Fitness & Warm-Up · Tip
Five Tips for Playing in the Heat
Part of our fitness & warm-up programs. Build a program with it
Hot days take a toll if you aren't ready. Begin hydrating at breakfast. On the course, drink a few gulps every hole or two. Replace the salts you lose in sweat. Eat small, healthy snacks, like a banana, to keep your energy steady. Put on plenty of sunscreen early and again during the round. Don't forget your ears, neck and nose. Wear loose, light-colored clothes that wick sweat. A cool towel helps. And know your limits.
Step by step
- Start drinking water early.
- Drink every hole or two.
- Snack and replace salts.
- Reapply sunscreen.
- Wear loose, light clothes.
Why it works
Heat raises your sweat rate, and you lose water and salts with it. Starting early and sipping often keeps your fluid level steady, because you can't catch up once you are behind. Steady fuel, sun protection and light clothing lower the load on your body so your focus and swing hold up over 18 holes.
Common mistakes
- You wait until you feel thirsty before you drink.Take a few gulps every hole or two, whether you feel thirsty or not.
- You drink only plain water for the whole round.Replace the salts you lose in sweat with an electrolyte drink or a salty snack.
- You put sunscreen on once at the first tee and skip your ears, neck and nose.Apply it before you leave for the course, reapply during the round, and cover those spots each time.
How you'll know it's working
- Your energy and focus stay level on the back nine instead of fading.
- Your urine stays light in color after the round.
- Your grip stays secure and your swing tempo does not rush or slump late in the round.
Make it easier or harder
Easier: Set a reminder to drink and snack at the same holes each round, such as every second tee, so you don't have to think about it.
Harder: Plan your full routine for a long, hot round, including pre-round drinking, a snack schedule and a sunscreen time, and follow it for all 18 holes.
Common questions
How much water should I drink while playing golf in the heat?
Take a few gulps every hole or two, and start drinking at breakfast. Needs vary by person and weather, so drink steadily rather than waiting to feel thirsty.
What should I eat on the course on a hot day?
Choose small, healthy snacks like a banana to keep your energy steady. Add something with salt to replace what you lose in sweat.
