As football fever grips fans across the globe during the 2026 FIFA World Cup in the United States, late-night kick-offs driven by time zone differences are keeping millions awake well into the early hours.
While the tournament delivers unforgettable sporting drama, it is also taking a toll on the health of many supporters.
In an exclusive interview, therapeutic and community nutrition expert and consultant Moudhi al-Hajri warned that disrupted sleep, irregular eating habits, and prolonged inactivity are contributing to a growing number of health concerns among football enthusiasts.
According to al-Hajri, health clinics have reported an increase in patients complaining of fatigue, poor concentration, irritability, and mood fluctuations, symptoms largely linked to sleep deprivation caused by staying awake to watch matches that often continue until dawn.
“The excitement of the World Cup is undeniable,” she said, “but fans should not allow the tournament to come at the expense of their health.”
Al-Hajri explained that changes in daily routines often lead supporters to skip balanced meals and instead rely on fast food and processed snacks. Over time, these habits can contribute to weight gain and increase the risk of elevated blood sugar, high cholesterol, and other metabolic disorders.
To minimise the effects of late-night viewing, she recommends adjusting sleep schedules whenever possible. Planning meals in advance is equally important. Rather than ordering takeaway during matches, Al-Hajri encourages fans to prepare healthy snacks before the games begin. Nutritious alternatives include carrot and cucumber sticks served with labneh or hummus, fresh fruit, yoghurt or Greek yoghurt, moderate portions of unsalted almonds, and homemade popcorn prepared with minimal oil.
Hydration should also remain a priority throughout the evening. In addition to drinking plenty of water, al-Hajri recommends natural herbal beverages such as mint, chamomile, or anise, lightly sweetened with honey or stevia if desired, as healthier alternatives to sugary drinks.
She also cautions against remaining sedentary for hours while watching matches. Fans can incorporate light physical activity into their viewing routine by using a stationary bicycle or treadmill, or by performing stretching exercises and brief movement sessions during halftime. Such activities help improve circulation, maintain fitness, and counteract the adverse effects of prolonged sitting.
Al-Hajri stressed that individuals living with diabetes or hypertension should exercise particular caution during the tournament. Sleep deprivation and irregular meal schedules can destabilise blood sugar levels, increase cravings for unhealthy foods, elevate blood pressure, and place additional stress on the body.
She advises patients to adhere strictly to prescribed medication schedules, avoid skipping or significantly delaying meals, Anyone experiencing unusual fluctuations in blood sugar or blood pressure should seek prompt medical advice.
For al-Hajri, enjoying football and maintaining good health are not mutually exclusive. She believes that thoughtful planning and moderation allow fans to fully embrace the excitement of the World Cup without compromising their well-being.
“The World Cup is a celebration that unites people across cultures and nations,” she concluded. “By balancing the thrill of the matches with healthy eating, sufficient sleep, regular movement, and proper hydration, fans can enjoy every moment of the tournament while protecting their long-term health.”
