The outdoor golf season is now upon us so I thought I’d share my thoughts on a few essential items for your golf bag that are all too often forgotten about.
How many times do you finish your round feeling both mentally and physically drained, with a headache, suffer cramps, and generally feel tired?
How often does your performance drop off during the back 9 or last few holes?
If any of those feel familiar then you probably aren’t fuelling your body and brain enough while you’re out there.
Your body is an engine and as such, it needs fuelling in the same way you fuel the vehicle that gets you to the golf course!
Imagine getting within a mile of the course and running out of gas - you’d be pretty mad at yourself right. Well, that’s what you’re inadvertently doing to your body somewhere on the back 9!
Let’s talk about water alone.
Water makes up about 50% to 70% of your body weight. Every cell, tissue and organ in your body needs water to work properly.
On a day to day basis, it is recommended to drink somewhere around 3.5 -4 litres of water! I wonder how many of us hit that but that’s another discussion.
During exercise, in this case, golf, and even more so in extreme heat the amount of water you drink becomes even more important.
During a round of 18 holes, you will be burning somewhere between 1000-3000 calories! Depending on if you are walking, carrying your bag, using a trolley, or riding in a cart.
Now do you see why you are struggling later in the round?
Water intake should start before your round begins before you even leave the house. Drinking approx 1-1.5 litres before you leave home should get you in good shape.
If it’s been a particularly hot spell you should even up your water intake a few days before heading out there in the heat if you want to be super prepared!
Council pop (tap water) is perfect as that way you can cut down on plastic waste by using a reusable bottle :) so load up the bag with up at least 2.5 litres of water, closer to 4 would be needed if it’s a really hot day.
Top tip - Prepare it the night before and pop it in the refrigerator so it’s nice and cool ready to go. Just don’t forget it.
Once you’re out there make a habit of sipping some water 2-3 times per hole rather than downing say a litre in one go.
If you don’t pee at least once during 18 holes you aren’t drinking enough!
Sports drinks like Gatorade/Powerade are also a great way to get the important minerals and electrolytes on board but ideally avoid sodas. (‘diet’ does not make it ok!)
To add to the water intake it’s also important to eat while you’re out there too. Remember little and often is best.
A good mix of healthy foods like -
Bananas
Hard boiled eggs
Nuts: Cashews, Walnuts, Peanuts
Jerky: Beef, Chicken
Peanut butter sandwich
Carrots
Celery
Avoid sugary foods and drinks, beer (up the water intake if you are going to be calling the beer cart), and breakfast type bars as they have too much sugar. Sparkling water is ok but you aren’t likely to drink as much of it.
It doesn’t stop when you stop playing either. Keep up the water intake after the round to aid in recovery. Especially if you are going to enjoy a few post round beers!
Add these to the golf bag and you’ll be walking off the course feeling fresh and ready to go again and most importantly, having maintained your performance over the whole 18 holes.
Good luck!
Shanky