Golf Hydration Techniques To Improve Performance

golf hydration techniques

Are you ready to hit the green for a round of golf? Have you considered how you will stay hydrated on the green? Dehydration can be the difference in your golf game. Once you become dehydrated you lose energy, focus and coordination.

According to Centers for Disease Control (CDC) about 318 Americans die every year of heat related illnesses. The good news is most of these deaths are preventable but you need to understand the realities of dehydration and how to avoid its dangers on the green.

Golf is a unique game. Unlike other sports that are played intensely for 1 hour, golf is played for 4-5 hours. That is a long time burning calories and brain power. Golfers do anything they can to fire on all cylinders up until the 18th hole. Gaining the edge in golf means properly eating and drinking to maintain your hydration and energy levels.

Make sure your golf game doesn’t suffer by following these golf hydration techniques before you hit the fairway:

  • Wear loose fitting clothing. Loose fitting clothing allows air to circulate but still protects you from the sun. A lighter colored top will help keep you cooler on a hot sunny day.
  • Drink water before, during and after a round of golf. Consider drinking 2 cups of water an hour before your tee time. A total of 1.5 liters of water should be drank during the round. This is approximately 3 ounces a hole. (If it is an extremely hot day you should consider increasing the amount to 3 liters.) Within a half hour completing the 18th hole you should drink another cup of water.
  • Avoid sun exposure. Protect your skin by wearing a hat, sunglasses and sunscreen when hitting the green.
  • Do not drink alcohol. Alcohol is a diuretic and will dehydrate you. Drinking alcohol is asking for trouble.
  • Drink cool water instead of cold water. Cool water is absorbed into the body at a faster rate than cold water.
  • Stay away from juice and soda. Most juices and sodas contain a lot of sugar, which is not absorbed well during exercise.
  • Do not let yourself get thirsty. Once you feel thirsty on the green you are already dehydrated. Keep water with you in the golf cart at all times to sip on between strokes.

Hydration may be the missing component to bettering your golf game. Staying hydrated means you will be more focused and full of energy for all 18 holes. Be sure to follow these golf hydration techniques and drink up (water that is) before, during and after your golf game.