High heat can cause serious health problems like cramps, heat exhaustion, and even heat stroke. That’ s why knowing how to protect yourself— before, during and after your round— is just as important as knowing your way around the course.

Sweating isn’ t just something that makes you feel hot and sticky— it’ s how your body cools itself down. When your body temperature

rises, you sweat. As the sweat evaporates from your skin, it helps release heat and keep you from overheating.

But here’ s the thing: When you sweat a lot, especially in the humid summer weather we often get in Virginia, that sweat doesn’ t always dry quickly. That means your body stays hot longer. Plus, sweat doesn’ t just get rid of water— it also takes away important minerals called electrolytes( like sodium and potassium) that your body needs to function.

If you don’ t replace those fluids and electrolytes, your muscles can cramp, your energy can crash, and your brain might get foggy. If it gets bad, it can even lead to heat stroke, which is a medical emergency.

As you play in the heat, watch for signs your body might be struggling:

• Heat cramps: Muscle pain or tightness, often in your legs or stomach. A sign that you’ re low on fluids or electrolytes.

• Heat exhaustion: Feeling tired, dizzy, sweaty or nauseous. You may also get a headache or feel weak.

• Heat stroke: This is serious. You might stop sweating, feel confused, or even faint. Your body temperature could be dangerously high. If this happens, call for help right away.

The good news? You can avoid all of this with the right prep and habits. Here are nine smart ways you can stay cool this summer— giving you a chance to play your best round.

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