St. Johns July 2019 Newsletter P2_STM80235 July Newsletter | Page 6

NOTE FROM THE TEACHING PROFESSIONAL
J U LY 2 0 1 9
Summertime Golf: Stay Hydrated
During the Summer in Florida we all have a sense that we need to “Stay Hydrated”,
but rarely do we do more than have a few paper cups of water or a bottle at the turn.
The combination of heat, humidity, sun, and time are all prime contributors to the body
becoming severely dehydrated during a round of golf. Maintaining proper hydration
improves performance, prevents injury, and most importantly reduces the incidence of
more serious conditions such as heat exhaustion or heat stroke.
Beginning from a Performance Perspective, our brains consist of 85% of water and even
at the earliest signs of dehydration, blood flow is reduced to the brain. As blood flow is
reduced to the brain; decision making, concentration, and cognitive ability are all reduced
when the body is only 5% under optimal hydration. As water and hydration facilitate blood
flow to the brain, it also lubricates the joints, discs, tendons, and ligaments of the body. The
discs of the lower back which cause so much pain for golfers, consist primarily of water
and are prime indicators of chronic dehydration. An improvement in hydration can also
relieve joint pain as the cartilage becomes more lubricated allowing for improved function.
While this is just a preliminary list of benefits, we can see the absolute necessity of staying
properly hydrated during summer golf. With all the ideas of “8 glasses per day” or just
drinking a lot of water, there is a scientific, consistent way to make sure you are properly
hydrated. The basic formula is drinking 50 ounces of water for every 100 pounds of body
mass. Unfortunately, not all fluids are created equally with soda, coffee, and sports drinks
NOT contributing to your daily consumption of water.
Timing is also an important consideration in maintaining optimal hydration, with the
process beginning well before the athletic event. An athlete should begin to hydrate 2-3
days before the event and recognize over multiple days, there is a cumulative effect of
mineral and electrolyte depletion. Also, timing during the day is extremely important where
25% of the daily requirement should be consumed first thing in the morning and another
40% consumed during the round of golf. As a simple way to improve performance and
reduce pain, we should all prioritize hydration to become better golfers. STAY COOL AND
STAY HYDRATED!!!
John Mousley
PGA, TPI
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