Chess Preparation Beyond the Board: Body, Mind, Food and Medicines

Most chess players prepare for a tournament in the same way. They study openings, solve puzzles and play training games, and all of that is essential. But anyone who has played a long tournament knows something else: by the fourth hour of a game, or the seventh round of a week-long event, the less tired player often wins.

Chess is played with the mind, but the mind works through the body. Sleep, fitness, food, stress and even the medicine you take for a cold can affect your moves. This guide explains each of these in simple terms, based on research and the rules of the game.

Why the body matters in a “sitting” game

A classical chess game can last four to six hours. A tournament can mean one or two such games a day for a week or more. Throughout, players have to stay focused, calculate deep lines and handle pressure, all while sitting still.

That kind of long concentration is tiring. Players often feel drained after a hard game, even though they haven’t moved much. Mistakes made late in a game, often called “time-trouble blunders” or simply tiredness errors, are common at every level.

The “6,000 calories” myth

You may have read that chess grandmasters burn up to 6,000 calories a day during tournaments. This claim spread widely after a 2018 ESPN feature, which quoted a neuroscientist suggesting it based on players’ breathing, blood pressure and stress responses during play.

It is a striking claim, but the evidence does not support it. Some of the data came from heart-rate monitors, which are not accurate at measuring energy use under stress. Stress increases the heart rate without using much extra energy. In a laboratory experiment where oxygen intake and carbon dioxide output were measured, chess players used only about 10 per cent more energy while playing chess than while resting.

So chess is not a calorie-burning sport. The stress, however, is real: the heart rate rises, breathing changes and the body stays tense for hours. That is why physical fitness matters, even though chess itself uses little energy.

Preparing the body

Regular exercise

Many leading players follow a regular fitness programme, because a fit body copes better with long hours of stress and recovers faster between games. You don’t need a gym. The most useful things are:

• Aerobic activity such as brisk walking, running, cycling, swimming or football, three to five times a week, to build stamina.
• Strength and posture exercises such as bodyweight exercises, stretching or yoga, to relieve back and neck pain caused by prolonged sitting.
• Light activity during the tournament, such as a morning walk or a stroll between games, but nothing so hard that it tires you out.

For young players, regular outdoor games are enough.

Sitting correctly

Long games strain the back and neck. Sit upright with your feet flat on the floor, and avoid hunching over the board, which can cause problems over time. A short walk while your opponent is thinking (where the rules allow) also helps keep your mind fresh.

Preparing the mind

Sleep: the most underrated preparation

If you take only one tip from this article, make it this one: don’t stay up late before games.

Sleep affects attention, memory and decision-making, the very qualities chess demands. Too many players spend the night before a game preparing openings, only to blunder the next day because they are exhausted.

Most adults need around seven to nine hours of sleep a day, and teenagers often need more. In the weeks before a tournament, try to keep regular sleeping and waking times. During the tournament, prepare for a short time, then go to bed and sleep.

How to deal with stress and nerves

It is normal to feel nervous before a big game. The aim is not to get rid of nerves completely, but to keep them under control.

Simple techniques help:

• Controlled breathing. Breathe in slowly through your nose for about four counts, and breathe out for a little longer. Doing this for a minute before a game or in a difficult position will help you calm down.
• A consistent routine before the game. Do the same small things before each game, such as taking a walk, eating lightly and staying quiet for some time. Routine tells your brain that this is nothing new.
• Focus on the move, not the outcome. “I need to win this game” causes unnecessary stress. “I should try to find the best move in this position” is much more helpful.
• Let the last game go. Take a break after a loss and leave the detailed analysis until the tournament is over. Going over a bad game late into the night is likely to hurt the next one.

Mental coaching is now common among top players. India’s D. Gukesh, who became world champion in December 2024, has spoken about working with mental conditioning coach Paddy Upton.

Screen time and concentration

Fast online chess is fun, but playing lots of bullet or blitz just before a classical tournament can train you to play in a hurry. Cut out fast online games for a few days before a big event, and practise taking your time.

Food and drink during a chess tournament

There is no special diet for chess. You need steady energy and enough fluids for several hours.

