Expert Tips to Stay Cool While Golfing in Hot Weather

I. Introduction

Golfing in hot weather can be challenging, but don’t let the heat keep you away from the course. As a Doctor of Physical Therapy with a passion for golf, I am confident that I have the answers you’re looking for to stay cool and perform your best in hot conditions. The following tips and product recommendations will ensure you’re prepared for even the most sweltering days on the green.

To stay cool while golfing in hot weather, focus on proper hydration, wearing cooling apparel, employing pre-cooling techniques, adjusting your golf strategy, being aware of heat-related illnesses, acclimatizing to the heat, maintaining proper nutrition, and investing in essential hot weather golfing gear. By following these expert tips, you’ll be able to enjoy the game while staying comfortable and safe in hot conditions.

II. Understanding the risks of golfing in hot weather

Golfing in hot weather can be enjoyable, but it also presents a few potential health risks. It’s crucial to understand these risks and learn how to mitigate them effectively to have a safe and enjoyable golfing experience.

A. Dehydration

Dehydration occurs when your body loses more fluids than it takes in, which can impair physical performance and cognitive function (Maughan & Shirreffs, 2010). When golfing in hot weather, you’re at a higher risk of dehydration due to increased sweating, which is your body’s natural response to cooling down. Dehydration can cause symptoms such as dizziness, headache, fatigue, and confusion, making it difficult to concentrate on your game and increasing the risk of injury (Casa et al., 2000).

B. Heat exhaustion

Heat exhaustion is a heat-related illness that occurs when your body is unable to cool itself effectively, often due to excessive heat and dehydration (Casa et al., 2000). Symptoms of heat exhaustion include heavy sweating, rapid pulse, dizziness, and fainting. If left untreated, heat exhaustion can progress to heatstroke, a life-threatening condition.

C. Heatstroke

Heatstroke is a severe heat-related illness that occurs when your body’s temperature rises to dangerous levels, typically above 104°F (40°C) (Casa et al., 2000). Heatstroke can cause symptoms such as confusion, agitation, seizures, and even unconsciousness. Immediate medical attention is required for heatstroke, as it can result in damage to vital organs and, in extreme cases, can be fatal.

D. Sunburn

Sunburn is a skin injury caused by overexposure to ultraviolet (UV) radiation from the sun. Prolonged sun exposure while golfing increases your risk of sunburn, which can cause redness, swelling, and pain. Repeated sunburns increase your risk of developing skin cancer, making sun protection an essential aspect of golfing in hot weather (Rigel et al., 1995).

Table 1: Risks of Golfing in Hot Weather and Their Symptoms

Heat-Related IllnessSymptoms
Heat CrampsPainful muscle cramps, spasms, and twitching
Heat ExhaustionHeavy sweating, weakness, dizziness, nausea, headache, rapid heartbeat, cool and moist skin
Heat StrokeHigh body temperature, red and dry skin, rapid pulse, confusion, unconsciousness, seizures
DehydrationThirst, dry mouth, fatigue, dizziness, dark urine, irritability, headache
SunburnRed and painful skin, blisters, swelling, peeling skin

III. Hydration tips for golfers

Proper hydration is essential for staying cool and maintaining optimal performance on the golf course during hot weather. This section will discuss how much water you should drink, the importance of electrolyte balance, best hydration practices on the course, and recommended hydration products.

A. How much water to drink

The amount of water required varies depending on factors such as your weight, activity level, and the weather conditions. A general guideline is to drink at least half your body weight in ounces of water daily (Convertino et al., 1996). For example, a 160-pound golfer should aim to drink at least 80 ounces of water per day. However, during hot weather and increased physical activity, you may need to consume more water to account for increased sweating.

Table 2: Recommended daily water intake based on body weight

Body Weight (lbs)Daily Water Intake (oz)

B. Electrolyte balance

Electrolytes are minerals that help maintain fluid balance in your body and are essential for muscle function and nerve communication. When you sweat, you lose not only water but also electrolytes like sodium and potassium. Consuming an electrolyte replacement product can help replenish these essential minerals and prevent dehydration-related issues such as muscle cramps and fatigue (Maughan & Shirreffs, 2010).

