Are you staying hydrated on the course?

Phillip Ellis, Golf Today
Posted 10/26/18

Have you ever been standing on the 14th tee completely dumbfounded? Wondering how you are 3-over par after shooting 35 on the front nine. Although there are …

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Are you staying hydrated on the course?

Posted

Have you ever been standing on the 14th tee completely dumbfounded? Wondering how you are 3-over par after shooting 35 on the front nine. Although there are many factors that could cause a sudden change in your game. One key factor that is often overlooked is proper hydration.

Without proper hydration our bodies will have an electrolyte imbalance. In order to be properly hydrated you need to intake as much fluid as it is using/discarding through sweat and other bodily functions.

Some of the symptoms of inadequate hydration can include loss of focus, muscle fatigue, and general changes in temperament.

When you are dehydrated you might notice that you lose your attention to detail such as miscalculating wind direction, misreading greens, and improper shot selection. Muscle fatigue can cause a decrease in distance and a lack of your usual power. You can become easily agitated with poor shots and therefore make more mistakes causing higher scores.

Proper hydration can be as simple as regular sips of water on each tee to help bring your game to the next level. The optimal amount of water a person should drink is ½ your body weight in ounces per day. For example, a 200 lb. person will need to drink 100 ounces of water per day. A key point to remember is that other fluids do not factor in to hydrating properly. Your water intake should be calculated separately from other fluids; soda, sports drinks, alcoholic beverages. Hydration can be broken down into three phases of your golf game: pre-round, during round, and post round.

To properly complete your pre-round hydration you should drink at least 16 fl. oz. with a meal at least 2 hours prior to playing. This will allow your body enough time to start the digestion process. Continue to drink water throughout this time to ensure you do not lose more than you are ingesting.

During rounds simply keep drinking! A routine of sipping water on every tee is a good strategy. Having a water bottle to refill at each water station is a must. If playing in hot weather your water intake should naturally increase.

Remember the more you lose the more your body will need to replace. Post-round hydration can last 3 to 4 hours after your round. This should include more of your daily water intake in regular intervals to ensure adequate hydration is maintained. Hydrating properly during this time will help to reduce the risks of exhaustion, cramps, and muscle aches. You can include a sports drink as part of your post round hydration.

These beverages are designed to replace many of the essential amino acids and vitamins that aid your body in rebalancing electrolytes.

With the help of proper hydration you are in a better position to avoid those irritating mid-round slumps. You are more focused, more energetic, and able to better enjoy your game. You may even be lucky enough to win bragging rights with your fellow weekend warriors.