy doses, the stress hormone adrenaline keeps us awake and alert , increases attention, and improves performance in the short term. In short: A certain level of excitement is normal and can boost motivation . However, adrenaline can also trigger nervousness and stage fright , which, in the long run and with excessive adrenaline levels, can have negative consequences .

Cardiovascular stress: Chronically elevated adrenaline levels can lead to high blood pressure and cardiac arrhythmias. The heart works at a constant, high rate, which can be harmful in the long run.

Exhaustion and overtraining: After the initial performance peak, a deep slump often follows. With high adrenaline levels, you can push yourself beyond your limits and overload your body.

Impaired regeneration: Too much stress prevents your body from recovering properly. Sleep becomes worse, the immune system weakens, and susceptibility to injury increases.

Negative psychological effects: Chronic stress can lead to irritability, anxiety, and even depressive moods. Well-being suffers considerably from impaired adrenaline regulation.

Mentally, an excess of adrenaline often manifests as restlessness, rumination , or concentration problems , sometimes even leading to irrational fears or the infamous blackout . Especially in sports, this can mean that one's abilities can no longer be accessed as usual. It is therefore crucial to correctly interpret the body's signals and find an active, conscious way to manage excitement .

The chemical structural formula of adrenaline is shown against a blue, digital background.

The structural formula of adrenaline – nervousness, readiness and increased focus – simply illustrated.

Regulating adrenaline during sports: Combating nervousness and stage fright

A certain level of excitement is part of sports. But too much of it can block you. With the right strategies, you'll learn to consciously manage your arousal level before, during, and after training and lower the adrenaline in your body – for a balance between energy and calm.

Before sports: Focus and balance

Mental preparation helps you to get your mind and body ready for the right level of tension.

Visualization: Take a few minutes of quiet, close your eyes, and imagine your training session or competition in detail. See yourself confidently and successfully in action – this activates your nervous system for performance.

Affirmations: Positive, realistic statements like "I am ready and strong" strengthen your self-confidence and distract your thoughts from nervousness.

Rituals and routines give you security and stability.

Stretching or warm-up: Do a few mobility exercises as a physical starting signal or lightly tap your arms and legs to activate the nervous system.

Sports nutrition: Prepare readily available carbohydrates and micronutrients that you can have on hand immediately later. Our liquid gels , isotonic drinks , or Fast Hydration® carbohydrate-electrolyte drink powder provide you with carbohydrates and electrolytes and are convenient for use during and after exercise.

Music: Create a playlist with songs that can energize you and give you confidence.

Breathing techniques are a good, direct tool for reducing tension.

4-2-6 method: Inhale for 4 seconds, hold for 2, exhale for 6.
Box Breathing: Inhale for 4 seconds, hold for 4, exhale for 4, hold for 4.
Power Sigh: Inhale as deeply as possible, then exhale slowly.
Progressive breathing: Consciously relax a different area of the body with each exhalation.

During sports: React flexibly and stay in the flow

Being present in the moment prevents your mind from getting in your way.

Pay attention to the rhythm of your steps.
Focus on the feeling of your muscles with every movement.
Focus on your breathing.
Use short self-instructions ("Stay relaxed", "Keep the rhythm").

When your anxiety rises, you need simple techniques for quick relief. Targeted concentration exercises will bring you back to the here and now.

Mini check-in: Feel where tension is located and release it through breathing.
Hand technique: Clench your fists, then release.
Micro-break: Take 3 deep breaths before continuing.
Jaw exercise: Consciously relax your jaw, gently open your lips.
Circle your shoulders: Small movements help regulate adrenaline.

After exercise: Consciously reduce adrenaline levels

An active cool-down gently brings your body into rest mode.

5 minutes of easy jogging.
Gentle stretching exercises for the large muscle groups.
Consciously prolong exhalation.
Take a walk barefoot to enhance your perception of the ground.
Gentle mobilization (e.g. hip circles, arm circles).

Short meditation supports your inner balance.

10 deep breaths while lying on your back with your hands on your stomach.
Body scan: Go through each body area one after the other and relax.
Close your eyes and listen to the sounds around you for 1-2 minutes.
Gratitude: Name 3 things that went well today.
Brief progressive muscle relaxation (e.g., tensing the feet, then releasing).

Effective recovery also ensures that you properly reduce adrenaline. Recovery has another advantage, though: it simultaneously supports muscle growth and progress, and complements your routine. With its 3:1 carbohydrate-to-protein ratio, magnesium, and essential vitamins, our Recovery Drink° provides a good combination of nutrients after your workout. If preparation and routine aren't enough to combat your anxiety and reduce adrenaline, you can also try relaxing home remedies like adaptogens or chamomile tea. In particularly severe cases, professional psychological counseling can help you overcome your nervousness.

Adrenaline as your natural performance partner

Remember: Even the world's best athletes have to manage adrenaline before important competitions. Don't see adrenaline as your enemy – with the right preparation , mindful management during exercise, and optimal recovery afterward, this stress hormone can become your personal sparring partner . The trick is not to let the excitement or nervousness overwhelm you. Use the hormonal activation to boost your performance, but rely on your instincts and routines so that this exceptional situation doesn't derail you. Your body already has all the necessary tools – now it's a matter of using them correctly .

_______________________

*contains carbohydrates

° In Fast Hydration: Carbohydrate-electrolyte solutions improve water absorption during physical activity.

° in Recovery Drink: Proteins contribute to an increase and maintenance of muscle mass.

A varied, balanced diet and a healthy lifestyle are important.

_______________________