The Crucial Role of Hydration in Enhancing Your Golf Performance

We have all finished a round of golf thinking "If I could have just finished the last 4 holes better I would have shot my personal best." You felt fatigued, you lost concentration, and lost your timing all because you were tired. 

Your round of golf starts 2 hours before tee time

It takes your body two hours to completely absorb nutrients and fluids after you consume them. So, when you stay out drinking alcohol the night before, forget to drink water on a daily basis, eat foods with little nutritional value...It will all add up. From the time you step out onto the golf course you want your body's tank to be running on full and to stay efficient when you need to press on the gas.  

The average golfer loses 2-3 liters (64-80 ounces) of water in a 4 hour round when temperatures reach 90 degrees. That is equivalent to 4-6 pounds of fluid loss per round. This is why during round it is vital to drink a minimum of four waters + an electrolyte mix or drink. 

Besides sweating what other ways does the body react that affects your playing ability?

This is where we look more into the signs and symptoms of dehydration which has 3 stages. 

• Mild Dehydration
  • 1-2 % loss of body weight
  • Loss of attention Span and concentration
  • Slower reaction times
  • Headache
  • Irritable demeanor
  • Fatigue
• Moderate dehydration
  • 3-5% loss of body weight
  • Dizzy
  • Reduced Coordination
  • Blood volume decrease = loss of oxygen to the brain
• Severe Dehydration
  • > 5% loss of body weight
  • Hallucination and confusion
  • Seizures
  • Fainting

How do you combat the symptoms that arise from fluid and electrolyte loss?

•  

  Before bedtime you need to down 32 ounces of water (maybe more)
• When you wake up you need to down at least 16 ounces of water along with your coffee 
• Daily supplements- magnesium, potassium, and sodium chloride (Salt).
• Limit your intake of sodas and high sugar content drinks
• Limit your alcohol intake before bed
• Eat a quality balanced diet. High protein, moderate carbs, fiber, low sugar, fruits and veggies. (Can get into that further). 

This are the most simple ways to combat dehydration from even showing up. If you truly get dehydrated and on the verge of heat stroke the most important thing to do is to go sit inside, sip on water and sit your butt on the couch and never let it happen again. 

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