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  • Writer's pictureErika Wescott

Your Summer Golf Hydration Guide

As the sun starts to shine brighter, many are stepping onto the golf course or into their home gyms to elevate their game—whether it's perfecting that swing or pushing those weights.

But mastering your performance in the summer heat demands special attention to one key factor: hydration.

If you're unsure about the best way to stay hydrated during your golf rounds or strength training sessions, you're going to want to keep reading.

Hydration Essentials for Golf and Strength Training

Why hydration is crucial:

- Assists in nutrient absorption and digestion, crucial for optimal performance.

- Facilitates the transportation of nutrients to cells.

- Eliminates waste through urine and sweat.

- Protects joints and tissues.

- Regulates body temperature, vital during outdoor activities.

- Enhances muscle function and prevents cramping.

- Maintains blood volume, essential for cardiovascular health.

Where do I Begin?

For active golfers and those of us who strength train, a very basic guideline is to consume a minimum of 0.5-0.6 times your body weight in ounces of water:

For instance:

- 150 lbs = 75-90 fl oz

- 180 lbs = 90-108 fl oz

- 200 lbs = 100-120 fl oz

Keep in mind, these are general recommendations. The best way to gauge your unique hydration levels, is to aim for light yellow urine—clear, but not completely transparent (this would indicate you are overly hydrating). If your urine is dark or scarce, take extra time to hydrate before hitting the golf course or gym.

Tailoring Hydration for Golf and Strength Training

For those planning extended golf rounds or intense strength sessions, hydration needs go beyond the basics. Balancing water intake with electrolytes becomes critical.

The key electrolytes to replenish:

- Sodium

- Chloride

- Potassium

- Magnesium

- Calcium

Sodium, the primary electrolyte lost through sweat, deserves particular attention. However, individual sweat rates vary, making generic sodium intake recommendations challenging.

Individual Electrolyte Requirements

Experimentation is key to finding your optimal electrolyte balance. Aim for 300-600mg of electrolytes per hour of activity, adjusting based on factors like sweat rate, humidity, and session duration.

Pre-Workout Hydration

For morning workouts:

- Drink 8-20 oz of water with carbohydrates and 200-400mg of electrolytes within an hour of waking.

- Opt for fluids like low-fat milk, smoothies, or fruit juice if you are in need of some additional carbs along with a hydrating punch

For afternoon or evening workouts:

- Consume 0.07-0.10 fl oz of water per pound of body weight four hours before training, with an additional 0.04-0.10 fl oz per pound two hours before.

- Incorporate sodium-rich foods and fluids throughout the day.

Intra-Workout Hydration

During your golf rounds or strength sessions:

- Aim for 12-32 oz of fluid per hour, distributing intake every 15-20 minutes.

- Consider carrying a mix of plain water and electrolyte beverages.

Post-Workout Hydration

After your session:

- Consume 16-24 oz of water within the first hour, accompanied by electrolytes.

- Aim for 200-500mg of sodium to aid rehydration.

Remember, individual needs may vary, so listen to your body and adjust accordingly. With proper hydration, you'll optimize your performance on the golf course and in the gym.


It goes without saying. We do NOT recommend drinking your favorite summer ale on the golf course if you are trying to optimize your performance.

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May 11
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