When it comes to golf, physical fitness and technique are emphasized, but proper hydration is often overlooked: a costly mistake to make on and off the course...

While regular physical activity and opting for a healthy diet are important, ingesting a sufficient amount of water each day is often forgotten.

Hydration plays a vital role in our overall well-being.

According to studies, the minimum amount of recommended water is approximately eight cups per day. This is dependent, however, on activity levels and outdoor temperatures during peak season.

Getting your eight cups in can seem like a daunting task. It is good to keep in mind that about 20% to 30% of water can be supplied from fruits and vegetables!

5 Benefits of Staying Hydrated

1. Improved Cognitive Function

Even slight dehydration can result in vision impairment, moodiness, and loss of mental focus and sensory perception. Choosing a quality electrolyte beverage is also recommended to replace essential minerals, such as sodium and potassium, which we release through perspiration.

2. Increased Energy Levels

Increased water not only improves circulation, but also helps supply oxygen to the brain. Inadvertently, a lack of H2O causes the heart to work harder in an effort to supply oxygen to our cells. There are also many “energy” drinks on the market that contain high amounts of sugar and artificial colours, etc. These products along with alcohol can deplete hydration resulting in a “sugar crash.” Be aware of the effects when consuming these alternative beverages on the course.

3. Less Headaches

Did you know that a mild amount of fluid loss can cause the brain to contract away from the skull? The result is frequent headaches and fatigue. 

4. Digestive System Depends on It

Water is a major component of your saliva. Saliva moistens your food which makes it easier to swallow and chew. It also acts as a vehicle for enzymes to break down our food.

5. Water Protects Soft Tissue and Joints

When there is sufficient water in the body, it is able to support strong joint health and protect synovial fluid. Synovial fluid acts as a lubricant for your joints and is made up of 75% water. 

Tips for Staying Hydrated

1. Regulating how much water you require can vary according to the level of physical activity, body mass/weight, and outdoor temperatures.

2. At minimum, ensure to consume two litres of water every day.

3. When it comes to meals and snacks, choose water-rich foods such as cucumber, watermelon, tomatoes, lettuce, celery, and radishes (among others).

4. Avoid over-consumption of alcoholic beverages, which are not only loaded with sugar but contain unwanted calories and sedative effects.

In essence, it is best to stick to plain old H2O to hydrate. Try to drink one glass every hour as a good jumping-off point to getting your eight (or more!) glasses in per day.

Though often overlooked, maintaining hydration is a crucial foundation to your game, especially during those warm peak-season rounds!

Do you have a favourite on-the-course beverage or hydration tip? Let us know by emailing This email address is being protected from spambots. You need JavaScript enabled to view it..

About the Writer

Laurie is a 2021 Western Canada Amateur Long Drive Series Winner (45+ division) and a 3x World Champion Professional Fitness Model. She is also the Owner/Founder of Aspire2bfit Training Services.