Dehydration on the course can happen more quickly than you may believe. It only takes 1-2% loss of body weight to start seeing the effects of dehydration. Think about how much energy you’re exerting by carrying your clubs in the baking sun for a few miles, sweat dripping down your back, swinging your clubs over and over again for 3-4 hours. You get the point. It’s very easy to become dehydrated on the course.

Not sure if you’re staying hydrated while on the course? Weigh yourself prior to and after your round. If you’ve lost more than just 1% of your body weight after your round, you’re more than likely not hydrated well enough.

So how much water do you need? Drink half of your body weight in ounces, every day. Coffee, tea, juice, sports drinks, flavored water don’t count. I’m talking plain old H2O. Your body is naturally dehydrated when waking up. Think, you’ve just fasted for about eight hours. Instead of heading to the coffee pot, I challenge you to first drink 25% of your water intake for the day. Then, really enjoy your cup of coffee!

During your round, you should take in 50% of your daily water intake. Keep up on your water intake during your round. Sip on it at each hole and get ahead of your intake. If you wait until you’re thirsty, you’re likely already dehydrated. Now, I know many of you are thinking, “What about sports drinks? Those are good, right?” Wrong. While they do provide a small number of electrolytes, but a large amount of added sugar. Instead, adding a pinch of unrefined sea salt to your water can replenish those lost electrolytes. If you’re looking for some flavor, add a lemon or lime wedge to your water bottle.

The rest of your water intake (25%) should be taken in around meals and before bed. I know, you’re going to get to the clubhouse and order a beer a soon as you’re done with your round. That’s fine, you’ve earned it! Next round, consider drinking a glass of water with it.