Stay Hydrated on the Golf Course

by Nadine Howard | Regina Nutritionist

ONE of the most impactful, simple habits you can get into is DRINKING enough water every day!!!

Why is drinking water so important?

• A 5% drop in water levels in the body causes a 25-30% drop in energy levels, which can have a major impact when enjoying a round of golf
• Mild dehydration will also cause the metabolism to slow down.

Other negative impacts of dehydration:

• Poor digestion, lower HCl in the stomach ~ which can cause heartburn
• Poor lubrication in the joints (ie. joint pain/inflammation)
• Constipation
• Dry skin
• Headaches
• Edema (fluid retention)
• High blood pressure
• Kidney stones
• Higher levels of histamine in the body and lower immunity resulting in allergies/asthma
• AND overproduction of cholesterol is the body’s defense mechanism to protect the cells from dehydration

Generally you want to consume 8-12, 8-ounce glasses (or 2-3 liters) of filtered water (or herbal teas & fruit-infused water also counts) per day.

Or follow this general guideline: weight / 2 = oz of water each day

My TIPS for adding more water to your diet:

If you’re not drinking enough water (nowhere near the amount you should be drinking), then it’s best to add it in gradually over a few weeks as your body/body’s cells will not be used to absorbing the water and you’ll be living in the bathroom!

Start with a warm glass of water first thing in the morning, and add the juice from ¼- ½ squeezed lemons for added Vitamin C, detoxification and strengthening of the intestinal tract (make sure to have this on an empty stomach).

Your body typically can’t absorb more than 4oz at a time, therefore sipping all day long is the best option. UNLESS you’re exercising or playing a round of golf in the heat ~ your body will definitely be able to absorb more than 4oz at a time!  ALWAYS have at least a liter of water in your golf bag when playing golf, and take large sips as often as possible.

Room temperature water (throughout the day) will be absorbed the quickest, and try to avoid drinking all your water at meal times (as this may dilute your stomach acid, reducing your digestive ability)