I woke up at 4:30am the other morning with severe muscle cramping in my calf muscles. I thought I had been drinking enough fluids and taking enough magnesium and potassium, but apparently not enough for my body to be hydrated during this unexpected stretch of hot temperatures in the 90’s. This morning I received a newsletter from Dr. Mercola (Mercola.com) describing dysfunctional bottled waters including my favorite which contains sucrose, sucralose and a number of chemicals that I can’t even pronounce.
Sugar and corn syrup that are used to sweeten sports drinks reduce the absorption of the electrolytes in the drink. The sugars can draw fluids into the intestines and away from the rest of the body reducing cell function and performance. I have now switched back to Glaceau Smart Water to take to the golf course. It contains vapor distilled water and natural electrolytes (www.glaceau.com).
Hydration for Golfers
Studies of professional golfers have shown that signs of a poor mental game such as having a bad attitude, loss of concentration, impatience and difficulty managing emotions have sometimes been caused by dehydration.
You may remember the hot, steamy conditions at the 1964 US Open at Congressional CC where Ken Venturi became dehydrated and disoriented and nearly collapsed. He didn’t know where he was or what he had shot. During the 36-hole final he had lost eight pounds. Next week the Open will once again be held at Congressional. The temperature there yesterday was 102 degrees.
With a severe heat wave now across the country, your mental and physical energy levels will be taxed on the golf course. In order to play well during these hot conditions, be especially aware of maintaining proper hydration. Water regulates your body temperature, lubricates your joints and your brain and is essential for your performance. Dehydration can cause your heart to work harder to circulate blood which could lead to muscle cramps, dizziness, heat exhaustion, mental and physical fatigue.
Water Intake and Your Brain
Our brains depend on proper hydration to function optimally. Brain cells require a delicate balance between water and various elements to operate. When you lose too much water, that balance is disrupted. Your brain cells lose efficiency.
Dehydration In Golfers
Caffeine found in coffee and soft drinks is a natural diuretic which will cause you to lose water through additional urination. On extremely hot days it would be wise the skip these liquids.
Golf is a social activity and a lot of recreational golfers bring coolers of beer to drink on the course during the hot summer months. While drinking a cool beer may taste refreshing, it actually dehydrates you and will affect your concentration. If you drink beer during your round, it would help to alternate with non-alcoholic beverages, preferably water.
Early Symptoms That You are Dehydrated
By the time you are thirsty, you are already experiencing the symptoms of dehydration. Even mild dehydration can drain your energy and make you tired. On extremely hot, sunny days, and especially when you are on the golf course during the middle of the day, be aware of the following signs of dehydration.
– An insatiable thirst
– Muscle ache/weakness and fatigue
– Nausea
– Light headedness
– Headache
– Blurred vision
– Heat intolerance
Stay Hydrated In Hot Weather
Your brain tissue is up to 85% water and your body is 70% water. Your muscles contain a lot of water. Water also transports oxygen to your cells, and protects your joints and organs. If you don’t replenish this water content, your brain and body will be in a state of confusion. Exercise outdoors requires additional water, so be sure to hydrate before, during and after your round. To replenish this necessary fluid, here are some suggestions:
– Drink a glass of water before going to bed as your body dries out during the night.
– Drink two glasses of water upon arising before you feel thirsty.
– Drink water or a sports drink with electrolytes throughout your round of golf.
– Drink enough water so you rarely feel thirsty.
– Begin hydrating the day before you are going to play.
Entrain Your Heart & Brain for Peak Performances
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