Golfing During This Week’s Heatwave: Stay Safe, Stay Hydrated, Play Better
Parts of the UK are experiencing temperatures in the mid to high 30s and rare extreme heat warnings have been issued, so many golfers will be looking to make the most of the sunshine. But this is nothing like a normal British summer’s day.
“The combination of very high temperatures, increased humidity and warm overnight conditions means there’s less opportunity for the body to cool down and recover. Although golf is not as physically demanding as running or cycling, walking 18 holes with clubs on your back, in direct sunlight and concentrating for four or five hours puts a lot of stress on the body, especially in extreme heat. This is particularly important for golfers following a
golf fitness training program, working with a
golf fitness coach, or participating in
online golf coaching to improve performance throughout the season.
Don’t Wait Until You’re Dehydrated
A frequent mistake that many golfers make is to only drink when they feel thirsty. By then dehydration will have already begun to affect physical and mental performance.
To beat dehydration:
- Begin your round well hydrated.
- Drink about 500ml of water before teeing off.
- Sip on fluids every 15 to 20 minutes during your round.
- If you're playing for longer than three hours or sweating a lot, you might want to have an electrolyte drink to replace the sodium you lose through sweat.
Also keep in mind that alcohol the night before and too much caffeine before your round can make it harder to stay properly hydrated.
Power Up Your Body for Performance
During a heat wave the body needs extra energy. Try eating smaller amounts throughout the day instead of eating one large meal.
Some good options are:
- Banana
- Mixed nuts
- Fresh fruit
- Whole grain sandwiches
- Cereal or protein bar
Keeping your blood sugar levels stable can help with concentration and decision making, particularly when you’re going for important shots later in the round. Golfers working with a
golf fitness trainer or following an
online golf fitness training program may find that proper nutrition becomes even more important in extreme conditions.
Wear Like an Athlete
Lightweight performance clothing is chosen by professional golfers for comfort and because it helps to control their body temperature.
Select:
- Light-coloured, well-ventilated clothing
- A hat that provides good sun protection
- UV protection sunglasses
- Sunscreen SPF 30 or higher, reapplied every two hours
A cooling towel around your neck between shots can also make a noticeable difference in keeping your body temperature under control.
Manage Expectations
Don’t try to beat the weather when it’s extremely hot. It’s time to control them.
Slow down a little, stand in the shade whenever you can and use a trolley instead of carrying your bag if you can. The ball may travel a little farther in the warmer air, but your body isn’t necessarily going to perform better.
And sometimes the smartest golf is just conserving energy and pacing yourself through the round. This is a valuable lesson for golfers benefiting from
remote golf coaching, where managing physical stress and adapting to conditions are essential skills.
Know When To Quit
Heat exhaustion can happen to anyone, regardless of age or fitness.
Watch for warning signs such as:
- Headache
- Nausea
- Severe tiredness
- Muscle twitches
- Misunderstanding
- Lack of coordination
If you have these symptoms, do not attempt to "tough it out." Go into the shade straight away, cool down, rehydrate and seek medical attention if symptoms do not improve.
Final Words
We’re in the midst of one of the hottest June heatwaves the UK has witnessed in recent years with the unusually high humidity making it feel hotter than the thermometer suggests.
Golf should be fun, always. It’s not just about the scorecard to have a successful round, it’s about finishing safely, feeling well and being ready to tee it up again tomorrow.”
Play the smart one. Keep cool. Honour the Terms.
