The CSGA Links Volume 6 Issue 4 August 2018 - Page 47

HEALTH &WELLNESS Hydration: Not just for health. For performance, too D on’t forget: Water consumption on the golf course is both a health and a performance issue. Dehydration leads to fatigue, headaches, decreased coordination, muscle cramping and loss of concentration. Here are suggestions from health professionals and the USGA: 1. Throughout the day, be aware of how much fluid you are ingesting. 2. An hour before your round, drink 16 ounces of water or other non-caffeinated fluid. 3. Drink four to eight ounces of water right before you start. 4. Take in four to six ounces of fluid for every 20 minutes of physical activity. That’s at least 48 ounces during a round. 5. Include a sports drink to replace lost sodium and electrolytes. Carbohydreates and electrolytes can also help you absorb fluids more quickly. What you eat is also important. 1. Before your round, eat lightly in the two hours leading up to your tee time. Food in your digestive system diverts blood away from your brain and muscles, affecting concentration and performance. Complex carbohydrates are best. Keep protein and fat intake moderate, since these slow digestion. Eat slowly and chew well. Along with water, fresh fruits are a great source of nutrition as well as hydration. 2. During a round, eat a mix of dried fruit and nuts. Eat small amounts throughout to keep energy and concentration regulated. Organic nutrition bars are a convenient snack that helps keep blood sugar levels steady. Sip water regularly. 3. After a round, consume a combination of carbohydrate-rich foods and drinks to re- store glycogen stores. Replace potassium or sodium that has been lost. Fruits and vegetables are excellent sources of potassium. CSGA Links // August 2018 | 47