By Rob Duca
When you live in a climate where the golf season is relatively short, it seems counter-productive to complain about the heat. But the dog days of August are real, and learning to play your best when the sun is beating down on you and the humidity is insufferably high is important both from a health standpoint and for your overall enjoyment on the golf course.
Here are a few tips that will help you beat the heat this summer.
- Play Early
By teeing up early in the morning, you will avoid the scorching heat of the afternoon and the heaviest humidity.
- Pack a Nutrition Drink
Obviously, water is essential, but water is not enough on extremely hot days. Nutrition drinks or shakes will provide critical nutrients that will help you sustain energy and prevent muscle breakdown. It is vital to keep yourself replenished with salts, sugars, potassium and other electrolytes. You can also bring electrolyte gel packs that will do the same thing as the liquid, but are much lighter to carry, especially if you are walking the course.
Also, don’t forget to eat. Certain foods will keep your body cooler, such as fruits and vegetables that have high water content and dried fruits and whole grain mixes that you can snack on throughout the round. Bananas are a great snack, giving you the carbs you need. Another option is an individual pack of almond butter that you can squeeze onto a banana. Resist eating a hamburger at the turn; meals high in protein will only make you hotter.
- Have a Wet Towel Handy
Towels placed in ice or a cooler are ideal for cooling your body temperature. Placing a wet towel on the back of your neck will instantly give you a chill and make you feel refreshed. Using a spray bottle will do the same.
- Make it into the Shade
How often do you see golfers standing around in the middle of the fairway waiting to hit their shots while the sun beats down on them. Whenever possible, find a shady spot under a tree, which will provide welcome relief. Shade is nature’s way of cooling us. No shade available? Pull out your umbrella. It can be used for more than protecting yourself against rain.
- Go Light on Clothing
No matter what type of material you feel comfortable wearing, make sure to select light colors to reflect the heat. Heavy fabrics and dark colors absorb heat, raise your body’s core temperature and will only cause you to sweat more.
- Protect Yourself
It might sound obvious to say wear sunscreen, but you’d be amazed how many golfers don’t. Experts suggest one with a SPF of 60 or greater. Also, don’t forget a ball cap or a bucket hat to shield your face, and a good set of sunglasses for your eyes.
- Practice Less
Surprised to hear this, perhaps? Let’s say you like to hit 50 balls at the range to warm up before playing; when it’s hot, knock that in half and take more time between shots. You don’t want to be drenched in sweat and sapped off all energy before you even step onto the first tee.
- Hydrate, Hydrate, Hydrate
It does not take much for your body to experience heart exhaustion. Make sure you are drinking a steady stream of water. A good rule of thumb is to drink plenty of water before you even arrive at the golf course, and then drink six to eight ounces of water at least every other hole.
- Know Your Limitations
Everyone is made differently. Some thrive in heat; others avoid it at all costs. Listen to your body when playing in the heat and know when to call it quits. Heat exhaustion can come on quickly, without warning, and be deadly.