Have you caught the football fever?

Don’t give heat a chance!

Fit for the final – here’s how!

Drink plenty of fluids

Stay in the shade

Protect skin and eyes

Eat light food

Look after yourself and others

The match plan for hot phases

Heat is not only a challenge for the football pros. Prolonged periods of extreme heat, where temperatures exceed 30 degrees Celsius during the day and remain above 20 degrees at night, put significant stress on the human body, particularly on our cardiovascular system. This can cause symptoms ranging from dizziness, headaches, exhaustion and drowsiness to rashes, cramps, sunstroke and heatstroke.

You can check how hot the next match day will be on the website of the German Weather Service:

To the German Weather Service

Here are five tips to keep in mind on a hot day when you’re sitting in the stadium, cheering on your team at a public screening or tending to the barbecue.

Drink plenty of water

When you feel thirsty, your body has already lost a lot of fluid. That’s why you should drink two or three litres of water or unsweetened tea throughout the day in hot weather; the recommendation is to drink one glass every hour, whether you’re thirsty or not. Go easy on your stomach and avoid ice cold drinks. It’s best not to drink alcohol or drinks containing caffeine. Alcohol and caffeine put additional strain on the body, and sugary drinks dehydrate you.

Stay in the shade

Don’t be offside. Be in the shade. Asphalt and concrete absorb heat, causing the ambient temperature to rise. Instead, cool off in nature or watch the next match in the shade of your garden rather than at the fan mile. During the hottest part of the day, between 11 a.m. and 5 p.m., try to stay indoors where it’s cooler.

Eat light food

On hot days it’s best to eat several small meals rather than three large ones. Light, fresh and cool foods like low-fat dairy products, fruits, vegetables, salads and low-fat soups are good choices. Many foods spoil more quickly when it’s hot. Always keep your food well chilled, for example, in a cool bag.

Protect skin and eyes

UV rays can not only give you sunburn but can also have long-term effects such as skin cancer, cataracts and premature skin ageing. When you’re in the shade, UV radiation is less intense, but the same precautions apply: wear appropriate clothing (long, loose garments made of tightly woven materials or special UV-protective clothing), along with a hat that covers your neck and sunglasses with UV 400 protection. Don’t forget to put on sunscreen with at least SPF 30 and UVA protection 30 minutes before heading out in the sun, and reapply every two hours.

Look after yourself and others

Be there for each other. Encourage those around you to be mindful of how to handle the heat. Remind others to apply sunscreen, stay in the shade and drink water when watching football together on hot days. Offer your help to people who are particularly vulnerable to heat and to anyone showing early signs of overheating. If you are struggling in the heat, others will too – perhaps even more so.

Will you be there?

You can find more tips and information on protecting yourself from heat and UV radiation on the websites of the ten venues for the UEFA Euro 2024:

Offside trap climate

It’s been 18 years since the summer fairytale, the 2006 World Cup in Germany. 18 years, six of which set new heat records. Our planet is warming up – slowly but steadily. And this has a noticeable impact on our health. Heat and UV radiation affect us all and can negatively impact our health and well-being, especially in the summer. To fully enjoy the summer of football, we should take steps to protect ourselves and those around us. Find out how climate change can affect your health here.

More tips? Off to extra time!

You can find even more information and tips on how heat and UV radiation affect our health here:

Climate and health

Information on UV radiation and UV protection

For further public health advice

To the BZgA-Webshop