Are we taking on enough water

Are You Sabotaging Your Game by Not Drinking Enough Water?

How often do you reach the 9th hole without drinking any water? Or finish a round barely hydrating at all? If you have, you probably know the feeling—dry mouth, irritation, and a loss of energy. Maybe you double-bogeyed the 14th, and suddenly, the wheels came off. Once dehydration sets in and your focus slips, it’s tough to reset and get back in the zone.

The Science Behind Dehydration

A golfer can burn between 800 and 1,500 calories per round, depending on pace and whether they’re carrying their bag. To put that in perspective, a footballer burns 700 to 900 calories during a 90-minute match. Surprised?

Recent TPI research found that even mild dehydration leads to 12% shorter drives and 93% less accuracy. Beyond physical performance, dehydration impacts cognitive function, making it harder to focus, strategize, and manage the course effectively. Poor hydration might be costing you strokes without you even realizing it.

How Much Should You Drink?

Experts recommend:
💧 250-500ml before teeing off
💧 125-250ml every 15-30 minutes during the round

If you’re playing in hot weather or tend to sweat more, you’ll need extra. The key is little and often—waiting until you feel thirsty is already too late.

A simple trick? Mark your scorecard every 2-3 holes as a hydration reminder. Also, bring a large 1L water bottle and aim to refill it by the turn—at least 2L by the end of the round.

Bonus Tip for Hot Days

Try adding salt tablets or hydration sachets to your water. These replenish essential minerals lost through sweat, keeping your body and brain sharp.

Track Your Hydration & Performance

Next time you play, pay attention to how much water you drink and how you feel—especially in the final holes. You might be surprised by the difference.

What’s your go-to drink on the course? Let me know… just don’t say a beer on every hole!