REHYDRATE
Following a round, rehydration is critical.
“We base our post-round water recommendations
on how much weight loss has
occurred,” Lowes said. “Generally, you’ll
want to consume 20-24 fluid ounces of
water for every pound of weight loss that
occurred during a round.”
Although sports drinks can be effective, be
sure to choose your beverages wisely when
the hospitality cart comes by. Water is the key.
“Alcohol and caffeine-infused sodas act
as diuretics, which speed up the dehydration
process,” Lowes said. “This means
you’ll need to consume even more water to
prevent loss of performance and possible
heat-related issues.”
On the other hand, hyponatremia can
occur when an overabundance of water
is consumed without the proper balance
of electrolytes. Hyponatremia can lead to
fatigue and severe cramping.
“We find this most common in athletes
who try to prevent dehydration by consuming
excessive amounts of water quickly
either before they start a round or late in
their round,” Lowes said. “To avoid this, you
need to add some electrolytes in the form of
diluted sports drinks or by adding sea salt
(not typical table salt) to your water.”
HERE COMES THE SUN
Now, let’s talk about sunshine. Lowes
recommends keeping skin exposure to a
minimum, which includes wearing a hat
and sunglasses with polarized lenses. For
any uncovered skin, you’ll want to use a
sunscreen with a minimum of 30-50 SPF
and reapply multiple times each round.
Overall, increased body temperature
can be one of the most dangerous effects
of summer play—and one that can sneak
up on you. So, be sure you know what to
watch for in yourself and other members
of your foursome.
• An elevated heart rate, which can be determined
by simply checking your pulse.
• A drop in blood pressure due to dehydration.
This could be an issue for older
golfers or someone with a history of any
heart condition.
• Flushing (reddening of the skin), which
indicates increased blood flow to the surface
of the skin. This means your body is
trying to cool itself, which could potentially
reduce blood flow to your muscles,
negatively affecting strength, power and
overall performance.
Symptoms of
Heat-Related Illness
1.
2.
3.
Heat Cramps: muscle
cramping, profuse sweating,
excessive thirst, fatigue
Heat Exhaustion: nausea,
chills or goosebumps,
headache
Heat Stroke: sweating stops,
confusion, risk of loss
of consciousness
��
5 Tips for the Summer Sun
Jeffrey Lowes’ tips to a strong, safe summer on the course
1. Get 7-9 hours of sleep the night before play.
2. Consume your recommended water intake. Remember, everyone is different—figure half your body
weight in fluid ounces, plus two to four ounces for every 10 minutes of physical activity.
3. Have a good wholesome meal before your round and pack some healthy snacks. Highly processed
or sugary foods can lead to abnormal insulin levels and cause significant fatigue later in your round.
A wholesome meal includes protein, good fat and some complex carbohydrates while smart snack
choices include jerky, nuts, seeds, fruit, protein bars and fruit.
4. Spend 10-15 minutes doing a dynamic warmup before play begins.
5. Try to avoid sodas/alcohol during or immediately after your round. If that is not realistic, make sure you
consume your necessary water intake before consuming alcohol or soda.
Following play, be sure to rehydrate and perform light stretching, mobility work, and soft-tissue
techniques that can help reduce soreness and help you maintain necessary tissue length and mobility
needed to keep you healthy for your next round and the rest of summer.
vsga.org M AY/J UNE 2020 | V IRGINIA G OLFER 37