Health experts reveal game plan for good health this World Cup

“Try to stay well hydrated, limiting alcohol where possible, and keeping up a good skincare routine can all help to keep skin healthier and reduce some of these effects.

“Most adults should aim for around six to eight glasses of fluid a day, although this may need to be higher in hot weather, when exercising, or if drinking alcohol. Water is the best option for staying hydrated. This is critical for healthy skin. Drinking enough water helps to support skin elasticity, circulation, and the skin barrier, and can help skin look healthier, brighter, and less dry.

“Despite the time differences and some games being shown at unusual hours, it is still important to look after your health while celebrating. If you are not too tired to venture out in the daytime, remember to protect your skin with SPF 30+ sunscreen with UVA protection, wear hats where possible, reapply sunscreen regularly, stay hydrated, and be mindful that alcohol can increase the risk of dehydration and sunburn.

Paul Smith, Faculty of Health lecturer, adds, “if supporters do want to feel healthy and fresh the next day then there are many alcohol-free alternatives available these days. If you do fancy an alcoholic drink, try and limit how much you drink and alternate with water or non-alcoholic drinks.”

A ‘snore draw’ might be a win for your health

With North American kick-off times ensuring late nights for European football fans, for many there will be an urgent need to catch up on sleep.

The links between a good night’s sleep and good health are well-documented, but with a festival of football running into the small hours, Paul says that supporters should focus more on their bedsheets than clean sheets.

“Most adults should aim for around seven to nine hours of sleep per night,” he says. “This helps to support overall health, wellbeing, concentration, and skin repair.

“Poor sleep can also reduce the skin’s ability to repair itself, leading to dullness, dark circles and puffiness.”

If getting behind your country leads to a few nerves, Paul has some additional advice to help you calm down. 

“My biggest coping strategy will be one I use a lot for stress before, during and after all stressful situations, called the three-minute breathing space. There are a host of breathing exercises that can calm people down, so find one that works for you and adopt it when necessary.”

Brush up for a winning smile

Many armchair fans are likely to lean on caffeine and snacks to accompany them through the late nights ahead. But while there will undoubtedly be moments that will leave supporters grinding their teeth in angst, protecting oral health throughout the World Cup will be as critical as players practising penalty kicks.

Dr Ignacio Gandia Navas, from Dundee’s School of Dentistry, said, “Teeth may get affected in many different ways during the World Cup, including by decay and acid attack.

“Eating while watching football is an enjoyable experience, however, it can affect teeth if decay-promoting snacks are eaten. The same applies to some alcoholic drinks, which can erode teeth due to their low pH. Stress is also a factor as during a tense match a supporter is more likely to clench and grind their teeth. 

“For these reasons, it is essential to maintain your oral health during the World Cup. A simple exercise would be to brush your teeth twice a day for two minutes using fluoridated toothpaste, making sure that you spit the excess and you do not rinse your mouth after brushing.

“It is important to allow at least 30 minutes between your last snack or drink and brushing your teeth, so remember to factor that in if you intend to go to bed directly after a match. Also, do not have any other food or drink after brushing your teeth before bed. For those who are recommended to wear a mouth guard at night due to grinding their teeth, then remember to do so as this will protect them.”

So, whether results are going your country’s way or not, these basic health tips should prevent supporters from playing through the pain, from the first kick-off next to the final whistle on July 19.

ENDS