Heat related playing issues

[bluedot]

I walk most of my rounds here in NC, and the heat index gets pretty intense. I’m 73, and I’m REALLY intentional about dealing with the heat.

 

Skip the Gatorade; way, way too much sugar.  Gatorade is a soft drink made for taste, much more than it’s a serious sports drink.  Plus, you’re at the mercy of the beverage cart coming around.

 

I carry a Yeti thermos, and start with Ultima electrolyte mix, then several times a round, I add a Nuum tablet when I refill the thermos.  I have a rule for myself that I drink 5-6 swallows on every tee box whether I’m thirsty at that moment or not, and often more swallows during the hole.  By the end of the round, I’ll take in well over 100 oz of fluid.

 

Fwiw, I also wear a wide brim hat, sun sleeves, and use a reflective umbrella on my electric cart, with shirts that are not only a light color, but really moisture wicking; no cotton!  Shade, whether from an umbrella or a tree, is your friend; use it!

[mshills]

17 hours ago, Blubill said:

I have a question concerning how everyone deals with playing in the heat. We have had an unusual string of hot, at least for us, days recently. On most of those days I start out playing 8-10 pretty holes well then for no apparent reason I play 2-3 holes as if I was in a coma. Sometimes I don’t even remember pulling a club or why. Then I “come to my senses” or a playing partner will say something, usually concerning my blood sugar and am I ok. I’ll check my sugar and typically it’s ok, but I realize I haven’t been drinking enough water. That typically helps. My question is there something that folks who play in hot weather recommend in lieu of water that would help keep my electrolytes up? I’m thinking the combination of lowering electrolytes and blood sugars may be is what causing my issues. Anyone have similar issues in hot weather?

Ive been a Type I for 45 years. Here is what works for me:

 

No alcohol the evening before play, and definitely no alcohol during play.
 

Drink water the evening before play and the morning before play. You don’t have to go crazy, just make sure you’re sufficiently hydrated…that doesn’t mean pound down a gallon before going to bed, etc. 

 

Bare minimum caffeine / coffee you need to avoid the caffeine withdrawal headache, if you’re a coffee drinker. If you can skip it without the headache, skip it. I can’t skip it without the repercussion, so instead of a big cup or three, I’ll have a shot of espresso. 
 

Eat breakfast. Eggs, fruit, and a piece of toast, something like that. 
 

During play: keep a PB&J sandwich and a small bag of trail mix (nut heavy) with you. Have a bite here and there, I don’t like to wait until the turn and then pound the sandwich. Carry a second PB&J if you want, no space or weight concern here. No soda, ever. I just drink water unless I detect a low coming, in which case I’ll drink a fruit juice or a Powerade. 
 

I also wear a Dexcom CGM. Changed my life, as I don’t need to stop what I’m doing to check BG. Quick glance at my phone and there it is. It’s also fine to start the round running a little high. I like to be at about 200 on the first tee, and important — not rising or falling. That keeps me in a nice range during play. 
 

Can’t stress how important the CGM is in my case. 
 

Good luck!

[Mike_C]

One more old school trick, pickle juice.

 

A few years ago I was playing in a tournament in central Texas in July with temps about 100 and sunny, felt ok during the round but afterwards cramps started.  My playing partner wanted to go to Dairy Queen.  We pulled in an I almost couldn't get out of the car as my legs really started to cramp.  I barely managed  to get into the DQ and my partner asked if they had any pickle juice.  They did since they served burgers, so I downed only about a 1/4 cup and felt better in a minute or two.  Take that for what it's worth....

[bluedot]

50 minutes ago, Mike_C said:

One more old school trick, pickle juice.

 

A few years ago I was playing in a tournament in central Texas in July with temps about 100 and sunny, felt ok during the round but afterwards cramps started.  My playing partner wanted to go to Dairy Queen.  We pulled in an I almost couldn't get out of the car as my legs really started to cramp.  I barely managed  to get into the DQ and my partner asked if they had any pickle juice.  They did since they served burgers, so I downed only about a 1/4 cup and felt better in a minute or two.  Take that for what it's worth....

Mustard also works.  This all sounds crazy until you try it.

 

i keep a packet of mustard in my bag, by the bed, and in my car.  There is, as a matter of fact, an article about the science of this on the People’s Pharmacy today.

