Golfers Can Alleviate Exertional Muscle Cramps by Proper Hydration Techniques
By Susan Hill, Certified Golf Fitness Trainer
Competitive golfers are well aware of the perils of dehydration and its potential effect on performance. It can create significant risk to your game and your health. What research has shown is your body not only loses hydration but also its salt content through excessive sweating. With more than half the country locked in a heat wave it is very easy to begin excessively sweating during your round of golf.
Golfer’s in general usually know that you need to stay well hydrated during play but what you may not realize is that water alone is not the solution. You also need to make sure that you have the proper amount of salt replacement. One easy way to think about this is what ever is sweated out, must be put back in. If you do not keep yourself properly hydrated out on the course you will begin to feel small muscle twinges.
Small muscle twinges are the first sign that your body has a deficiency. If this begins to happen to you during your golf round you need to take a break, cool down and start to get fluids and salt back into your system. If you do not address the problem
and ignore the small twinges you can begin to get debilitating cramps in as little as 20 minutes.
These types of cramps are not localized to one muscle group; they can affect an entire area like 
your hamstrings in both legs. These types of cramps are referred to as exertional heat cramps. The underlining cause of these types of cramps is excessive sweating that causes you to lose fluid and electrolytes, which include sodium and chloride.
Once you have begun to cramp there are a few things that you can do that will help you to get your body balanced quickly and properly. First get out of the heat, most golf courses have plenty of shade so that golfers can rest during their rounds. Second begin replenishing your body with fluids, water will help but to really restore yourself you need to make sure that you also have enough salt.
One very effective mixture to drink that will stop your cramping immediately is taking a 20 oz Gatorade or similar sport drink and adding ½ teaspoon of salt to it. Shake it up and drink the mixture over a 10 minute period. For added benefit drink an additional 8 ounces of water. Rest for a little while and then you should be good to continue your round. This high of concentrate should only be used after cramping has already begun.
The best way to prevent this from happening to begin with is to make sure that you are properly hydrated before you begin your golf round. Drinking a sports drink prior to golfing will help and carrying a mixture of 32 ounces of sports drink with ¼ teaspoon of salt to drink during your golf round will help prevent exertional heat cramps in the first place.
Once you begin preventative measures you should pay attention to your salt intake as you do not want to have too much iodine in your system. It is all about being able to balance your input and output of fluid and electrolytes.
Information and recommendations were found in the Journal of Sport Rehabilitation.
Thanks for visiting Ladies on the Tee at www.sherrytabb.com. To learn more about golf fitness from Susan Hill please visit her at www.fitnessforgolf.com.
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Tags: golf fitness. golf exercise, golf nutrition, muscle cramps
