Nutrition
How many times have you played well at the beginning of your round , hung on through the middle holes , but ended up with a bad golf play ?
Or even worst , have your best round of the year going only to bogey the last two or three holes ?
You don ’ t have an explanation for why it happened . It just did .
One of the possible reasons is that you were dehydrated .
Say what , how does dehydration cause me to make bogeys ?
Because , Hydration is important for both the physical and mental state for the motivation of every gol�ng athlete .
Fluid intake before the exercise
An intake of between 0.5 and 1 litre of water or 6 to 8 ml water / kg of the body weight is recommended two hours before starting the activity , in order to ensure the optimum hydration level and allow time to eliminate the excess liquid . The best way to control the appropriate water intake is to watch your body weight by checking it at the beginning and end of practicing golf , thereby establishing the necessary
By Akansha Jain amount . Fluid replacement during exercise
You should take from 90 to 180ml of liquid or 2 to 3 ml water / kg every 10-15 minutes , in order to compensate for the losses due to perspiration and maintain the appropriate blood volume . Larger volume intake involves a certain degree of overload to the gastrointestinal system . Equally important , the drink should be fresh or cold ( from 8 ° to 12 ° C ) with a light concentration of 6 % of simple carbohydrates and slightly mineralized , enough to keep blood sugar levels correct .
Hydration after exercise
In the post effort stage hydration compensates for the accumulated losses and prepares the golfer to meet his or her coming commitments in the best condition . It is important to accompany the water intake with solid foods , as these provide the necessary trace elements for proper hydration , and take beverages with some minerals and simple sugars .
What kind of drinks should you take ?
The drinks consumed should meet two objectives :
Replace �uid that has been lost or that is going to be lost .
Take the opportunity of providing some carbohydrates and electrolytes as a supplement .
Why Dehydration is Bad for Your Golf Game
Dehydration , even just a small percentage of your body weight , can cause chemical imbalances in your brain that impair your shot judgement .
Dehydration can also change your swing mechanics so the perfect timing needed to square the clubface up just doesn ’ t happen .
Think about it .
It isn ’ t easy swinging a 43-inch club at 105 mph and returning the clubface back to the ball square at impact , especially when your body is fatigued .
Dehydration also leads to impatience , which can make you rush shots or putts .
It can put you in a bad mood ; say if you are constantly waiting for the foursome in front of you to �nish out . Doesn ’ t that get under your skin , even enough to make you lose concentration when you are �nally get to hit ?
Even a small mental lapse like these affects your game .
That is why it is a good idea to drinking plenty of water before and while you are on the course .
Not Only Your Game But Life Too
Not only can dehydration have a large effect on the outcome of your Golf Score . But poor hydration can have an impact on your overall health too .
A 2 % decrease of water by body weight can cause your brain to shrink slightly . This is enough to impair coordination , make you lose concentration , and slows your thinking processes .
Besides those important functions , even being slightly dehydrated can reduce your endurance , decrease muscle strength , slow your muscular response , it may cause muscle cramps .
36 GolfPlus Junior April-May 2018