Stay hydrated... With this prolonged hot sunny weather, I want to share with you the importance of staying hydrated on the golf course and why the right fluids will help you perform better on the course. It's a searing hot, humid day and you just reached the turn drenched with sweat. Will a bottle of water hydrate you best, or should you go for the sports drink? Maybe the caffeine and sugar in that fizzy drink will give you a boost, or should you have a couple of beers to help keep loose? What many golfers don't realise is that what, and how much, you drink are actually among the most important decisions you make on the golf course. Your choice can mean the difference between playing with energy, focus, and coordination, or can leave you suffering from fatigue, mood fluctuations and poor motor control. In extremely hot conditions, such as we experiencing at the moment, you can lose as much as two liters of water per hour. If those fluids are not replaced, the body becomes dehydrated, affecting virtually every system of your body. Your heart has to work harder, your muscles lose strength and flexibility, your brain function slows and you can experience cramping or dizziness, and even develop heat exhaustion or heat stroke. A loss of just 4 to 5% of your body weight can cause exercise performance to decline by as much as 20-30%! So, what should you drink to avoid duffed shots and missed putts due to dehydration? Water The human body is made up of 45-75% water by weight (muscles are about 75% water and fat are about 10%), and the body cannot survive more than a week without it. So, it makes sense that water really is the best thirst quencher. However, by the time you feel thirsty, you are already somewhat dehydrated, which is why it is recommended that you drink water before, during and after your game. Ideally you should have 2 cups of water about an hour before your round, then aim for half a cup every 20 minutes thereafter (adjusting for hot weather and your body size/type), and then have another cup within half an hour after your round. Plan ahead and be prepared.
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