As we barrel-roll towards the Arizona Summer, it’s time to refresh your Personal Hydration Plan (PHP)!
We all learned in grade school Health class that our bodies are made up of about 75% water. What they didn’t tell you is that as we have aged, our water content has dropped to 55-60% of our body weight. Staying hydrated is even more important as we get older. We all need a Personal Hydration Plan!
It’s a Dry Heat!
Arizona Summers can be killers, literally! Even seasoned full timers with plenty of years here, should take heed.
The summer heat can do more than just get you dehydrated, there is a whole range of maladies from heat-cramps, to heat-exhaustion up to heat-stroke, a serious, potentially life threatening condition. Exercising or playing in the high heat not only makes you lose water through sweat, but also drains you of salts, minerals and electrolytes. As you deplete these essentials, you can experience muscle cramps, dizziness, nausea and confusion. At this point, just drinking plain water may not be enough!
Please talk with your buddies and discuss hydration and hot weather play. Someone getting dehydrated may not recognize he is getting in trouble. Keep on eye on the rest of your group, if someone starts to act exhausted or dizzy; or starts to talk or behave erratically; step in and suggest they drink something and cool down a bit. In serious cases, don’t be afraid to call the Golf shop or 911 for help. Last summer we had several golfers taken to the hospital with heat related ailments.
We have restrooms and drinking fountains on all of our courses, use them to replenish your fluids and to wet a towel or cooling rag to keep your neck cool.
Start drinking more fluids at home to build up a reserve before hitting the heat. Drinking enough on the course that you have to use the restroom is a good idea. The color of your urine can be a good indicator of your hydration level. (light color good, dark color bad)
Carrying a small cooler with water and sports drinks is a great idea. Just remember to fill your chest with ice AT HOME. Save the ice machine just for filling your cup, don’t be an ICE HOG!
Be Prepared and Stay Cool!