MIND & BODY

The Power of

HYDRATION

Keep on top of your liquid intake on the golf course to ensure you fuel your body and your game sufficiently 

By GAVIN GROVES 

As a golf fitness professional, I often work with golfers to improve their strength, flexibility and endurance in the gym. But one of the most overlooked aspects of golf performance ‑ whether you’re a weekend player or a regular on the course – is hydration.


Staying hydrated during a round can make a big difference in your energy, focus and even the quality of your game. Let’s dive into why hydration matters and how you can easily stay at your best while out on the course.

WHY HYDRATION MATTERS

Hydration is more than just drinking water – it’s about keeping your body running smoothly and ensuring you perform at your peak, especially during a round of golf. When you’re out there for several hours, your body can lose more fluid than you realise, and if you’re not replenishing it, you can start feeling fatigued, sluggish or even suffer from cramps. Here’s why staying hydrated is essential for golfers:

  1. Focus and mental clarity: Golf is a mental game as much as a physical one. Even mild dehydration can mess with your ability to concentrate and stay sharp. You need mental clarity, especially when lining up those important shots.
  2. Energy and endurance: If you’re dehydrated, you’ll likely experience fatigue much faster. Hydrating properly helps maintain your energy levels, so you’re not dragging through the back nine.
  3. Muscle function: Dehydration can lead to muscle cramps and stiffness, affecting your swing and overall comfort. Your body needs water to function optimally, so keeping muscles fluid and flexible is key to performing well.

HOW MUCH WATER DO YOU REALLY NEED?

Hydration isn’t the same for everyone. It depends on your body weight, how active you are and the weather conditions. To give you a good starting point, here’s a simple breakdown based on body weight:


General Hydration Guidelines

30-35 ml of water per kilogram (kg) of body weight is a good baseline for daily water intake.

  • Example for a 70kg golfer: 70kg x 30-35 ml = 2.1 to 2.45 litres per day.

Additional hydration for playing golf

Golf can be physically demanding, especially if you’re walking the course or playing in warm weather. You should aim to drink an additional 300-500ml of water per hour of play. This helps replace the fluids lost through sweat and keeps you feeling fresh throughout your round.

  • Example for a 70kg golfer playing for four hours: 1.2 to 2 litres extra for the round.
  • Total daily hydration: 2.1 to 2.45 litres (baseline) + 1.2 to 2 litres (during play) = 3.3 to 4.45 litres for the day.

Environmental considerations (heat and humidity)

In hot or humid conditions, you’ll need to drink even more. For every hour of play in the heat, add an extra 500-750ml of water to your intake.

  • Example for a 70kg golfer playing in hot conditions for four hours: Add 2-3 litres of extra water.
  • Total daily intake: 3.3 to 4.45 litres + 2-3 litres = 5.3 to 7.45 litres for the day

HYDRATION TIPS FOR RECREATIONAL GOLFERS

Now that you know how much water you should aim for, here are some practical tips to help you stay hydrated on the course without overthinking it:

  1. Pre-hydrate: Start your round by drinking 500-600ml of water one to two hours before you head to the course. This ensures your body starts the round properly hydrated and ready to go.
  2. Bring more water than you think you’ll need: It’s easy to underestimate how much water you’ll drink. For a typical round, aim to carry at least 1.5 litres of water with you. If you’re playing in the heat or walking, bring 2 litres or more to ensure you have enough throughout the day.
  3. Electrolytes for extra support: Plain water is great, but if you’re out there for a long time or playing in the heat, consider adding some electrolytes to your water. These help replace the salts lost through sweat and keep you feeling energised. A simple sports drink or an electrolyte tablet in your water can make a difference. Drink 500-750ml of an electrolyte-rich beverage during your round if needed.
  4. Snacks: Don’t forget about hydrating foods! Fruits like oranges, watermelon and cucumbers are packed with water and provide natural sugars for energy. Also, bring along a snack like nuts, a protein bar or a small sandwich to keep your energy levels steady.
  5. Know the signs of dehydration:Thirst is the last signal you need to hydrate. Pay attention to symptoms like dry mouth, headaches, fatigue and dark urine. If you notice any of these, it’s time to drink more water, even if you’re not feeling thirsty yet.

DID YOU KNOW?

GolfRSA has partnered with The R&A for a journey looking at the benefits of golf, with a highlighted theme each month. The campaign launched in February with the theme Golf is Good for Balance. March’s #HealthyHabit is Golf is Good for Co-ordination.


Explore the benefits of golf and why you should choose this sport as your #HealthyHabit for life. Research has shown that golf improves many physical aspects including muscular strength, power, endurance and walking performance. Golfers also benefit from green space and social interaction.


Join The Golf Mag and GolfRSA on social media and share how golf has been good for your health.

ABOUT THE AUTHOR
Gavin Groves graduated with honours in biokinetics from the University of Pretoria in 2007, having completed his undergraduate degree in human movement sciences the previous year.

He started working at the World of Golf in 2007 as a golf fitness professional, working with a wide spectrum of golfers, from beginners to elite amateur and professionals. A year later, he started his journey with the Titleist Performance Institute (TPI) and completed all three levels by 2012. He is also an AA-member of the PGA of South Africa.

Gavin joined the University of Pretoria's High Performance golf programme in 2013 with the aim of focusing on elite and performance golf. In 2018, he moved full time to the DP World Tour, where he has worked with Brandon Stone, Andy Sullivan, Sebastian Heisele, Sean Crocker and Darren Fichardt, among others. He also counts numerous past and present Sunshine Tour professionals as clients.

In a career spanning over 16 years, Gavin has worked with over 50 South African male and female professionals, and continues to grow the fitness aspect of golf internationally and on local soil.

Gavin has been the full-time fitness consultant of the GolfRSA National Squad since 2017 and worked with some of the best South African amateur golfers, including British Amateur winners Jovan Rebula, Aldrich Potgieter and Christo Lamprecht.

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HYDRATION BASED ON YOUR BODY WEIGHT

Here’s a simple way to figure out how much you should drink based on your weight:

  • 50-60kg (110-132 lbs): 1.5 to 2 litres per day, plus 300-500ml per hour of play.
  • 60-70kg (132-154 lbs): 2 to 2.5 litres per day, plus 400-600ml per hour of play.
  • 70-80kg (154-176 lbs): 2.5 to 3 litres per day, plus 500-700ml per hour of play.
  • 80-90kg (176-198 lbs): 3 to 3.5 litres per day, plus 600-800ml per hour of play.
  • 90+ kg (198+ lbs): 3.5 to 4 litres per day, plus 700-900ml per hour of play.

Whether you’re a weekend warrior or a regular golfer, staying hydrated is one of the easiest and most effective ways to improve your game. Proper hydration helps with everything from keeping your energy levels up to ensuring your muscles and mind are working at their best.


By following these simple hydration guidelines – drinking consistently, adding electrolytes when needed and paying attention to your body – you’ll feel more energised and focused during your round. So next time you’re out on the course, remember: hydrate early, hydrate often and hydrate smartly. Your game will thank you!

CARL FOURIE/DEON VAN DER MERWE/EJ LANGNER/SHAUN ROY/TYRONE WINFIELD/SUNSHINE TOUR/PERFECT EXPOSURE