Hydration
Strategies for
Junior Golfers
By Karen Harrison
Director of Health and Athletic Development
BGGA
Besides not drinking enough, there are other factors
that can influence your fluid levels:
•
•
•
•
Poor fitness level
Little sleep/recovery
Illness
Improper clothing (dark colors, fabrics and design
leading to heat retention)
If you recognize the early signs and symptoms of
dehydration in yourself or others, there are a few
steps to take immediately to alleviate the problem:
1. Seek assistance from a coach/member of staff.
2. Move to a cooler area and rest – if outdoors seek
a shaded area or better still retreat to an air-
conditioned area.
3. Ensure access to cold water or an electrolyte
replacement drink.
Adequate hydration is important for good health and
optimal sports performance. With up to 55-60% of our
bodies composed of water, it is involved in numerous
important functions including (but not limited to)
cell metabolism, regulation of body temperature and
cognitive function. Notably, in sporting events/activity
lasting longer than 40-60 minutes, consuming water
along with food (i.e., carbohydrates – your primary
energy source) is known to benefit performance.
The weather in Florida is known for being consistently
hot and humid, especially during the summer months.
When you are both active and spending time outdoors
there is an increased risk of becoming dehydrated.
In particular, if you have traveled here from a cooler
climate, be cognizant of increasing your fluid intake
accordingly.
When you are exercising in the heat, fluid and
electrolytes (mostly sodium) are lost primarily as
sweat. As the temperature and humidity increase so
will your fluid needs. The general signs and symptoms
of dehydration are usually easily recognized:
•
•
•
•
•
•
•
Headache
Fatigue, weakness, loss of coordination
Dizziness
Muscle cramps
Vomiting
Confusion
Agitation
THE GATE | 6
4. Consider a cold compress if overheated.
GENERAL ADVICE
1. As a guide, 13-16-year olds need 54-64 fluid ounces
(1.6-1.9 L) of total fluid each day (from food and
fluids). Healthy adults require more per day: Men
15.5 cups/3.7 L and 11.5 cups/2.7 L for women.
Remember, exercise will increase this amount.
2. Consume fluid (preferably water) before exercising
– 5-10ml per kg bodyweight in water prior to
exercise (i.e., 120 lbs. or 55kg = 275-550ml or 8-16
fluid oz.).
3. Aim to start your practice/tournament in a well-
hydrated state – check your urine color (ideally it
should be pale yellow).
4. Be prepared – bring adequate water with you
to the course/practice range. Especially at a
tournament, there may not always be opportunities
for purchasing water when you need it (e.g., ninth
hole).
5. Be aware, thirst may not be a good indicator of
how dehydrated you are.
6. Consider including sodium in foods/fluids as it will
help you to retain fluid during exercise.