C. Best hydration practices on the course

  1. Start hydrating before you reach the course: Begin drinking water at least an hour before your round to ensure you start well-hydrated.
  2. Drink water consistently: Aim to drink water every two or three holes, even if you don’t feel thirsty. Thirst is not always an accurate indicator of hydration status.
  3. Avoid alcohol and caffeine: These substances can act as diuretics and increase the risk of dehydration.

D. Recommended hydration products

  1. Water bottles: Opt for an insulated water bottle to keep your water cool throughout your round.
  2. Hydration packs: These wearable systems can hold a larger volume of water and make it easier to drink while on the move.
  3. Electrolyte supplements: Products like sports drinks, tablets, or powders can help replenish lost electrolytes during your round.

Table 3: Hydration practices and their impact on performance

PracticeImpact on Performance
Starting well-hydratedImproved energy and focus
Drinking water consistentlyReduced risk of cramping
Avoiding alcohol and caffeineLower risk of dehydration
Using electrolyte supplementsEnhanced muscle function

Editor’s Choice: Best Hydration Products for Golfers

To help you stay hydrated and healthy during hot weather golfing, we’ve compiled a list of the best hydration products that can enhance your enjoyment and understanding of the topic. Each item is accompanied by a brief description and an Amazon affiliate link for your convenience.

  • CamelBak Podium Chill Insulated Water Bottle: This 21 oz insulated water bottle keeps your beverages cold for hours and features a self-sealing, easy-to-squeeze design for efficient hydration.
  • NUUN Sport Electrolyte-Rich Sports Drink Tablets: These convenient, portable electrolyte tablets dissolve in water, providing essential electrolytes and a refreshing taste without added sugar or calories.
  • Gatorade Endurance Formula Powder Mix: this endurance formula powder with water to create a sports drink that provides electrolytes and carbohydrates for sustained energy during long golf sessions.
  • Hydro Flask Water Bottle: Stay hydrated on the golf course with this insulated stainless steel water bottle that keeps your beverages cold for up to 24 hours.

Table 4: Best Hydration Products for Golfers

CamelBak Podium Chill Insulated Water BottleInsulated, 21 oz, self-sealing, easy-to-squeeze
NUUN Sport Electrolyte-Rich Sports Drink TabletsPortable, electrolyte-rich, sugar-free
Gatorade Endurance Formula PowderProvides electrolytes and carbohydrates
Hydro Flask Water BottleInsulated stainless steel, keeps beverages cold up to 24 hours

IV. Proper clothing and accessories for hot weather golfing

Wearing appropriate clothing and accessories can make a significant difference in staying cool and comfortable on the golf course during hot weather. This section will discuss the best materials and technology for hot weather clothing, the importance of sun protection, and recommended clothing and accessories.

A. Clothing materials and technology

  1. Moisture-wicking fabrics: These materials, such as polyester and nylon, help move sweat away from your skin, allowing it to evaporate more quickly and keeping you cooler.
  2. Breathable fabrics: Materials that allow air to flow through them, like mesh or lightweight cotton, can help regulate your body temperature.
  3. UPF-rated clothing: Ultraviolet Protection Factor (UPF) is a rating that measures the amount of UV radiation that can penetrate fabric. Look for clothing with a UPF rating of 30 or higher for effective sun protection.

B. Importance of sun protection

Sun protection is essential for preventing sunburn and reducing the risk of skin cancer. In addition to wearing UPF-rated clothing, you should also protect your face, neck, and eyes with hats, sunglasses, and sunscreen.

C. Recommended clothing and accessories

  1. Moisture-wicking shirts: Choose lightweight, breathable shirts made from moisture-wicking materials to keep you dry and comfortable.
  2. Cooling hats: Hats with built-in cooling technology, such as moisture-wicking bands or ventilated panels, can help keep your head cool.
  3. UV protective sunglasses: Look for sunglasses that block 100% of UVA and UVB rays to protect your eyes from the sun.
  4. UPF-rated clothing: Select clothing with a UPF rating of 30 or higher to shield your skin from harmful UV radiation.
  5. Cooling towels: These specially designed towels can be soaked in water and draped around your neck to provide a cooling effect.

