Nutrition and hydration can improve your golf game

Have you grown tired of playing golf this summer in the severe heat? Do you lose your focus after a few holes? If so, it could be that you are not getting the proper nutrition and hydration before and during your round of golf.
Without proper nutrition and hydration, your ability to concentrate, make decisions and control your golf swing can deteriorate quickly. Golf is demanding both physically and mentally.

Preparation for your round of golf should start hours before you tee off. Nutritionists suggest eating several hours before you play. If you are playing in the morning, your breakfast should include some of the following: whole-wheat bread, eggs, oatmeal, fruit and yogurt. Stay away from sugary cereals, white bread and orange juice.

Hydration should occur throughout the day. A general guideline is to drink about half your body weight in ounces of water each day. During a round of golf, you should consume 16 to 24 ounces of fluids per hour, although individual needs vary. During a four-hour round, that amounts to 64 to 96 ounces of fluids, not just water.

Electrolyte drinks or powders may be helpful during long rounds in hot weather because they replace sodium and other electrolytes lost through sweat. Caffeine and alcohol also should be avoided because they can adversely affect your performance.

During your round, proper nutrition is important. Good snacks include bananas, apples and other sliced fruit, mixed nuts, trail mix, and quality energy bars that contain at least 20 grams of protein. Sandwiches such as peanut butter and banana on whole-grain bread are also good choices. Eat a small snack every couple of hours.

Avoid the following during a round of golf: beer, high-sugar drinks and caffeinated energy drinks. Some snacks with carbohydrates can briefly spike your blood sugar and contribute to dehydration. Candy bars also can increase your blood sugar. A hot dog or burger at the turn can be difficult to digest and may hurt your performance.

How can you tell if what you eat or drink is affecting your golf game? Do you shoot higher scores on the back nine, especially from Hole No. 14 through the finish? When you experience physical or mental fatigue, you tend to swing the club faster and harder to make up for your lack of energy. To help solve this problem, try eating smaller, more frequent snacks and stay hydrated.

Dr. Jean Harris is an LPGA Master Professional and teaches at local golf courses. jean.golfdoctor.harris@gmail.com; golfdoctorjean.com.