Heatwave Round... "What is the Recommended Amount of Water Intake?"

National Academy of Medicine Recommends 13 Cups for Adult Men
Age, Gender, and Current Condition Should Be Checked to Decide
Mineral Water, Fruits, and Vegetables Also Highly Recommended

The heatwave continues. It is the worst situation with high temperature and humidity combined. Weekend golfers go out for rounds even in the scorching heat. Prolonged exposure to heat can cause dehydration, headaches, vomiting, dizziness, and more. Proper condition management is essential. Especially, replenishing fluids is important.

How much water should you drink to beat the heat at the golf course? The wisest thing you can do on the course is to supply fluids. According to the National Academy of Medicine, adult men aged 19 and over are advised to drink 13 cups (104 ounces) per day, and adult women 9 cups (72 ounces). Children aged 9 to 13 should drink 7 to 8 cups (56 to 64 ounces), and those aged 14 to 18 should drink 8 to 11 cups (64 to 88 ounces). Since you are playing outdoors in the heat, you need to increase your water intake. Carefully check your age, gender, and current physical condition to determine the amount to consume.

You should also hydrate before and after the round. Excessive sweating can cause dehydration symptoms and lead to decreased concentration. Keep replenishing fluids steadily. During 18 holes, you typically sweat about 4 liters. If you feel thirsty, it is already a sign that dehydration has progressed. Research shows that "losing 2% of your body weight in fluids reduces performance by 20%."

In the heat, make it a habit to drink water. It helps the vigorous activity of the brain's neural tissues and muscles. Barley tea or mineral water containing mildly alkaline components is best. They contain carbohydrates and have a low concentration of 6-8%, so absorption time is relatively fast. Doctors advise that it "helps the vigorous activity of the brain's neural tissues and muscles."

Bring ice water as well. However, do not gulp it down quickly. It can cause stomach upset. Drink it little by little. Replenishing energy with fruits like bananas, grapes, watermelon, and peaches is also a good method. You can also hydrate through fresh vegetables and other foods. Avoid alcohol during the round. Drinking a lot only causes dehydration.