Don’t Let the Heat Dehydrate You Game!
Living in Saint Louis,
Missouri in mid July makes us experts on heat and humidity. With temperatures in the
mid to upper 90’s
and heat indexes in the 100’s for the past several days, it’s no secret to
anyone playing a round of golf that you can be both physically and mentally
drained at the end of 18 holes.
Right around this time of
year is when we usually begin hearing the terrible stories on the news about
heat strokes at practices and how important it is to hydrate during this type
of weather. The golf course is no
exception to the rule.
Sure, there are no wind
sprints, pushups, burpees (for those of you that know what this is, you know
they are miserable!), or running hills, but heat exhaustion and dehydration can
happen just as easily, on the course. In 
fact, because there is not such obvious strenuous activity as in many of the
other sports, it can often be overlooked that a player has not been hydrating
throughout a round.
Walking 18 holes with a
bag full of clubs up and down hills is more of a workout than most people would
realize. It is crucial that you know how
to properly hydrate yourself and recognize the signs and symptoms of heat
exhaustion and dehydration. I have a
couple of clients and friends that have unfortunately experienced this both
during competition and on a golf trip.
The Basics
Dehydration stems from our
bodies trying to cool ourselves down. We
sweat in order to allow the evaporation of the liquid to release the heat from
our body. In normal temperatures this
system works very efficiently, but when the environment we are exercising or
playing in is extremely hot and humid, that external heat makes it difficult
for the body to regulate its cooling system.
If we do not properly
hydrate ourselves, the excessive sweating can cause a significant loss of
liquid, which in turn causes a change in our blood/plasma levels. This means that we are no longer able to
receive the proper nutrients and oxygen to our muscles. Also, lose electrolytes, which are imperative
in muscle and nerve function.
How does that affect your game?
Once we have begun to
experience a deficit in our fluid levels, or more simply, once dehydration begins
to set in, our body begins to slow down.
Our muscles and nerves no longer move or react as quickly as when we are
fresh and therefore, performance is naturally going to decrease.
Not only does our body
begin to shut down, but the brain is obviously going to be affected as
well. With golf being such a game of
minute decisions that can completely determine the outcome of a round, optimal
brain function is of the utmost importance.
Even slight dehydration can cause short lapses in focus and that mental
toughness that so often wins matches.
How should I hydrate?
Specifically for the
golfer (especially the competitive golfers that are playing 4 plus rounds in a
weekend), it is highly recommended that you PRE hydrate before your round.
Drink at the least 16oz of water (I personally recommend more) 1-2 hours
before your round, then another 8-16 oz about 30 minutes before teeing off.
During your round, I would
suggest drinking a sports drink.
Something that is around 6-8% carbohydrates contains a small amount of
electrolytes and has about 15mg of sodium per oz. Believe it or not, this will hydrate better
than water (the advertising is actually true!).
This combination allows the body to absorb the nutrients and filter them
into the bloodstream. Also, the sodium will
help stimulate the body’s thirst, causing you to drink more than if you simply
were drinking water. Believe it or not,
the guys I know personally that have experienced heat exhaustion on the course
were probably drinking more water than anyone out there, but still suffered
from dehydration!
After your round, you
should drink at least 16 oz of fluid for every lb. that was lost. I also recommend getting a post round snack
and continue to consume fluids. A meal
replacement shake is a perfect solution, but if you are sticking around the
course, get some fruit and healthy sandwich.
Try to resist that snicker bar and bowl of salted nuts at the bar.
How do I know if I’m dehydrated?
First of all, if you are
thirsty, you are in the beginning stage of dehydration. So if you wait until you are thirsty to start
drinking fluids, you are behind the boat.
But more significant signs of dehydration are headaches, nausea,
dizziness, cramps, profuse sweating, and rapid pulse just to name a few. If these are experienced, it is suggested
that you begin hydrating immediately and begin trying to regulate your
temperature. Get the attention of a
medical professional. And finally, get to the shade, get some cool, wet towels
and drape them around your neck, which allows the blood passing through your
carotid arteries to cool as it passes.
The bottom line is that you need to make sure you are preparing yourself before you get out there and it is too late. For the sake of your health and your handicap, your body should be treated like a well oiled machine. Take the extra steps necessary to be safe and your score card will thank you!
Jeff Pelizzaro, MPT
Physical Therapist/ Personal Trainer
Performance United Fitness
www.PerformanceUnited.com
