1. Drink before you’ re thirsty Start hydrating the day before your round. On game day, drink 16 – 20 ounces of water two hours before tee time and sip water throughout your round.
2. Add electrolytes Sports drinks or electrolyte tablets can help replace what you lose when you sweat. Bring some in your bag.
3. Wear the right clothes Choose light colors and moisture-wicking fabrics. A wide-brim hat and sunglasses with UV protection help too.
4. Use sunscreen Apply SPF 30 or higher before your round and reapply every two hours. Don’ t forget ears, neck and the back of your hands.
5. Find the shade Use shade whenever possible— under trees, in the cart or with a golf umbrella between shots.
6. Cool towels work wonders Use a wet towel around your neck or keep one in your cooler. It can help lower your body temp quickly.
7. Play earlier or later Tee off in the early morning or late afternoon to avoid the hottest part of the day.
EXERCISES:
Warm-Up Hydration Circuit: Get your blood flowing and loosen up before your round. Do this in the shade with a few sips of water between moves. 1. March in place – 1 minute 2. Arm circles – 30 seconds forward, 30 seconds back 3. Torso twists – 20 times 4. Shoulder rolls – 30 seconds
Deep Breathing( Cooling Down the Body): Train your body to stay calm and cool under stress. Perform this breathing exercise after your round or anytime you feel overheated. 1. Sit in a cool spot. 2. Put one hand on your chest and the other on your stomach. 3. Breathe in slowly through your nose for 4 seconds( your stomach should rise), then out slowly through your mouth for 6 seconds.
Repeat for 5 minutes.
Wall Sit with Overhead Reach: This helps you build strength and improve circulation after walking the course. 1. Stand with your back to a wall, feet about shoulder-width apart. 2. Slide down like you’ re sitting in a chair. Your knees should be at
90 degrees. 3. Raise both arms overhead and keep your back against the wall, holding for 30 seconds to 1 minute.
Rest and repeat 3 times.
8. Eat light snacks Heavy meals before a round can raise your body temp. Stick to fruits, nuts or protein bars.
9. Know when to stop If you feel dizzy, weak, or sick, take a break in the shade, drink water and cool down. It’ s okay to stop your round if you need to.
Golf is one of the best ways to enjoy the summer— but it’ s also important to protect yourself when the sun is strong. Understanding how your body handles heat and sweat can help you play better, feel better and avoid serious health risks.
So next time you head to the course, bring more than just your clubs. Pack water, wear smart gear and take care of your body. You’ ll feel better, play longer and keep your game going strong all summer long.
vsga. org J ULY / A UGUST 2025 | V IRGINIA G OLFER 37