H
i Sarah, I am an avid golfer in fairly good shape. I play golf almost daily and carry my own clubs for the
exercise. I live in a hot and humid environment especially during the summer months. My problem is I sweat a lot and always seem to get cramps in my legs towards the end of my round. I also seem to “run out of gas” before I finish 18 when it is really humid outside. Tim Rachers
Hi Tim, It sounds to me like you are suffering from some of the side effects of dehydration, which can hinder performance in many ways. If you tend to sweat a lot and you live in a humid environment, it doesn’t take much for our bodies to become dehydrated. The body’s initial responses to dehydration are thirst to increase water intake, and decreased urine output to try to conserve water loss. It is important to remember if you are thirsty, you are already dehydrated! Your urine will also become concentrated and more yellow in color. As the level of water loss increases, more symptoms can become apparent. The following are further signs and symptoms of dehydration: Dry mouth, muscle cramps, nausea and vomiting,
TPC LIFE & LEISURE
DID YOU
KNOW? YOUR BODY IS AROUND 60% WATER. DRINKING 6- 8 GLASSES A DAY HELPS YOUR BODY TO FUNCTION PROPERLY.
heart palpitations, lightheadedness (especially when standing) and weakness. There are many ways to stay hydrated while
you are on the golf course but the best way is to always have fluid with you and sip on it (2-4 big gulps) every 15–20 minutes during your round. The fluid doesn’t have to be water but should be caffeine and alcohol free and if you are watching your weight, you may want to limit high calorie beverages. Depending on your health and if you do not have any need to restrict your sodium intake, you may also want to add a salty snack such as a single serving size bag of pretzels or a small handful of peanuts. The sodium helps the body retain fluid so you are less likely to become dehydrated. It is also important to remember not just to drink when exercising. Drink fluid all day so to maintain you hydration status. The amount of fluid a person needs can be
To ask Sarah your question, email: lifeandleisure@
bostonhannah.com
very different and should be monitored daily. The best way to make sure you are staying hydrated is to check your urine every night. The goal is for it to be clear and transparent. The more yellow or cloudy your urine is, the more dehydrated you are. Staying hydrated will help to assure optimal performance, prevent muscle cramps and fatigue. ■
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