Eat a proper meal two to three hours before a game. It should include carbohydrates (rice, roti, oats or bread) along with some protein (dal, eggs, paneer, fish, chicken or meat). Heavy, oily or very spicy food is not recommended, as it can make you sleepy and uncomfortable.

Take light snacks for long games. Fruit such as bananas, nuts, dates or plain biscuits give steady energy. Very sugary snacks and drinks give a quick boost followed by a slump.

Water matters too. Sip regularly, because even mild dehydration can leave you tired and unfocused.

Be careful with caffeine. Caffeine is allowed in chess and may improve your alertness, but too much can make you jittery and restless and cause stomach upset. It can also keep you awake at night. If you are not used to caffeine, a tournament is not the time to start. Children and young teenagers should not use energy drinks.

Medicines, “smart drugs” and anti-doping rules

This is the part many players overlook until it is too late.

Chess has anti-doping rules

Because FIDE, the International Chess Federation, is recognised by the International Olympic Committee, the World Anti-Doping Agency’s (WADA) rules apply to chess. FIDE has carried out doping tests at major events, such as Chess Olympiads and World Championships, since 2001.

According to FIDE, the banned substances most relevant to chess players include:

• stimulants, such as amphetamines, including certain medicines used for attention problems;
• modafinil, a medicine that promotes wakefulness;
• ephedrine and pseudoephedrine above certain limits. These are found in some cold and cough medicines.

The rules have been applied even to top players. In 2008, Ukrainian grandmaster Vasyl Ivanchuk was banned for two years for refusing a drug test at the Chess Olympiad, although FIDE later cleared him and the ban ended early in 2009.

Do “smart drugs” actually work in chess?

Researchers in Germany tested this directly in a carefully designed study published in 2017 in European Neuropsychopharmacology. Thirty-nine tournament chess players took modafinil, methylphenidate (a stimulant), caffeine or a dummy pill on different days, without knowing which, and played thousands of short games against a computer.

Overall, none of the substances led to more wins. When the researchers looked only at games that didn’t end on time, modafinil and methylphenidate did lead to more wins. But all three substances also made players think longer over their moves, which can be a disadvantage in a timed game.

So these drugs may give a small edge in some situations. But they are banned, can have side effects, and should only ever be used under medical supervision for a diagnosed condition. For a chess player, the risks clearly outweigh any benefit.

What players really should do

If you take any medicines regularly, or need some during a chess tournament:

• Do not take any “study pills” or stimulants bought online or from friends to boost your performance.
• Check cold and cough medicines carefully before buying them ahead of major events. If you may be tested, ask the pharmacist for one that doesn’t contain pseudoephedrine or ephedrine.
• Tell your doctor that you play competitive chess when they prescribe a new medicine. If you need a medicine on the prohibited list for a genuine medical reason, international athletes can apply for a Therapeutic Use Exemption (TUE).
• Check the WADA Prohibited List or ask your national chess federation if you are in doubt.
• Do not stop any prescribed medicine without your doctor’s advice, even before a tournament.

Most club and school players will never be tested. Nevertheless, an honest approach to the game matters at every level.

A simple tournament-week checklist

When	What to do
4–6 weeks before	Keep regular exercise and sleep times; play slower practice games
1 week before	Reduce fast online games; light chess study; check any medicines
Night before	Short preparation, then rest; sleep on time
Before each game	Balanced meal 2–3 hours before; short walk; pack water and snacks
During the game	Sip water; breathe slowly in tense moments; stretch when allowed
After each game	Short break; light review; let the result go; eat and sleep well

Conclusion

Chess preparation is about more than opening systems and puzzles. A healthy body copes better with hours of stress. Proper sleep keeps the mind alert. Calming exercises help settle the nerves. Regular meals provide steady energy. And knowing the rules on medicines protects you from mistakes that have nothing to do with the board.

The good news is that none of this needs special equipment or supplements. It just takes steady habits, built in the weeks before a competition and kept up during it.

Note: This article is for general information and is not medical advice. If you have any health issues or take medicines regularly, please consult a doctor before making changes to your routine. Competitive chess players should also check the current WADA Prohibited List and their national federation’s rules.