[bortass]

Great timing on this thread. I'm used to playing in hot and humid since moving to GA six years ago. What has worked so far for me is:

• Water on the course 
• Adding a NUUN tablet to the water once per 9.
• Sometimes I add salt to my water as well.
• Rain gloves because of sweat, I do not wear a golf glove when I play normally.
• Sun sleeves can help alot. They keep my hands dry, so I can avoid the rain gloves. Arms out of the direct sun and if you get them wet, they are real good at cooling when there's some sort of breeze/airflow.
• Stick to the shade as much as possible.
• I almost never drink alcohol but that's mostly because I want to play my best and swing lube/ birdie juice doesn't help me with that, lol.

 

I need to up my 'heat game' though because I'm filling in for someone in a 5 round/3day tourney in Alabama in a few weeks. It's been a long time since I played 36 a day and the guys have shared some stories about the heat issues and how much water weight they lost.

[PedronNiall]

7 hours ago, ShortGolfer said:

Maybe you should do what the threesome that I played with yesterday did.  They played nine holes and went home.

 

The problem may be that your body isn't conditioned to handle the high heat and humidity.

I don't run air conditioning.  Instead I wear short shorts and crop tops to handle the heat.  I also have a "summer weight" where I carry less body fat than during the winter.

I spend a lot of time outside gardening.

 

Yesterday I mowed the yard before playing 18 holes of golf.  I drink a lot of water when I'm on the course.  A little bit at a time while waiting for the group in front of me.

 

There are studies on it, and while you might feel most comfortable simply staying "used to" the heat, the best way to maintain a safe core temp during strenuous activity is by drinking cold water and being in the A/C before going out. On the same front, that's why it's recommended to continue with chilled water and cold compresses on areas like the neck and wrists throughout the round, during a hike, while working in the yard, etc.

 

Being serious, there's a reason you don't see the majority of athletes going to stand in the stadium, on the track, on the tennis court, or on the tee earlier than needed. You might feel more acclimated to things, but your body can only dissipate so much heat through the air, so sinks like cold water and cold compresses take a lot of strain off, and starting with less strain by remaining indoors, under misters, in the shade, and so on as much as possible is massively beneficial.

 

Campbell went inside and sat in the cool air after regulation play was done a few weeks ago instead of staying warm hitting balls, got the victory over the "acclimated" players, and mentioned after how refreshed he felt going into the playoff by doing so. Anecdotal, but giving a real example since it came to mind.

[tthomasgolfer605]

6 hours ago, Mike_C said:

One more old school trick, pickle juice.

 

A few years ago I was playing in a tournament in central Texas in July with temps about 100 and sunny, felt ok during the round but afterwards cramps started.  My playing partner wanted to go to Dairy Queen.  We pulled in an I almost couldn't get out of the car as my legs really started to cramp.  I barely managed  to get into the DQ and my partner asked if they had any pickle juice.  They did since they served burgers, so I downed only about a 1/4 cup and felt better in a minute or two.  Take that for what it's worth....

I love pickle juice. I bring this with me as well. 

[Urb]

I like NUUN tabs.  Easy to throw them in my water bottle while I'm playing.

 

Can also eat them if things get gnarly.  

 

Not a ton of crap in them vs Gatorade, etc.

[sheepdawg]

No 12 packs the night before, I learned this one the hard way. Something salty before you tee off. Plenty of plain old water on the course.

Once you've had heat issues you'll never be able to take extreme heat again. If it's much over 90* I'm staying home.

[Sean124]

I live in Phoenix and walk most courses if it’s below 100° while I’m out there. It keeps me in good shape for the days that are actually hot 😜
 

There isn’t any magic to it. Be hydrated, be in the shade while you wait. I keep Liquid IV packets in my bag.
 

The hardest part for me is making myself eat. I’m just not hungry when it’s 110° and it catches up to me by the end of the round if I don’t force down some food. 

[LUMA]

I’m born and raised in Florida and the summer still kills me. Best thing to do during the summer is play twighlight or super early morning, I prefer twighlight personally. Never an issue for me playing twighlight but mid day at 95 degrees and little to no cloud cover is a whole other animal. I rarely tee off or practice in the summer before 5:30pm

 

- Heavily hydrate the day before

- Stay hydrated and make sure you replenish with sugar, potassium, electrolytes, and salt.

- Cliff bars, Snickers, or a good old fashioned cold Coca-Cola really helps. Snacking on cold fruit like pineapple or watermelon is great too.

- Stay out of the direct sun when possible.

- Wet a microfiber towel and drape it around your neck when not hitting. This helps keep the core temp down.

Edited July 19 by LUMA