In a conversation with former LPGA player, Sue Kim
(Canada) related how she had a problem with drinking
on the course; “I would never drink enough during a
tournament. I simply forgot to drink”. Her solution?
Kim modified her pre-shot routine. Arriving at the next
shot, her routine began with a few sips of water. It
helped her to maintain a hydrated state during a round
and the action became automatic, ensuring she didn’t
forget to drink.
General Advice:
• As a guide, 13-16 year
olds need 1.6-1.9L of
total fluid each day
(from food and fluids).
Exercise will increase
this amount.
• Be prepared – bring
adequate water with you
to the course/practice
range. There may not
always be opportunities
for purchasing water
when you need it (e.g.,
ninth hole).
• Be aware, thirst may not be a good indicator of
how dehydrated you are.
• Develop your own customized fluid replacement
strategy and evaluate in training first before
attempting it during a tour nament.
• Consuming fluids before exercise
• Aim to start your practice/tournament in a well-
hydrated state – check your urine color (ideally it
should be pale yellow).
• Consume 5-10ml/ kg BW water prior to exercise
(i.e., 120 lbs. or 55kg = 275-550ml or 8-16 fluid oz.)
• Consider including sodium in foods/fluids may
be useful as it will help you to retain fluid during
exercise.
• During Exercise
• Aim for 0.4-0.8 L of fluid per hour (130-250ml
every 20 minutes).
• Water is the number one choice for fluid
replacement in most instances.
• Consume small volumes of fluid frequently
throughout the exercise/round/practice.
• Avoid
over-drinking.
A
condition
called
Hyponatremia (low blood sodium level) is the risk
of consuming too much water, with symptoms
shockingly similar to dehydration.
• Recommendations are to consume enough fluid to
minimize loss of body mass (1-2% loss)
• There may be a case for sports drinks in certain
circumstances when a source of carbohydrates and
electrolytes (primarily sodium) are required (e.g.,
when access to food is limited).
• Cold drinks may help to reduce core body
•
•
•
•
temperature during exercise in the heat and
increase the tendency to consume more fluid.
Flavored waters may also increase consumption.
Avoid energy drinks at all costs!
Recovery
The goal is to drink to 150% of the fluid lost during
exercise (based on weight). Yes, more than you
lost; this accounts for the obligatory urinary losses.
Eat a meal post-practice/tournament – it will
provide the carbohydrates,
protein and electrolytes
(Sodium and Potassium)
necessary for recovery.
The optimal strategy for
fluid intake for young
golfers will vary based on
numerous factors including
climatic conditions, the
opportunity to eat/drink,
gastrointestinal
comfort
and
an
individual’s
own
physiology
and
biochemistry.
Thus,
consider the hydration
recommendations provided and work on developing
your own customized hydration strategy for both
practice sessions and tournament rounds. It should
be considered an essential element of a golf athlete’s
preparation.
References:
American Academy of Pediatrics (2011). American
Academy of Pediatrics Policy Statement – Climatic
heat stress and exercising children and adolescents.
Pediatrics, 128, e741. DOI:10.1542/peds.2011-1664
Coaching Association of Canada. Fluids for athletes.
Retrieved from http://www.coach.ca/fluids-for-
athletes-p154679
Desbrow, B., McCormack, J., Burke, L., Cox, G.,
Fallon, K., Hislop, M., ……. (2014). Sports Dieticians
Australia Position Statement: Sports Nutrition for
the Adolescent Athlete. International Journal of
Sports Nutrition and Exercise Metabolism, 24, 570-
584.
Maughan, R. (2010). Fluid and carbohydrate intake
during exercise. In L. Bourke and V. Deakin (Eds.),
Clinical Sports Nutrition 4th Edition (pp. 330-347).
Sydney, Australia: McGraw-Hill Education.
Smith, M.F., Newell, A. J. and Baker, M.R. (2012).
Effect of acute mild dehydration on cognitive-
motor performance in golf. Journal of Strength and
Conditioning Research, 26(11), 3075-3080.