Drink Water Frequently to Prevent Dehydration
Use Ice Towels to Regulate Body Temperature
Wear Functional Masks and UV-Blocking Golf Apparel
A heatwave advisory has been issued nationwide. The perceived temperature has risen above 33 degrees Celsius, making it extremely hot. You have to battle heat so intense that even tropical nights occur. Although record-breaking heatwaves are expected, they cannot stop the determination of passionate golfers who want to hit the field. Here are some tips for enjoying your round even in the sweltering heat.
First, staying hydrated is crucial. Excessive sweating can lead to dehydration, which in turn causes a loss of concentration. On average, a golfer sweats about 4 liters during an 18-hole round. Losing just 2% of your body weight in fluids can reduce your performance. In summer, drink water frequently to prevent dehydration. According to the U.S. National Academy of Medicine, adult men aged 19 and older are advised to drink 13 cups of water per day, while adult women should drink 9 cups per day.
When playing a round during a heatwave, use ice packs and ice towels to regulate body temperature. Photo by AFP Yonhap News
Barley tea or mineral water with mildly alkaline properties is also beneficial. Drinks containing carbohydrates with a low concentration of 6-8% are absorbed more quickly. Bring ice water as well, but drink it in small amounts to avoid an upset stomach. Replenishing your energy with fruits such as bananas, grapes, watermelon, and peaches is also a good idea. Keep some salt in your bag to help prevent dehydration.
In summer, it is important to regulate your body temperature wisely. Prolonged exposure to heat can cause dehydration, headaches, vomiting, and dizziness. During your round, avoid staying in direct sunlight and try to rest under trees whenever possible. Prepare an ice towel: lightly wet a towel and place it around your neck to cool down quickly. A portable fan that can be attached to a golf cart is also very useful during heatwave rounds. Using a hand fan is another good option.
Do not forget your umbrella. Using an umbrella actually helps reduce fatigue. It protects you not only from the heat but also from UV rays, preventing sunburn. You can even hang a towel from the umbrella ribs to frequently wipe away sweat and keep your grip dry. Always wear a hat; choose a cap rather than a visor to protect your scalp. Sunglasses are essential as well, as they block harmful UV rays and prevent eye fatigue.
Take care of your skin, too. Golf courses have a high grass reflectivity, making them the places with the strongest sunlight. Use a sunscreen with a sun protection factor (SPF) of over 50. Apply a thick layer at first, and reapply every three holes to account for sweat washing it away. Most amateur golfers are reluctant to use sunscreen, but if you dislike the feeling on your hands, use a sunscreen face stick, powder, or spray instead.
To protect your skin, consider playing while wearing a functional mask. Wear golf apparel made from UV-blocking materials; these are lightweight, comfortable, and excellent at dissipating heat. They are highly elastic and quickly wick away sweat, keeping you comfortable even during long rounds. Wear cool-feeling hand covers and UV sleeves as well. Recently, many golf courses have started allowing shorts, making it possible to enjoy a cooler round.
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