18 holes of golf require concentration and physical stamina to achieve peak performance. Maintaining the bodies hydration levels will certainly assist in this process. Any form of dehydration may create symptoms of headache, light headedness, fatigue and nausea meaning physical activity becomes more difficult and performance drops. Mental function is also reduced, which can have negative implications for decision making, concentration and motor control all of which may greatly affect scoring capabilities and performance on the golf course.  To eliminate any of these symptoms monitor your levels of hydration and take precautions before problems arise.

Monitoring urine colour and frequency provides a good gauge to work from. Frequent passing of pale coloured urine provides signs of hydration.  Remember dehydration is cumulative, so you can become dehydrated over a number of days. Water is continually being eliminated through our breathe, sweat and urine, and therefore, must be replaced every day by consuming foods and drinks. After oxygen, water is a close second on the list of the essential nutrients for life and it makes up 50-60% of our body weight. Exact needs depend on a number of things including weather conditions and levels of physical activity.

On average we should drink at least one and a half litres of water every day. With warmer climates and increased physical exertion this amount will increase. The key is to not wait until you are thirsty and consume large amounts in one go. Take a few sips every 2 or 3 holes, do not wait until you reach the 9th or later. In warmer climates the vitamin, mineral and electrolyte content of sports /fitness waters may also aid performance and be a little more palatable than plain water.