GOLF INFORMATION ARTICLES

How To Stay Hydrated During A Round Of Golf

If the idea of staying hydrated during a round of golf means an ice chest full of cold beer, you may need to read this article. Although most folks don't think of golf as a sport where dehydration is much of a concern, the fact is that walking in the sun for 5 hours carrying 30 pounds of clubs on your back can and does result in dehydration in many players. At the 2009 CA Championships, Phil Mickelson felt extreme fatigue during the third round and actually had to be hospitalized for dehydration before the final round the following day.

The length of the average golf course is 6500 yards, or just under 4 miles.However, this assumes a straight line down the fairways to the greens and to the hole. For the average golfer, however, this straight line becomes more akin to the letter Z.Therefore, the average golfer walks close to 7 miles during a round of golf in addition to the 80 to 100 strokes. Now I'm guessing that you would plan your hydration strategy if you were attempting a 7-mile hike. So why does hydration typically go out the window for a round of golf?

Well, there are probably several answers. First, it's difficult to carry enough liquid with you if you are walking the course. Second, golf isn't considered strenuous so people simply don't think about hydration. Finally, beer seems to be the universal hydration choice of many during a round of golf.

Beer does not help one to stay hydrated. In fact, it encourages dehydration and a loss of hand-eye coordination. Definitely not conditions that are conducive to shooting a low score.

A good rule of thumb during a round of golf is to drink about 3 ounces of non-alcoholic and non-caffeinated liquid for every hole played. This adds up to over one and one half liters during the entire round (2-3 liters is recommended in extremely hot and humid conditions).

Remember, once you become thirsty, you are already dehydrated. Waiting to drink at the clubhouse after the 9th hole won't prevent dehydration. You will already be dehydrated and your performance on the previous holes will be compromised.

Water and Gatorade are good choices to stay hydrated on the course. If your drink of choice is water, you should also eat salty snacks such as salted nuts or pretzels. Because sweat contains a high concentration of sodium, you need to eat or drink sodium to maintain electrolyte levels in the bloodstream.

Now, on to the topic of alcohol. Everyone knows that beer is a popular drink during a round of golf. Some drink alcohol to be social, some drink to calm nerves, some just drink for the sake of drinking. While alcohol will improve your perception of how you're playing, your actual scores will show otherwise.

If you are going to drink alcohol while you play, it is best to stick with one drink per hour (read: per hour, not per hole!). Furthermore, you should drink 3 ounces of liquid per hole on top of that to counter the dehydrating effects of alcohol. This combination will allow you to stay hydrated while avoiding a noticeable loss in coordination.

A final consideration for those who play golf several times a week is that the dehydrating effects of alcohol can last up to 72 hours. Therefore, if you are playing golf 2 to 3 days in a row and you drink alcohol each day, your performance will likely suffer as the week goes on since dehydration will worsen. In this circumstance, you need to take a break from drinking as no amount of liquid will rehydrate you until alcohol is removed from your diet for a few days.

Overall, staying hydrated on the golf course is relatively simple provided a few simple rules are adhered to:

* Drink a little non-alcoholic and non-caffeinated liquid after every hole
* Ensure that you are consuming sodium during the day
* Drink no more than 1 alcoholic drink per hour while maintaining adequate non-alcoholic liquid consumption
* Don't drink alcohol on consecutive days since this will severely prolong the time needed to adequatley rehydrate

Finally, healthy snacks such as fresh fruits or raisins and dates will help keep energy levels going. Fruits are not only natural sources of healthy sugars, but they are rich in natural vitamins and minerals and plant specific nutrients called phytonutrients . Concentrated and liquid whole food supplements such as aloe vera juices are beneficial as well. Granola bars are also a wonderful snack for quick pick me up energy boost.

Just paying attention to these few extra details is certain to give your golf game the extra boost it needs for an excellent game.

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