While it is easy for most golfers to think about hydration in the hot weather when they sweat more and get thirsty, it is also important to focus on staying properly hydrated in the cooler weather. Many people can underestimate their fluid needs in the cold because they do not get as thirsty, so they might think they do not need to drink water. But, even in the cold weather, you can sweat, especially when practicing and playing while wearing multiple layers of clothing. With temperatures beginning to drop in many areas of the country, now is the perfect time to focus on changing hydration strategies out on the course.
Staying adequately hydrated helps keep the body warm. Water helps regulate body temperature by keeping it constant and in a normal range. Being hydrated can reduce dehydration-related side effects, such as physical and mental fatigue, cramping, headaches, and dizziness. A study conducted with low-handicap golfers showed that mild dehydration (1- 2% reduction in hydration status) had a significant negative impact on distance, accuracy, and distance judgment in a controlled golf practice space (Smith et al. 2012). So, even slight dehydration could affect how well you play and how energetic, strong, and focused you feel.
While everyone’s needs are different and it is important to know what is best for you, below are some guidelines and tips for staying hydrated in the cold weather:
- Drink hydrating fluids throughout the day, not just when you go to the course. A general recommendation is to drink half your body weight in pounds in ounces of water per day. For example, if you weigh 160 lbs., aim to drink approximately 80 oz per day. You should drink more if you are also exercising and/or playing golf. Water, juice, smoothies, electrolyte mixes, and milk are great options. Consuming hydrating foods such as fruit and vegetables throughout the day helps your stay hydrated.
- Drink 16-20 oz of fluid 2-3 hours before you play.
- Drink another 8-10 oz while you are warming up before your round.
- Drink about 4 oz every 20 minutes out on the course, or a few large gulps of fluid after every hole.
- If you feel like the temperature is too cold for consuming ice-cold beverages, pack an insulated bottle with room temperature or hot liquids. Room temperature water, water mixed with electrolytes, or sports drinks are good options. Hot water with lemon, herbal teas, hot apple cider, broth, and soup may also be good choices for you to help keep you both hydrated and warm.
- Focus on a post-play recovery meal that includes protein, carbohydrates, and fluids. It is important to consume foods that help replenish, repair, and rehydrate the body.
- Avoid too much caffeine and alcohol as they can cause you to become slightly dehydrated. If you are consuming coffee or alcohol, be sure to balance it by drinking extra water.
References:
Smith, M.F., Newell, A.J, and Baker, M.R. (2012). Effect of acute mild dehydration on cognitive-more performance in golf. Journal of Strength and Conditioning, 26(11), 3075-3080.
Note: This content is for informational and educational purposes only and is not intended to be medical advice. Please contact a licensed physician or other qualified health provider for direct advice, diagnosis, and treatment regarding all medical conditions.