Hydration: what to drink and when

Why the right fluids will help you perform better on the course..

WATER
The human body is made up of 45-75% water by weight (muscles are about 75% water and fat is about 10%), and the body cannot survive more than a week without it. So it makes sense that water really is the best thirst quencher. However, by the time you feel thirsty, you are already somewhat dehydrated, which is why it is recommended that you drink water before, during and after exercise. Ideally you should have 2 cups of water about an hour before your round, then aim for half a cup every 20 minutes thereafter (adjusting for hot weather and your body size/type), and then have another cup within half an hour after your round.

SPORTS DRINKS
For vigorous exercise that is over 60 minutes in duration, or if you are an individual who sweats profusely, sports drinks are also a good option. Most sports drinks have about 6 to 8% glucose per glass, and also contain electrolytes such as sodium and potassium to replace what is lost in sweat. This is important for muscle functioning and will help prevent muscle cramping and water intoxication—your blood becomes too diluted if you have lost too much sodium through sweat. However, it is important to bear in mind that each bottle contains almost 200 calories from sugar, so you may
want to dilute your sports drink with water if you're watching your weight, or if you are already eating food that contains sugar and salt.

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