• We must drink before, during and after playing golf

Water is the most abundant organic component in the universe, as it is in living organisms. Between 40% and 60% of our body weight is water. Although its presence in human tissue is not regular, between 65% and 75% water can be found in muscles, and between 20% and 25% in fat. The proportion of muscle mass to fat therefore varies the total content of the water in the body.

In general, the role of water can be summarized as:

• The principal cellular component.
• It maintains the structure and bathes the joints.
• Maintenance of the hydroelectric balance (osmolarity).
• Blood composition.
• Regulation of the body temperature.

In general we can say that the balance between the intake and loss is around 2.5 litres for a standard person, an amount which increases considerably in sports. Practicing sports the need for water will depend on the intensity, duration, or environmental conditions in which you develop the sport.

Dehydration is a pathological situation that occurs when the body eliminates a greater quantity of water, or receive a lesser amount than needed to adequately cover its needs.

When playing golf, states of partial dehydration frequently occur which, although they may not provoke a serious condition, can affect the development of the activity due to its long duration or warm weather. A correct electrolyte supplement should therefore be established in order to prevent dehydration states.

The elimination of more than 2% of body weight reduces between 5% and 10% of physical capacity. More than 3% loss of weight by dehydration lowers the capacity of muscle contraction in more than 20% and cramps begin. With more than 8% loss there may be a serious risk of death. It should be noted that the stimulus of “thirst” is slow and when we feel it there is already some degree of dehydration, with losses exceeding approximately 1% and 1.5% of the body weight, and it takes a while until the water consumed is used by the cell.

Fluid intake before the exercise

An intake of between 0.5 and 1 litre of water or 6 to 8 ml water/kg of the body weight is recommended two hours before starting the activity, in order to ensure the optimum hydration level and allow time to eliminate the excess liquid. The best way to control the appropriate water intake is to watch your body weight by checking it at the beginning and end of practicing sport, thereby establishing the necessary amount.

Fluid replacement during exercise

You should take from 90 to 180ml of liquid or 2 to 3 ml water/kg every 10-15 minutes, in order to compensate for the losses due to perspiration and maintain the appropriate blood volume. Larger volume intake involves a certain degree of overload to the gastrointestinal system. Equally important, the drink should be fresh or cold (from 8° to 12°C) with a light concentration of 6% of simple carbohydrates and slightly mineralized, enough to keep blood sugar levels correct.

Hydration after exercise

In the post effort stage hydration compensates for the accumulated losses and prepares the athlete to meet his or her coming commitments in the best condition. It is important to accompany the water intake with solid foods, as these provide the necessary trace elements for proper hydration, and take beverages with some minerals and simple sugars.

What kind of drinks should you take?

The drinks consumed should meet two objectives:

• Replace fluid that has been lost or that is going to be lost.
• Take the opportunity of providing some carbohydrates and electrolytes as a supplement.

The drink should contain between a 5% and 10% of sugar to increase endurance when the performance effort is going to continue for longer than an hour.

Among the minerals, the component that should be added to the liquid (always in small amounts) is sodium in the ordinary salt form (sodium chloride). This is necessary for the absorption of glucose, which also helps water absorption in the small intestine. In the same drink you can also restore minerals such as potassium, magnesium, B1/B2 vitamin in small quantities in order to accelerate speed of recovery.

It is important to find a drink with a good flavour. Some social drinks may be adequate, in appropriate amounts. This applies to beer, which has an ideal composition (94% water, trace elements and vitamins and maltodextrins) when it is time of post-exercise hydration, although to a moderate extent due to being an alcoholic beverage.

Non-alcoholic beverages like soft drinks may be used in the stages of recovery, although it is better to avoid fizzy drinks or high content in simple sugars that trigger a strong insulin response.

CONCLUSIONS

• It is necessary to drink water containing small amounts of sugar and salt before, during and after training and / or competition sessions.
• You must protect yourself from sunlight radiation whenever possible.
• Use equipment or light apparel, with freedom of movement, that allows air ventilation and provides body cooling.
• Take off wet clothes as soon as possible, as this impedes the transfer or dissipation of heat to the atmosphere and reduces the cooling capacity of the skin.

Alessandra Huerta is Technical and Diploma in Human Nutrition and Dietetics.

REFERENCES

• J.R. Serra Grima. “Salud integral del deportista”. Ed. Springer. 2000.
• Roman, J; Iglesias, C. “El libro blanco de la hidratación”. Ed. Cinca. 2006.
• Iturrioz, M; “Nutrición Deportiva”. Ed. Solgar. Reedición 2010.
• Asker, J. “Guía práctica de Nutrición Deportiva”. Ed. Tutor. 2010.

Pictures: Evian Masters and MyGolfWay.

 

Por Alessandra Huerta