Whether you’re trying to beat your pals or competing for a tournament title, hydration is crucial to your success on the course. Golfers playing in a warm climate or those who sweat extensively during their round are at a high risk of dehydration.

Symptoms of dehydration include: hunger/thirst, constipation, dry skin, fatigue, headaches, dizziness or lightheadedness, rapid breathing, fever, back pain, joint pain, high blood pressure, gallstones, and more.

Plain Water
Stay hydrated by drinking plenty of H2O. With approximately 70% of your body, 80% of your brain, and 90% of your blood consisting of this essential element, it’s no wonder why water should be your main beverage of choice.

Drinking water helps eliminate waste, flush out toxins, control body temperature, support fat loss, decrease cholesterol levels, and maintain many more vital bodily functions. Not only does water support your health, but it also prevents you from drinking processed beverages high in refined sugars, artificial sweeteners, and other toxic ingredients.

For optimal hydration, start each morning with a large glass of water and pack a bottle to fill on the course, at work or wherever you go. Add variety to plain water with cooling cucumber slices, zesty citrus wedges, spicy grated ginger or refreshing mint leaves. Try to consume a minimum of half your body weight in ounces of water daily.

Electrolyte Replacement
If you walk the course, play in a warm climate or just sweat a lot, it’s a good idea to replenish your electrolytes with an electrolyte enhance drink that contains zero sugars and artificial ingredients, such as SmartWater. You can also make your own low-sugar beverage by combining: 48 OZ water with 8 OZ plain coconut water (without any other ingredients added), 8 OZ 100% fruit juice, and 1-2 TSPunrefined sea salt.

Potassium: an essential electrolyte that prevents muscle cramps and helps your body recover more quickly from exercise and daily stress.

Sodium: an essential electrolyte that promotes optimal rehydration, prevents muscle cramps and aids fluid retention.

Symptoms of low electrolytes include: headaches, fatigue, leg cramps, muscle spasms, and frequent urination.

Coconut Water
Another great option for replacing electrolytes is coconut water. Unlike most high fructose corn syrup sweetened sports drinks, coconut water contains naturally occurring sugar. Depending on the brand, coconut water can have 15 times the electrolytes found in most sports drinks! Select coconut water with the least amount of ingredients and the lowest amount of sugar. Good brands include: Vita Coco, Zico, O.N.E., and Harvest Bay. Unless you’re an endurance athlete who burns lots of sugar, it’s best to limit consumption to one serving of coconut water a day.

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