Compared to other sports, such as basketball, baseball or soccer, golf is much more permissive. Most people think that golf is an easy sport but the truth is different. As a matter of fact, golf players can burn up to 2000 calories when playing golf for almost 4 or 5 hours. For this reason and not only, the nutrition and hydration of golfers are extremely important. Here are some useful tips to help you along the way.
Drink plenty of water
During hot summer days, it’s recommended to double your fluid intake if you want to improve your performance and keep you mentally sharp and focused. In order to sustain your energy naturally, drink more than than 7-8 glasses of water each day. However, if you tend to sweat a lot (this is actually inevitable during torrid days) you should also have with you permanently some sports drinks because they can replace sodium and other electrolytes.
Avoid alcohol and caffeine in high quantities
When playing golf for more than 3-4 hours, caffeine can help you stay alert and focused on your game. Caffeine can also be our enemy when consumed in large quantities. Here are just some of the negative effects of drinking lots of caffeinated drinks: shakiness, inability to focus, jitteriness. It’s also advisable to avoid alcohol as much as possible because as caffeine, it causes fluid loss and as a result, you will feel dehydrated and tired at the end of the day.
Avoid eating larger portions of food
It’s extremely important to avoid having large meals in the two hours leading up to the tee time, otherwise your performance will be negatively affected. The food in your digestive system has the ability to deflect blood from your muscles and brain, making you feel exhausted. Try to have a meal two hours before the game starts. Other than that, it’s recommended to have smaller meals in order to increase your metabolism and have that steady release of energy to keep you alert through the long hours of play.
Eat 5 or 6 times during the day
While most nutritionists recommend to eat smaller portions of food, this doesn’t mean you have to starve yourself. The key is to eat smaller meals but more often, 5 or 6 times throughout the day is more than enough. To ensure that you get the proper nutrients, combine proteins with carbohydrates and healthy fats at each meal. In case you feel tired or hungry during your golf round, have a healthy snack, such as a protein bar, a fruit or a bag of nuts.