How Race Car Driving Impacts the Body: Protecting Strength, Mobility, and Focus

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Auto racing is a thrilling sport. Drivers maneuver tracks at breakneck speeds, taking pit stops for speedy maintenance and emptying their tanks — literally — to pass opponents. It’s no wonder millions of fans worldwide tune in to watch drivers compete on famous circuits in every corner of the globe.

Beyond professional motorsport, thousands of amateur and lower-level drivers don racing suits and helmets. Every day, they jump into race cars, either in hopes of becoming pros or just to enjoy an exhilarating hobby.

But racing can put physical stress on a body, and drivers can suffer if they don’t take the right precautions off the racetrack.

How Does Race Car Driving Affect the Body?

Although auto racing is a popular sport worldwide, studies of its effects on the body aren’t common. Still, we know the body mechanics drivers use and see the physical strain racing can take.

To maintain control of their cars, drivers stay in the same position for long periods during practices and races. They need focus and strength to maintain speed and stability through turns, and quick reflexes to make strategic passes. This immense physical and mental effort can quickly lead to racing fatigue.

Steering a race car engages more muscles than you may think. Drivers may be sitting down, but traveling at speeds over 100 miles per hour involves the entire body:

• Abdominals, legs, and neck — Tasked with braking and absorbing gravitational forces (g-forces) up to five times the driver’s body weight.
• Arms, chest, and shoulders — Engaged to maintain steering control.
• Core — Takes continuous engagement to control the car.
• Feet and legs — Handle all the pedal controls, including braking at high speeds.
• Hands and fingers — Grip the steering wheel and operate paddle shifters while absorbing intense vibration.

Over time, the unrelenting vibration created from fast speeds can cause:

• Body fatigue.
• Nerve impact, especially in the hands and arms.
• Reduction in focus.
• Sore muscles.

According to a 2019 study in Medicine and Science in Sports and Exercise, the physical demands of racing also affect cardiovascular health. Maintaining a high heart rate for long periods of time during high-stress events forces the heart to work harder. The body’s need for oxygen increases, as does the risk of exhaustion and cardiovascular overload.

Beyond heart health, dehydration is a constant risk for drivers, who often practice and race on outdoor tracks during warm weather months. The temperature is even hotter on the asphalt track and inside the race car. It is normal for drivers to sweat out up to 6 pounds of their body weight during a race.

Drivers and pit crews are also required to wear full-body fire-resistant suits and heavy helmets. Wearing a thick uniform in a small, enclosed space on a hot day, while the engine produces more heat, makes hydration key. Otherwise, racers risk fainting, overheating, or heat exhaustion.

The heat doesn’t just affect drivers. Pit crews also experience cardiovascular strain and dehydration during races.

What Else Is a Concern in Motorsports?

A race car driver’s mental and emotional health affects their physical abilities, too. The pressure of competition and risk of danger in high-stakes events can cause prolonged stress. This affects hormones and the nervous system.

Drivers must be constantly aware of weather changes, debris, or distractions on the track. There’s also the reality of injury or death if they come in contact with another car or the wall.

Having to maintain hyperfocus for long periods can also create mental strain. If drivers aren’t getting proper rest and nourishment, their mental state can take even longer to recover. It’s dangerous for a driver to compete in a race if they don’t feel well physically or emotionally.

How Does the Racing Environment Play a Part?

Exposure to environmental factors varies with how involved a person is, the type of race car, weather conditions, and other factors. The most common environmental concerns include exposure to:

• Loud noises that can impact hearing over time.
• Toxins like carbon monoxide from the car’s exhaust or electric generators.
• Extreme heat, especially when racing during sunny summer days while wearing thick, protective gear.

Female team members going through perimenopause or menopause may experience body temperature changes and a heightened sensitivity to heat. This could affect their safety and performance, whether they’re on the track or a member of the crew.

Beyond the track, environmental factors can affect drivers’ and team members’ lives. They may have to deal with:

• Intense travel schedules that interrupt daily routines.
• Time zone changes that can disrupt sleep patterns.

These factors are important because they can increase fatigue and mental strain. This can cause slower reaction times, impaired memory, and decreased cognitive function. In turn, that can negatively impact race results and overall safety.

How Can You Practice Wellness as a Race Car Driver?

Maintaining a high level of physical and mental wellness is key when competing in any type of motorsport.

Cardio

Cardiovascular workouts are vital to keeping the heart strong and efficient. The kind of cardio doesn’t matter as much as the consistency. The heart must be able to undergo high-stress conditions for long periods.

Running, swimming, and specifically targeted cardio workouts are all great options.

Strength and stretching

A full-body workout with core strengthening is important for building endurance. Neck stretches and strengthening are also critical. They help neck muscles withstand the g-forces involved in braking and turning at high speeds.

The best way to train for the impact of g-forces is with resistance and heavy weights.

Mental training

Drivers must find ways to keep their mental health in check, as well. Specific mental training techniques have proven to be helpful. These include adaptive reflex training techniques designed to improve reaction time.

Drivers can also undergo training to improve motor coordination, cognitive abilities, meditation, stress reduction, and other skills specific to racing.

Beyond training, working with a licensed therapist or counselor to process races and stay mentally clear can also be beneficial.

Other healthy habits

Other helpful tips to maintain a healthy lifestyle as a race car driver include:

• Drinking lots of fluids, especially before a race.
• Eating nutrient-dense meals.
• Prioritizing healthy sleep habits and resting between competitions.