Nutrition & Performance • 5 minutes • Veronica Paddy
Pretoria summers are deceptive. The altitude keeps things drier than the coast, the breeze masks how hard your body is working, and you can lose two litres of fluid before you ever notice you are thirsty. By the time you do feel thirsty, your performance has already dropped.
Research on dehydration and golf is striking. A fluid loss of just 2 percent of body weight, which is about 1.5 litres for a 75 kg golfer, has been shown to reduce shot accuracy and decision-making measurably. On a hot Highveld afternoon, that is easy to lose by the 9th hole.
Pre-round hydration
Start the night before. Drink a glass of water with dinner and another before bed. On the morning of your round, drink 500 ml of water with breakfast and another 250 to 500 ml in the 60 minutes before tee-off. Pale-yellow urine in the hour before you play is a good sign. Clear means you are flushing it through too fast, dark means you started behind.
On-course hydration
Aim for roughly 500 ml of fluid every 4 to 6 holes in summer conditions. Plain water is fine for cooler rounds. On hot days above 28 degrees, or if you sweat heavily, alternate water with an electrolyte drink. You are not just losing water; you are losing sodium, potassium, and magnesium, and replacing only water can leave you cramping and headachy.
What to put in your bag
- A 1.5 litre insulated bottle, frozen halfway the night before
- A second bottle with electrolyte mix or a sachet you can add at the turn
- A small piece of fruit or a salty snack such as biltong, which helps with fluid retention
Warning signs to take seriously
Heat illness is not rare on Highveld summer afternoons. Stop and seek shade if you experience any of these:
- Headache or dizziness, especially if it comes on suddenly
- Nausea or loss of appetite
- Cramping in the hands, calves, or back
- Confusion, slurred speech, or stopping sweating
The last item is a medical emergency. Get into shade, pour water over the head and neck, and call for help.
Cool-weather hydration is real too
Pretoria winters fool people in the opposite direction. The cold air dries you out through your breath, you sweat under layers without noticing, and you drink less because you are not thirsty. Use the same hydration plan in winter, just with cooler water and warmer clothing.