Golfers… Your Body Needs Water

Several Hours on the golf course or range, particularly on a hot day can take its toll. It’s easy to become so focused on your play or practice that you forget to take care of yourself and ignore your body’s critical need for water.

Dehydration is a common problem. While the physiological states of each individual’s body determine the initial symptoms and complications of dehydration, this chronic water shortage in the body is problematic and needs to be addressed, especially as the season begins to “heat up” here in Houston.

The human body is composed of 25 percent solid matter and 75 percent water. Brain tissue is said to be 85 percent water. Water, the solvent of the body, regulates all functions including the activity of the solutes it dissolves and circulates. Water has a firmly established role in all aspects of body metabolism.

Thus, when the body is dehydrated, a rationing and distribution system becomes operative for the available water in the body according to a predetermined priority program—a form of drought management. Chronic pains in the body may need to be translated as a thirst signal before medication or a procedure is prescribed as pain could be a sign of dehydration.

A simple test to check if you are dehydrated is to check the color of your urine. Ideally, your urine should be almost colorless or light yellow. If it becomes dark yellow or even orange in color, you are becoming dehydrated. Urine becomes darker in color because it means that the kidneys are working hard to get rid of toxins in the body.

Additionally, very few trips to the bathroom (every two to four hours is a good sign of adequate hydration) may be a warning sign to you. Additionally, when you begin to feel thirsty, it is often the case that you are already dehydrated and this important message you are getting about drinking should be addressed immediately.

Lack of water in the body—chronic dehydration—could be the cause of many painful degenerative diseases, asthma, allergies, hypertension, excess body weight, and some emotional problems including depression. Dehydration is often masked as fatigue, something that should be noted in a round of golf.

Drink up! Tips on becoming better hydrated

• 

  Drink more than 8 glasses of water per day if you are active, particularly in the heat.

• If water is challenging for you to consume, try seltzer, juice, decaffeinated coffee or tea, herbal tea, lemonade, sports drinks, soft drinks, soups, milk, or smoothies as these all will help get your fluid intake up. However, moderation is important with the sports drinks and soft drinks due to the sugar content. The drink additive “Emer’gen C” is a wonderful addition to water, adding flavor and important electrolytes/vitamins to water.
• Watery foods, such as oranges, lettuce, tomatoes, and cucumbers can contribute significant amounts of liquids.
• Alcohol has a dehydrating effect and it can also interfere with normal blood sugar control. If you are going to drink alcohol, quench your thirst first with two or three large glasses of water. Also, be sure to eat some carbohydrates with the alcoholic beverage.
• If you are experiencing muscle cramps, be sure that you are well hydrated. Also check your intake of calcium, potassium, and salt as deficiencies of these important minerals can cause cramps, especially in the heat.
• Consult with your physician regularly about any health problems you are having and have a discussion about the role of water in preventative medicine.

Remember: Not feeling 100%? You might not be sick or tired! You may just be thirsty!

Deb