Do You Drink Enough During a Round of Golf

Four to five hours for a round of golf is a very long time. You are only active that long with very few sports. A football game for example takes only one and a half hours. Since you should drink two to three liters of water per day without exercise, this amount will obviously be maximized if you practice a sport. 16 hours awake increases in yields, so mathematically, you need to drink about a liter of water during a round of golf. However, this quantity may be larger if it is very hot outside because you sweat more, so it is better to drink two liters of water.

But golf players often forget that they have to drink water. This topic is an extremely important one, therefore specialists should be consulted. The following article is intended to illustrate the importance of a healthy drinking routine.

Drinks – an important helper to weak athletic performance
 
Golf is a sport that requires movement, concentration and coordination skills and your athletic performance is closely linked with an adequate fluid intake. Dehydration can therefore affect the endurance of the muscles and coordination. A too reduced fluid intake in hot weather conditions increases the risk of stroke, cramps and exhaustion.

The performance already drops significantly at a water loss of 2% of the weight. So as not to waste concentration and your muscles to become exhausted, it is important for golfers to not only drink enough, but to choose the right sport drink, too. It is just as important for the golfer to wear a hat for sun protection during a round of golf, especially in hot weather.

What drinks are very cheap?

The best thirst quencher is and remains water. Sportsmen usually drink low-carbonated mineral water because carbon dioxide exerts a slight strain on the stomach which can interfere with a match. "The most important addition to the liquid supply is a balancing of the relatively high sodium loss," said Dr. Alex Johnson of the Working Group on Sport and Nutrition of the DGE. "A deficiency can lead to the most important energy supplier, carbohydrates, can lead to premature fatigue and performance degradation, therefore it is necessary that you consume an optimal sports drink which contains these two nutrients in sufficient quantity. 40-60 g carbohydrates and 300-1000 mg of sodium and other substances per liter of mineral water should be rapidly absorbable. Fruit juices are an adequate fluid replacement for mineral water, providing readily available energy, minerals and trace elements.

Suitable for rapid fluid replacement:

Isotonic drinks

They are ideal for high performance athletes to replace the water and energy losses occurring during training and competition fast. They have the same concentration of solutes, such as sodium or glucose, as the blood. Fruit juice spritzers such as currant nectar or apple juice, mixed with a sodium-rich mineral water in a ratio of 1:1 or 1:2 are recommended and cheap isotonic drinks, being created specifically for athletes. The availability of water and carbohydrates is greatest in carbohydrate concentrations of 6-10%. They are not necessary in grassroots sport.

Hypotonic drinks

These are drinks which have lower concentrations than the blood. This speeds the absorption of water by the gut. Hypotonic sports drinks have a similar osmolarity and they can be useful in case of very heavy sweating. These include tap water, mineral water and fruit juices.

Not suitable for rapid fluid replacement:

Hypertonic drinks

They have a slightly higher concentration of dissolved particles than the blood and escape the body before they can be absorbed by the intestinal mucosa. They delay the fluid intake and are therefore unsuitable as sports drinks. They include undiluted fruit juice and sugary colas, energy drinks, caffeine-containing beverages and soft drinks.

When and how much should you drink when playing golf?

You should drink a little before starting the game even if you are not thirsty. You should drink up to half a liter of fluids half an hour before the start of training or competition. If you are playing a full round of golf with 18 holes and you register a total playing time of over 4 hours, it is ideal that you drink 150-200 ml of fluids every 15-20 minutes.

A water temperature of 15-20 ° C is optimal and water at this temperature also passes through the stomach more easily. Very cold drinks below 10 ° C can cause stomach problems; therefore, temperatures between 10-15 ° C are better. Ambient juices are ideal. Tempered drinks such as fruit and herbal teas at lower temperatures are well suited in the winter.