Editor’s Choice: Best Hot Weather Golf Clothing and Accessories on Amazon

  • Under Armour Men’s Tech Golf Polo: This lightweight, moisture-wicking polo shirt is designed for comfort and breathability on the golf course. It features anti-odor technology and UPF 30+ sun protection.
  • Mission Cooling Performance Hat: This cooling hat features a moisture-activated cooling technology to keep your head cool during hot weather. The hat also provides UPF 50 sun protection and is adjustable for a comfortable fit.
  • Oakley Men’s OO9208 Radar EV Path Shield Sunglasses: These sunglasses offer 100% UVA, UVB, and UVC protection and feature a lightweight, durable frame for a comfortable fit. The lenses are designed to enhance color and contrast for better visibility on the golf course.
  • Chill Pal PVA Cooling Towel This cooling towel: is made from a unique PVA material that retains water and stays cool for hours. Simply soak it in water, wring it out, and drape it around your neck for instant relief from the heat.
Golfer made out of water

V. Pre-cooling techniques to stay cool on the golf course

Pre-cooling techniques can help lower your core body temperature before starting a round of golf, which can improve your endurance and performance in hot weather. This section will discuss different pre-cooling methods, their effectiveness, and how to incorporate them into your pre-golf routine.

A. Types of pre-cooling techniques

  1. Cold water immersion: Submerging your body or limbs in cold water can help lower your core temperature. This can be done using a cold bath or ice packs.
  2. Cold towels: Placing cold, wet towels on your neck and forehead can provide a cooling effect before you start your round.
  3. Consuming cold beverages: Drinking cold water or sports drinks before and during your round can help maintain a lower core body temperature.
  4. Cooling vests: Wearing a cooling vest before your round can help lower your core temperature. These vests typically contain cooling packs that can be frozen and inserted into the vest.

B. Effectiveness of pre-cooling techniques

Research has shown that pre-cooling techniques can help improve performance and endurance during exercise in hot weather (Tyler et al., 2015). By lowering your core body temperature before starting your round, you can delay the onset of heat-related fatigue and potentially enhance your golfing performance.

C. Incorporating pre-cooling techniques into your pre-golf routine

  1. Choose a technique that works best for your situation and preferences.
  2. Allow enough time before your round to apply the pre-cooling technique and ensure its effectiveness.
  3. Combine pre-cooling techniques with proper hydration and appropriate clothing for optimal results.

Table 5: Pre-cooling techniques and their benefits

Cold water immersionLowers core temperature, improves endurance
Cold towelsProvides cooling effect, easy to implement
Cold beveragesMaintains lower core temperature, hydration
Cooling vestsLowers core temperature, portable

VI. Adjusting your golf strategy for hot weather

Adapting your golf strategy to account for the challenges posed by hot weather can improve your performance and help you stay cool. This section will discuss pacing your play, adjusting your swing, and making the most of your time on the course during hot weather.

A. Pacing your play

  1. Take breaks: Make sure to take short breaks between shots or holes to allow your body to recover and stay cool. Utilize shaded areas whenever possible.
  2. Slow down: Move at a slower pace and avoid rushing between shots to conserve energy and prevent overheating.

B. Adjusting your swing

  1. Relaxed grip: A relaxed grip on the club can help prevent muscle fatigue and cramping in your hands and forearms, which is more likely to occur in hot weather.
  2. Focus on accuracy: Prioritize accuracy over power, as the increased air temperature can result in the ball traveling further than usual. This can help conserve energy and minimize the risk of heat-related fatigue.

C. Making the most of your time on the course

  1. Play during cooler times: If possible, schedule your round for early morning or late afternoon to avoid the hottest part of the day.
  2. Use a golf cart: Using a golf cart can help conserve energy and reduce heat exposure by minimizing the amount of walking required on the course.
  3. Utilize course amenities: Take advantage of water stations, rest areas, and shade provided by the golf course to stay cool and hydrated.

