Golf doesn't look like an endurance sport, but a round in the Australian summer can be a long, hot day out. Walk 18 holes and you'll cover around eight to ten kilometres, often with little shade, a bag on your shoulder or a buggy to push, and four or five hours of sun. Add a beer at the turn and it's easy to finish the round flat and behind on fluids. Here's how to stay hydrated for golf, from the first tee to the 19th hole.
Why hydration matters on the course
Golf is a long day out. Even mild dehydration can make you feel tired and distracted. In hot weather you sweat steadily the whole round, losing water and electrolytes, mainly sodium. Because golf is slow-paced, many players don't notice they're behind on fluid until they're already struggling.
Before your round
- Hydrate the night before and the morning of. Starting behind makes it hard to catch up in the heat.
- Have breakfast. A proper meal gives you energy and some salt.
- Add electrolytes on hot days. A no added sugar drink with electrolytes before you tee off is an easy way to top up sodium.
- Pack an esky. Cold drinks in the buggy or cart mean you'll actually drink them.
During the round: a simple hole-by-hole habit
Make hydration part of your routine, like reading the green. A good rule of thumb is a few sips on every tee box or every second hole.
- Front nine: mostly water, with sips every hole or two.
- At the turn: refill your bottle and have a drink with electrolytes, especially if it's hot. This is the perfect point to reset.
- Back nine: keep sipping. This is where the heat usually catches up with you.
A note on the beer at the halfway house: alcohol isn't a hydration drink. If you're having one, match it with water or a drink with electrolytes so you don't fall behind.
Signs you're falling behind
- Feeling thirsty, with a dry mouth
- Losing focus or getting a headache
- Feeling unusually tired or sluggish
- Dark urine, or not needing the toilet all round
If you or a playing partner feels dizzy, confused or unwell in the heat, stop, find shade, cool down and seek help. Don't push on to finish the round.
After the round
Rehydrate with fluid and sodium in the hour or two after you finish, especially if you're playing again soon. A drink with electrolytes in the clubhouse is a better first drink than a beer on a hot day. For more on timing, read the best time to drink electrolytes.
What to look for in a golf drink
- Sodium on the label. It's the electrolyte you lose most in sweat.
- Low or no added sugar. You're out for hours, and sugar adds up over a few drinks.
- Nothing artificial if you prefer a natural option.
- Ready to drink. No powders, no mixing in the cart.
- Refreshing cold. Lightly sparkling drinks feel great on a hot day.
Compare the options in our guide to the best electrolyte drinks in Australia.
Golf in the Aussie summer
Book early tee times when you can, wear a wide-brim hat, sunscreen and light colours, use the shade while you wait, and keep drinks cold. Our hot weather hydration guide has more tips for long days outdoors.
Where Uthrive fits
Uthrive is a lightly sparkling natural hydration drink made with certified organic Lake Deborah salt and real fruit, with no added sugar and nothing artificial. It's an easy one to keep in the esky for the turn and the clubhouse. Choose Passionfruit, Orange or Pineapple.
Run a golf club, pro shop or halfway house? Apply for a wholesale account to stock Uthrive.
Hydrated by Nature
Real salt, real fruit, no added sugar. Built by a firefighter, Australian owned.
FAQ
What should I drink during a round of golf?
Water for most of the round, with a drink with electrolytes at the turn or on hot days. Sip regularly, every hole or two.
Do golfers need electrolytes?
On hot days or long walking rounds, electrolytes help replace the sodium you lose in sweat. In mild weather, water is usually enough.
How much water should I drink on the golf course?
It depends on the heat and how much you sweat. A good habit is a few sips every hole or two and a refill at the turn.
Is beer at the turn bad for hydration?
Alcohol doesn't help you hydrate. If you have one, match it with water or a drink with electrolytes.
This article is general information, not medical advice. If you have a health condition, talk to your doctor.