As we move closer towards the heat of the summer, staying hydrated on the golf course becomes increasingly important.
Water makes up 55-65% of body mass, while the brain is comprised of ~75% water. As such, both the body and the brain require a sufficient daily intake to work optimally.
Even mild levels of dehydration result in declines in performance:
- Reduced endurance, feeling fatigued especially during the back nine.
- Reduced muscle strength and coordination needed to hit the ball consistently
- Poor temperature regulation, dizziness, confusion
- Reduced motivation and increased perceived effort
To increase the amount of water your body absorbs, consider adding an electrolyte mix to your water bottle. Electrolytes are minerals - Sodium, Potassium, Magnesium, Calcium and Phosphorous - that carry an electrical charge and have many important functions in the body. They are especially important when playing golf in high temperatures, where there is an increased rate of sweating, as the electrolytes will enhance the body’s ability to absorb water. Not only do electrolytes regulate fluid balance they are also important for muscle contractions and controlling your nervous system and ability to maintain focus and concentration throughout the round.
Avoid your typical sports drinks such as Gatorade or PowerAde as these contain minimal amounts of electrolytes and are very high in sugar which can impact your blood sugar regulation and energy.
Also avoid Alcohol and caffeine, as they are diuretics which mean that they promote water loss through urine. So, will in fact contribute to dehydration rather than providing any hydrating benefits.
Add Water into your golf routine so you stay hydrated throughout the round. By the time you feel thirsty you are already starting down the road of dehydration.
At the end of every hole, when you return your putter to your bag, grab your water bottle, and carry it to the hole taking a few sips along the way. This will help ensure you are hydrated from start to finish.
Article by Bree Short from BioWise health + wellness