Table 6: Golf strategy adjustments for hot weather and their benefits

Taking breaksAllows for recovery, helps maintain body temperature
Slowing downConserves energy, reduces risk of overheating
Relaxed gripPrevents muscle fatigue, reduces risk of cramping
Focusing on accuracyConserves energy, accounts for increased ball flight
Playing during cooler timesReduces heat exposure, improves comfort
Using a golf cartConserves energy, minimizes walking
Utilizing course amenitiesPromotes hydration, provides rest and shade

VII. Recognizing and responding to heat-related illnesses

Knowing how to recognize and respond to heat-related illnesses is crucial for golfers playing in hot weather. This section will discuss the symptoms of heat exhaustion and heatstroke, as well as the steps to take if you or someone you’re playing with experiences these conditions.

A. Heat exhaustion

  1. Symptoms: Symptoms of heat exhaustion include heavy sweating, weakness, dizziness, headache, nausea, and cool, moist skin.
  2. Response: If you suspect heat exhaustion, move to a cooler, shaded area, and drink plenty of water or sports drinks. Loosen tight clothing and use cool, wet towels or ice packs to help lower body temperature. If symptoms persist or worsen, seek medical attention.

B. Heatstroke

  1. Symptoms: Heatstroke is a more severe heat-related illness characterized by a high body temperature (above 103°F), rapid pulse, difficulty breathing, confusion, and seizures. It can be life-threatening and requires immediate medical attention.
  2. Response: If you suspect heatstroke, call 911 immediately. While waiting for medical assistance, move the person to a cooler area and use cold water, wet towels, or ice packs to help lower their body temperature.

Table 7: Recognizing and responding to heat-related illnesses

Heat exhaustionHeavy sweating, weakness, dizziness, headacheMove to shade, hydrate, cool body temperature
HeatstrokeHigh body temperature, confusion, rapid pulseCall 911, cool body temperature

VIII. The importance of acclimatization to hot weather golfing

Acclimatizing to hot weather is an important factor in maintaining optimal performance and safety on the golf course. This section will discuss the process of heat acclimatization, its benefits, and how to incorporate it into your golf routine.

A. Heat acclimatization process

Heat acclimatization is the physiological process through which your body adapts to exercising in hot environments. This process typically takes 7-14 days and involves increased sweating efficiency, improved blood circulation, and a reduced heart rate during exercise (Casa et al., 2009).

B. Benefits of heat acclimatization

  1. Improved performance: Heat acclimatization can help improve your golf performance by enhancing your body’s ability to cope with the heat.
  2. Reduced risk of heat-related illnesses: Acclimatization can help reduce your risk of heat-related illnesses by improving your body’s ability to regulate its core temperature.

C. Incorporating heat acclimatization into your golf routine

  1. Gradual exposure: Begin by playing golf in moderately hot conditions and gradually increase the temperature and duration of your rounds over the course of 1-2 weeks.
  2. Consistency: Aim to play golf regularly during this period to maintain the adaptations your body has made to the heat.
  3. Monitor your progress: Be aware of how your body responds to the heat and adjust your acclimatization process accordingly.

Table 8: Heat acclimatization process and benefits

Gradual exposureImproved performance, reduced risk of illness
ConsistencyMaintains adaptations to heat
MonitoringAdjusts acclimatization process as needed

IX. Nutrition tips for golfers in hot weather

Maintaining proper nutrition is essential for optimal performance and preventing heat-related issues during hot weather golfing. This section will discuss key nutrients and food choices that can help you stay cool, energized, and focused on the course.

A. Hydration and electrolytes

  1. Water: Drinking water is essential for maintaining proper hydration, especially in hot weather. Aim to drink at least half your body weight in ounces of water daily, and increase your intake during hot weather and exercise.
  2. Electrolytes: Electrolytes, such as sodium, potassium, and magnesium, play a vital role in maintaining hydration and preventing muscle cramps. Consume electrolyte-rich sports drinks or snacks like bananas, avocados, and nuts to replenish electrolytes lost through sweat.

