Health and well-being depend heavily on being correctly hydrated since every cell in our bodies needs water. Hydration is essential to carry out the most basic functions in our organism such as regulating blood pressure, maintaining an adequate body temperature, and facilitating digestion, this also means that it is considered a crucial factor in preventing non-communicable diseases.

In regards to the heart, it helps to maintain blood pressure and cardiac performance; regarding the muscles, they are made of 70% water, which contributes to a good performance of the muscles; in the cells, it facilitates carrying nutrients and eliminating residues; in regards of the skin, it helps to maintain elasticity and protection, and it helps to prevent overheating of the body, water has an important role since it can regulate body temperature. Therefore, being adequately hydrated is a fundamental habit for our health.

Below you can consult the Hydration Guide developed by the European Food Safety Authority (EFSA). It is an easy-to-use tool to find out the right amount of water for each person based on data provided by EFSA.


As Norway has been registering higher temperatures in summer due to global warming, it is important to be able to deal with their potentially negative consequences. Here we provide you with tips to help you reduce exposure to high temperatures and their potentially negative consequences as anyone can be affected by heat:

  • Stay in cool areas with shade or air conditioner most of the time and refresh yourself when you find it necessary.
  • Lower physical activity and avoid practising sports outdoors during the peak hours of the day.
  • Hydrate yourself by drinking water regularly, even if you are not thirsty, and no matter what physical activity you have done.
  • Avoid consuming drinks with caffeine or with a high sugar content since they can contribute to dehydration.
  • Use light, loose-fitting, and transpirable clothing.
  • Store medications in a cool place since heat can alter their composition and effectiveness.

Moreover, during the period of extended daylight hours, remember to protect yourself from sun and avoid prolonged exposure. You can find more information and tips here.

Cold safety is also essential to address in places like Tromsø that attain very low temperatures for a prolonged period of time over the year. Here we provide some key recommendations to keep in mind for winter months:

General tips:

  • Minimize travel and take precautions outdoors.
  • Stay indoors during the worst part of the extreme cold.
  • Keep a winter survival kit in your vehicle if you must travel.
  • Check on the elderly and other vulnerable groups.
  • Prepare your home and vehicles.

How should you dress?

  • Wear layers of loose-fitting, lightweight, warm clothing, and a hat.
  • Mittens, snug at the wrist, are better than gloves.
  • Cover your mouth to protect your lungs from extreme cold.
  • Try to stay dry and out of the wind.

Cope to long winter darkness

Vitamin D Levels

  • Ensure your body gets enough Vitamin D, which is essential to combating the potential risks of a Vitamin D deficiency. You can do this by taking Vitamin D supplements, cod liver oil, and by eating plenty of food rich such as oily fish, dairy products, and eggs, which are good sources of Vitamin D.

Physical Exercise

  • To counteract any symptoms of depression, take every opportunity to undertake physical exercise and activity so you benefit from this mood boosting solution.

Daylight lamp to soak up some artificial sun

  • You might also consider buying a sun lamp. Developed for residents of arctic regions with extremely long winter nights, these special lamps emit white light emulating the sun, tricking your mind and body into thinking this is real sunshine.
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