Did you know: In hot weather, you can lose up to 3 liters of sweat in one round of golf? (That’s equal to 6 bottles of water!)
By Christina Clifford, MS, RD
Like all your activities, diet and nutrition certainly has an impact on your golf game, especially as you get older. While it goes much further than just what you eat on the course, let’s chat about what to focus on while you’re on the course to keep you sharp through 18 holes in the heat as we head into the (Grey Dog) days of summer!
Before you head out, start with a hearty meal that will provide you with a slow and steady source of energy for the 18 holes ahead. Aim for complex carbohydrates — like oats, whole wheat bread, brown rice — and a good, lean source of protein — like chicken, eggs, dairy, or fish. Try to steer clear of higher-fat foods (think red meats, fried foods, etc) which can slow down your digestion, leaving you feeling sluggish. And don’t forget to hydrate!
On the course, snacking may not be one of your top priorities. That is, until you pass a hot dog cart and realize you’re starving! Having the right snacks on hand will help sustain not only your physical energy, but your mental game too. Snacks that combine protein, healthy fats, and some carbs can help make a big difference in your game, particularly in the heat on those later holes. Here are some great on-the go options:
- Nuts or trail mix (avoid those with added sugar and salt)
- Beef or turkey jerky (try low-sodium options)
- Nut butters (bonus points for apple slices or whole grain crackers)
- Dried fruit or banana for quick digesting carbs
- Protein bars (again, watching out for added sugars, and aiming for 8-10 grams of protein)
Dehydration can sneak up very quickly in the warmer weather, particularly in older golfers. Note that staying hydrated is about a lot more than just water — replacing the electrolytes you lose in your sweat is key. Dehydration can cause both mental and physical fatigue and muscle cramps. Stay ahead of your hydration with these few tips and tricks:
- Bring sports/electrolyte drinks along—ideally, a low or no sugar option
- Coconut water—full of naturally-occurring electrolytes
- Electrolyte tablets or powders—great to keep in your bag and mix into a water on the fly
- Sip!! Don’t chug —don’t wait until you’re feeling thirsty to start drinking, sip regularly throughout your round.
Give some of these ideas a try to keep you feeling sharp and focused, all the way through your final putt. Fueling and feeling good throughout your round will help to keep you feeling better afterwards too!