Is Your Hydration UP TO PAR?
This is a continuation of my Last Longer On The Golf Course Series. In part 1 & 2 I covered both Passive and Active Recovery & Regeneration strategies.
This article is going to focus on the importance of Hydration and how that relates to performance and recovery.
Why is Hydration So Important?
- the main reason is that your body is 60-70% water.
- you need to replace that fluid on a daily basis.
- your brain is 80% water.
- research has shown that just a 1-2% loss in water weight will effect your ability to think. In a 200lb. person that’s only 2-4lbs. of water.. that’s easily lost in a round of golf on a hot summer day. Lack of hydration effects your ability to think and it will have an effect on your short and long term memory, it will effect your reaction time, and your ability to make clear decisions on the course. COURSE MANAGEMENT.
- Another key reason to stay hydrated is because it effects your joints. You’re joints have synovial fluid which lubricates the joints. And that synovial fluid is produced by (you guessed it) the water that you drink.
- So if you are walking around in a dehydrated state your body will prioritize the supply on board and the first priority is alway brain function (the main computer).. and leave your joints behind.. So staying hydrated is one of the weapons against low back and shoulder pain.. (two of the major complaints amounts amateur golfers).
- Another reason is to help to maintain strength throughout the round. Tests show that people that lifted weights perform better when they are hydrated.
Brett’s Bottom Line: You really want to make sure that your hydration is up to par to create that foundation for performance as well as recovery. Your ability to drive the ball from Tee 1 to Tee 18 will decrease if you are dehydrated. How Much?
Take your bodyweight, divide in 1/2 and that’s the amount of ounces you should consume each day.. coffee/tea/soda/water/alcohol do not count. ONLY WATER. e.g. If you are a 200lb. male that equats 100oz. of water or 3 – 1 liter bottles. When to Drink?
The timing of when you drink water is important as well. In the morning you want to drink about 25% of your daily intake right when you get up.. So before you consume your first caffeinated beverage of the day drive your water. 25 oz. for a 200lb. player. because in the morning you wake up in a dehydrated state. You haven’t consumed any water in about 8 hours (I hope you are sleeping 8 hours) and you lose water to: respiration, perspiration and urination.
As the day goes on and you’re playing a round of golf. That same 200lb. player will need to drink 50oz. throughout the round of golf and the remaining 25% around meals.
Brett’s Bottom Line: Drinking water upon waking will give you a renewed sense of energy, it starts detox process, helps you move your bowels. etc. Staying hydrated throught the day and the round will keep you flexible and sharp on the course
Most sports drinks have more sugar than you need. The typical sports drink will have about 17grams per ounce, which is quite a bit. The game of golf doesn’t require that amount as you aren’t using that many carbs walking around the course. They are also laden with artificial dyes and a host of other chemical compounds which your body simply doesn’t need to detroxifying.
Brett’s Bottom Line: Sports drinks are not needed for the game of golf. If you are properly hydrated with water will do you just fine. Energy Drinks
The chief ingredient in these drinks is caffeine and too much caffeine can be detrimental to your game. If you are over-caffeinated that can create jittery hands, etc. As with the sports drinks, energy drinks also contain artificial colors and flavors that you simply want to stay away from. If you drink caffeine in the form of coffee or tea, do so in the morning but stay away from it while you play.
Brett’s Bottom Line: Hydration is the foundation of health and performance. Remember, drink half your body weight in ounces daily, more if it’s hot and you sweat a lot on the course.
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