What to Drink and When
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How to Manage Competitive Play in the Heat
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by Susan Hill
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Playing in the heat of the summer can be both
mentally and physically taxing. As we hit
early August, temperatures currently range
between the low 90’s to low 100’s. Factor in
the affects of humidity and playing conditions
can be outright unbearable, especially for an
ill prepared junior golfer.
Proper hydration and rehydration takes center
stage as we continue to play through the heat
of the high season. Keep in mind a body can
lose up to half a pound of water a day through
normal perspiration, respiration and
urination. Golf athletes can lose even more!
While playing golf itself is not considered as
intense as other sports, the heat certainly
adds to the intensity and takes away from a
players’ ability to focus.
According to the Sports Nutrition Guide for
Young Adults, the body’s digestive system can
only absorb about 1 quart of fluid per hour,
so it becomes critical to drink small amounts
of liquids throughout your entire round.
Here’s some ways that dehydration can affect
your junior golfer.
Dehydration can result in memory lapse,
lightheadedness, difficulty breathing and
headaches..
Excess water loss through perspiration if
not replenished will speed up physical
fatigue..
Getting enough water allows golfers to
maintain constant body temperatures by
providing perspiration for cooling and blood
circulation for warming..
Sufficient water also helps to lubricate
and cushion the joints and tissues of the
body.
To remove these issues as potential concerns
during practice or tournament rounds, use a
few of these quick tips.
During the round, drink 3 to 7 ounces of
water every 15 to 20 minutes or two to three
holes..
Golfers should not drink full strength
fruit juices and other highly concentrated
drinks. These create feelings of fullness and
can cause cramping..
Cool beverages are absorbed better than
warm beverages.
For more information on physically and
mentally preparing your junior golfer for
play, visit
http://www.golftrainingforjuniors.com.
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