July 2008
Beat the heat
Hot weather may present the greatest hazard in the game of golf
Sand traps, trees, rough, ponds and streams are not the only hazards you face when playing golf in the excessive heat of the summer. Dehydration can and should be a major concern for all of us on the golf course. It is not only a health issue—if severe enough—but a performance issue as well.
Slick shades: A hat and sunglasses will help to keep the direct sunlight off your face and head.
Allowing your body to become even moderately dehydrated will cause a slight decrease in body weight. Anytime you lose weight due to dehydration you will suffer from a broad range of symptoms—including fatigue and lack of mental clarity—which will ultimately lead to inflated golf scores.
Advance planning is an important part of staying hydrated on the golf course. Be sure to dress appropriately: avoid dark colours and wear a hat or cap to keep the direct sunlight off your face and head. Your body is unable to absorb fluids as quickly as it depletes them so you must give it a running start by pre-hydrating yourself. Try to build up your fluid levels the night prior to playing as well as the morning of your round by consuming several large glasses of water.
Once you head to the course continue to keep up with your pre-hydration efforts; routinely drink water while hitting range balls, putting and preparing for your day. Avoid alcohol and caffeine as they actually accelerate dehydration, which is what you are trying to avoid in the first place. If you absolutely must partake, I suggest doing so in moderation—you need to become more mindful of your body’s fluid needs and ensure you drink water periodically between drinks.
Continuously consuming water by sipping it all day long has proven to be more advantageous than guzzling several large drinks a couple of times during the day. This means that you must sip water constantly even when you are not yet feeling thirsty. By the time your body triggers you to feel thirsty it is too late; your body and your game are already beginning to feel the impairment of the heat.
It is commonly suggested that we consume between four and eight ounces of water every 15 minutes while actively performing in the sun and heat. It is also suggested that you supplement your water consumption by ingesting an occasional sports drink to help replace the electrolytes your body loses while sweating.
Dehydration and excessive exposure to the heat and sun can become dangerous, leading to heat stroke, coma or even death. Be sure to educate yourself and identify the early warning signs. Exhaustion, headache, nausea and dizziness are just a few keys that indicate it may be time to pack it in for the day. A trip to the clubhouse is much better than a trip to the hospital.
In order to perform to your potential you must keep your body and mind feeling strong, and it all begins with hydration.