Proper Hydration and the game of Golf

Firstly, congratulations to Dave Shepley, the 2011 St Marys Golf & Country Club – Men’s Club Champion and Golf Fitness Academy member!!  Way to go Dave!

In the final installment of the 2011 season, The Golf Fitness Academy discusses the importance of hydration and its effects on your performance on the course.  While there is a tremendous amount of research being conducted on the topic of hydration and its effects on athletic performance, little has been published on the topic, specific to the game of golf.  The goal of this week’s article is to provide you with some of the basics of hydration, and how they apply to sports/life in general.

The human body is composed of 45 – 70% water.  The precise number depends on an individual’s body composition.  Water plays an important role in how an individual is able to regulate their body temperature along with a number of physiological and biomechanical functions.  If an individual engages in physical activity or exercise, the body’s core temperature will increase and they may begin to sweat as the body attempts to dissipate excess heat.  If the amount of water loss – through sweating, respiration, or other mechanisms – exceeds the amount of fluid intake, dehydration will occur.

An individual who is dehydrated, or has lost 2% or more of their body weight, will begin to see a decrease in muscle strength, endurance, coordination and cognitive function, as well as an impaired ability to regulate their body temperature.  All of these may contribute to a drop in performance in the later stages of a round.  Symptoms of dehydration may include: dark yellow, strong smelling urine; decreased frequency of urination; rapid resting heart rate and prolonged muscle soreness.  Below are some examples of the adverse effects of dehydration, common amongst those who engage in physical activity.

• 1% loss of Body Weight (BW) - Associated with an elevation in core temperature
• 2 – 6% loss of BW -  Common among athletes during practice in heat
• 3 – 5% loss of BW - Can lead to cardiovascular strain and an impaired ability to regulate body heat
• 7% loss of BW  -  Collapse likely

When an individual sweats, they lose both water and electrolytes.  Electrolytes lost typically include sodium, chloride and potassium.  The composition of sweat varies greatly from individual to individual.  Water is ideal fluid for replacement.  However, because of the variable composition of sweat, some individuals may prefer or benefit from, drinking a beverage containing the lost electrolytes.  Other factors such as environmental conditions, the individual themselves, and exercise duration and intensity play a role in determining the best type of fluid to consume.  The topic of electrolyte replenishment exceeds the scope of this article, for the sake of simplicity, only water will be discussed. 

Robert Yang – a nutrition consultant to the Titleist Performance Institute, recommends that an individual consume approximately half their body weight (pounds) in ounces of water per day.  For example, if an individual weighs 200 lbs (91 kg), they should consume 100 oz (3 L) of water.  Of the daily 3 L requirement, 25% or 750 ml should be consumed in the morning, and the rest throughout the day. 

To determine your hydration status, simply weigh yourself before and after a round – it helps if your club has scale in the change room – and make note of how much fluid and food you consumed.  If you are not able to weigh yourself, the colour of your urine can be used as an indicator of your hydration status.  Urine of an individual who is optimally hydrated should be the colour of lemon juice – provided they are not consuming supplementary vitamins, in which case it may be bright yellow.  Thirst cannot be relied upon as an indicator of hydration status.

In order to perform well during a round, the best management strategy is to be optimally hydrated before venturing out on the course.  Therefore, an individual should consume 16 fl. Oz. (500 ml) of water 2 hours before activity.  During a round, for each pound (0.45kg) lost, one should consume approximately 16 fl. Oz. (500 ml).  Other recommendations call for the intake of 6 – 12 fl. Oz. (150-350 ml) of water every 15 – 20 minutes for active individuals.  After a round, an individual may need to replenish up to 150% of weight lost, as urination occurs before optimal hydration levels have been achieved.

Maintaining an adequate level of hydration is another one of the keys to having a successful round.  This is especially true on the finishing holes, where fatigue and a breakdown in mental focus are most likely to occur.  Next time you are at the course, be sure to put your water bottle in your bag.

Are you a little depressed that the season is winding down?  Why not start preparing for 2012 by introducing a fitness component this off-season?  To book your physical assessment with a certified golf fitness instructor, contact Cyril at 519.284.2569 or email cyril@stonetownphysiotherapy.ca.  More information about the Golf Fitness Academy may be found at www.stonetownphysiotherapy.ca.