How to Stay Healthy while Staying Up for the FIFA World Cup

The 2018 FIFA World Cup is coursing through every cell of soccer fans. While the matches this year start earlier in the day comparing to the previous years, there are still a lot of late night matches. Staying up late can be tough on the body, but it's unavoidable during FIFA, right?

For the soccer fans and the supportive partners accompanying your other half on match nights, here are some tips on how to stay awake and healthy as a night owl for late World Cup matches, for yourself and your loved ones! 

Take caffeine the right way

A common way to stay energetic is to take coffee and other caffeine drinks, as they are stimulants to keep you alert and focused. However, it’s not recommended to drink more than 2 cups of caffeine (400 mg) in a day because it will make you anxious and cause heart discomfort.

Make sure to balance your coffee with enough water to keep you hydrated. You should drink 1 cup of water, for every cup of coffee or 2 cups of black tea.

You should also eat first before consuming caffeine. Consuming caffeine on an empty stomach can be a bad thing, as caffeine stimulates hydrochloric acid production while it should only be produced to digest food.

Eat healthy snacks

Most matches are held way past dinner time, so we plan ahead for late night supper. When we are already sleeping late, drinking beer and soda, lounging on a sofa for hours and experiencing the roller coaster excitement, at least we should be eating heathy at late hours. Below are some recommendations of healthy snacks, to replace the high-fat fast food:

  • Mixed nuts and almonds
  • Dark chocolate
  • Kale chips
  • Edamame
  • Olives
  • Frozen yoghurt
  • Citrus fruits (such as orange, lemon and grapefruit)

Look out for some of these amazing healthy snack choices in our July Zenkle Box!

Supplement with Ginseng

Ginseng regulates cortisol, a steroid hormone that elevates when we are up late. A very high level of cortisol puts our bodies in a state of stress, anxiety and spiking blood pressure. There are a few adaptogenic herbs that can help naturally regulate cortisol level, but ginseng is the most popular and effective.

Ginseng will help you feel less grouchy about operating on insufficient sleep and sharpen your brain function to be more productive. Besides purchasing ginseng capsules, you can also intake ginseng by drinking ginseng tea and making ginseng chicken soup. 

Take more B vitamins

When you are staying up late, your body uses more of its B vitamins including B12, one of your body’s key energy sources. Lack of B vitamins will cause the feeling of exhaustion, dullness and a crappy mood. Below are the top 10 B12-rich foods that you should consume more in your diet, during the World Cup period.

  1. Liver
  2. Eggs
  3. Sardines
  4. Atlantic mackerel
  5. Lamb
  6. Salmon
  7. Grass-fed beef
  8. Cottage cheese
  9. Feta cheese
  10. Fortified cereal

Power Nap

Your body may be crying out for sleep after staying up, but you cannot afford to take the whole world cup period to sleep in as you have a day job. A power nap during lunch break helps to restore your energy levels and get you geared-up for the afternoon. Napping can also boost your memory, creativity and cognitive skills.

The healthy nap time is usually around 15 – 30 minutes. Try not to nap for too long, as you will wake up feeling more tired if you enter a deeper stage of sleep. 

Take a walk

When feeling sleepy after staying up, moving your body around sends signals to your brain that it should keep active. Research found that even a short walk helps you be more creative at work. As a lot of jobs require long hours in front of a computer, it’s very easy to fall asleep on your table.

Get outside, give yourself a break and soak in the sunshine. You can also do some small exercises, as simple as simple your body, to increase circulation.


Last but not least, stay healthy by ordering Zenkle Box here, a Zen inspired monthly subscription box includes all types of wellness activities and personal care items for your well-being.