B. Balanced macronutrients

  1. Carbohydrates: Carbohydrates provide the energy needed for golfing in hot weather. Opt for whole grains, fruits, and vegetables for slow-releasing, sustained energy.
  2. Protein: Consuming adequate protein is important for muscle recovery and repair. Include lean protein sources like chicken, turkey, fish, beans, and legumes in your diet.
  3. Healthy fats: Fats are a source of long-lasting energy and can help maintain satiety during a round of golf. Include healthy fats from sources like nuts, seeds, avocados, and olive oil.

C. Antioxidant-rich foods

Consuming antioxidant-rich foods can help reduce inflammation and oxidative stress caused by exercising in hot weather. Include colorful fruits and vegetables, such as berries, spinach, and bell peppers, in your diet to boost your antioxidant intake.

Table 9: Nutrition tips for hot weather golfing

NutrientImportanceFood sources
HydrationMaintains hydration, prevents crampingWater, sports drinks
ElectrolytesReplenishes lost minerals, supports hydrationBananas, avocados, nuts
CarbohydratesProvides energy for golfingWhole grains, fruits, vegetables
ProteinSupports muscle recovery and repairChicken, turkey, fish, beans, legumes
Healthy fatsProvides long-lasting energy, maintains satietyNuts, seeds, avocados, olive oil
AntioxidantsReduces inflammation, oxidative stressBerries, spinach, bell peppers


In conclusion, staying cool and comfortable while golfing in hot weather is crucial for maintaining optimal performance, safety, and enjoyment on the course. This comprehensive guide has provided expert tips on hydration, clothing, pre-cooling techniques, golf strategy adjustments, recognizing and responding to heat-related illnesses, heat acclimatization, nutrition, and essential hot weather golfing gear. By implementing these strategies and investing in the right gear, you can continue to enjoy the game you love even in the most challenging hot weather conditions. Stay safe, stay cool, and have a great time on the golf course!


Casa, D. J., DeMartini, J. K., Bergeron, M. F., Csillan, D., Eichner, E. R., Lopez, R. M., … & Yeargin, S. W. (2015). National Athletic Trainers’ Association Position Statement: Exertional Heat Illnesses. Journal of Athletic Training, 50(9), 986-1000.

Convertino, V. A., Armstrong, L. E., Coyle, E. F., Mack, G. W., Sawka, M. N., Senay, L. C., & Sherman, W. M. (1996). American College of Sports Medicine position stand. Exercise and fluid replacement. Medicine and Science in Sports and Exercise, 28(1), i-vii.

Maughan, R. J., & Shirreffs, S. M. (2010). Dehydration and rehydration in competitive sport. Scandinavian Journal of Medicine & Science in Sports, 20(s3), 40-47.

Siegel, R., Maté, J., Brearley, M. B., Watson, G., Nosaka, K., & Laursen, P. B. (2010). Ice slurry ingestion increases core temperature capacity and running time in the heat. Medicine & Science in Sports & Exercise, 42(4), 717-725.

Tyler, C. J., Sunderland, C., & Cheung, S. S. (2015). The effect of cooling prior to and during exercise on exercise performance and capacity in the heat: a meta-analysis. British Journal of Sports Medicine, 49(7), 419-426.


Although I am a Doctor of Physical Therapy by profession, I am not your Physical Therapist nor am I a Medical Doctor. All content and information on this website are for informational purposes only, do not constitute medical advice, and do not establish any kind of patient-client relationship by your use of this website. A patient-client relationship with you is only formed after we have expressly entered into a written agreement with you that you have signed including our terms to represent you in a specific manner. Although we strive to provide accurate general information, the information presented here is not a substitute for any kind of professional advice, and you should not rely solely on this information. Always consult a professional in the area for your particular needs and circumstances prior to making any professional, legal, medical and financial, or tax-related decisions.

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