In California we’re very used to living and exercising under extremely hot weather which can be challenging and even dangerous. But you can safely exercise in hot weather if you take the proper precautions.
One of the most important things to do is stay hydrated and decrease your exercise intensity on very hot days. Any form of dehydration may create not only physical symptoms but mental function may also be reduced resulting in negative implications for decision-making, concentration and motor control, all of which may affect performance on the golf course. Keeping your body hydrated during exercise helps replace the water lost from sweating and prevents fatigue and poor physical performance.
Feeling thirsty is not the best indicator of your body’s water needs, because thirst occurs after your body is already dehydrated. Also, your thirst is usually satisfied even before your body’s water supply is fully replaced. This means that during workouts, you should drink water even if you do not feel thirsty.
The amount of water your body needs to stay hydrated depend on a number of things including weather conditions body weight and levels of physical activity. On average we should drink at least one and a half liters of water every day.
If you are dehydrated after an exercise session, it will take time to replenish the body’s water. Drink several glasses of water spaced out throughout the day. You are usually well hydrated if you pass a good amount of very light yellow or clear urine a couple of times before going to bed.
The key is to not wait until you are thirsty. On the golf course take a few sips every two or three holes, do not wait until you reach the 9th or later. In warmer climates the vitamin, mineral and electrolyte content of sports/fitness water may also aid performance and be a little more palatable than plain water.