How much water you should drink to beat extreme heat on the golf course

It’s scorching on the market. Like, actually scorching. The Midwest particularly has handled uncharacteristic and brutal temperatures for much of the summer time and particularly the final couple of days, whereas different areas (like Phoenix, for instance) have been already scorching and now even hotter.

First off, you want to watch out on the market. And that features doing something outdoors like yard work, operating, watching baseball video games or, you guessed it, taking part in golf.

But as somebody who lives in the Midwest is aware of nicely, even heat like this can do little to maintain golfers off the course. But it’s essential to come ready.

The smartest factor you can and should do on the course is drink water. According to The National Academy of Medicine, males should drink 104 ounces of fluids every day, and girls should drink 72 ounces. But that quantity should be elevated in hotter climates and/or whereas partaking in bodily exercise.

But it’s additionally not a one-size-fits-all formulation, both. It relies upon on your local weather, climate and bodily exertion, sure, but additionally on issues comparable to age, gender and what’s finest to your personal physique.

Here’s what the National Academy of Medicine makes use of as a information for every day water consumption:

So if that’s your every day information, simply understand you want to add to it when wanted — like if you are taking part in 18 holes of golf in steamy temps. Bonus: you additionally get different helpful fluids from different drinks and meals, like vegatables and fruits.

Here’s one other good information through Crystal Scott, a registered dietitian-nutritionist, who spoke to Fortune earlier this 12 months about the significance of hydrating.

“[Drinking] half your body weight in ounces is a great starting point,” she stated. “So for someone who’s 200 pounds, our first goal would be 100 ounces. And let’s say they’re only drinking 20 ounces of fluid a day. So every week, we’d want to increase about eight to 10 ounces a week, slow and steady. Because if you do hydrate too quickly, people can feel really waterlogged.”

It’s additionally essential to drink loads of water earlier than and after the bodily exercise or braving the heat, not simply throughout the exercise. Warning indicators that you may want to drink extra water embrace fatigue or confusion, and if you are ingesting rather a lot and by no means truly really feel thirsty, that’s a great signal. That means you’re hydrated.

As for ingesting alcohol on the course? According to studies, it might enhance the chance of dehydration, however ingesting (reasonably) with meals and whereas additionally mixing in water might help stop that.

Josh Berhow

Golf.com Editor

Josh Berhow is the managing editor at GOLF.com. The Minnesota native graduated with a journalism diploma from Minnesota State University in Mankato. You can attain him at joshua_berhow@golf.com.