Long summer days and clear skies often make for ideal golfing conditions, but the heat can quickly become a silent opponent on the course. From fading concentration to physical fatigue, high temperatures demand more than just skill with a club.
Whether playing a quick nine or tackling a full round, staying cool becomes just as important as the shots themselves.
Start Hydrating the Night Before
Hydration isn’t something you can leave until you step onto the first tee. Begin drinking plenty of water the evening before your round to ensure your body is well-prepared. Staying ahead of dehydration helps your body regulate temperature, maintain focus, and preserve endurance, especially in extreme heat.
On the day of play, bring a large water bottle and take small, consistent sips at every hole. Consider sports drinks with electrolytes if you’re sweating heavily, as they help replenish lost minerals and keep your system balanced.
Dress for Success: Choose Breathable Fabrics
Your clothing can make a significant difference in how your body handles heat. Choose lightweight, breathable fabrics designed to wick away moisture and allow airflow. Avoid cotton, which traps heat and sweat, and instead go for technical golf apparel with moisture-wicking and UV-blocking properties.
Long-sleeved performance shirts can actually be cooler than short sleeves by providing consistent sun protection. Accessories like UV arm sleeves, ventilated caps with moisture bands, and polarised sunglasses help prevent sun fatigue while keeping you more comfortable throughout your round.
Time It Right: Play Early or Late
Whenever possible, schedule your tee time for early morning or late afternoon to avoid the most intense heat of the day. Morning air is typically cooler, the grass holds more moisture, and your energy levels are higher. Late afternoon rounds benefit from declining temperatures and shaded angles as the sun dips.
Planning your round around the temperature not only reduces the risk of overheating but also often leads to faster pace-of-play with fewer players on the course, letting you focus more easily on your game.
Use a Cooling Towel or Neck Wrap
Cooling towels are a golfer’s best friend during the summer. Simply wet the towel, wring it out, and place it around your neck or over your head for instant relief. They work by drawing heat away from the skin through evaporation. Keep one in your bag and re-wet it at water stations or with a bottle throughout the round.
Neck wraps made from advanced cooling fabrics can hold moisture longer and stay cool even in high temperatures, making them a simple yet highly effective tool to combat heat fatigue.
Take Advantage of Shade—When You Can Find It
Make use of natural shade whenever possible. Stand under trees while waiting for your shot or during short breaks to let your body cool down. Even a few minutes out of direct sun can lower your body temperature and slow the rate of dehydration. Planning your rest stops or hydration breaks in shaded spots can be surprisingly effective.
If you’re familiar with the course, think ahead about where to pause or wait in the shade—whether it’s a cluster of trees, the edge of a cart path, or near a drinks station.
Apply (and Reapply) Sunscreen
A quality sunscreen is non-negotiable when golfing in the sun. Use a broad-spectrum SPF 30 or higher and apply it at least 15 minutes before your round begins to allow it time to absorb properly. Reapply every 9 holes or sooner if you’re sweating heavily or frequently towelling off. Spray versions are convenient, but make sure you’re applying enough and covering evenly.
Don’t forget commonly missed areas like the ears, lips, neck, and the back of your hands—these spots are particularly exposed when playing and often suffer the most sun damage over time.
Choose the Right Snacks
Opt for snacks that not only provide energy but also aid in hydration. Fresh fruits like watermelon, oranges, grapes, and berries are rich in water and natural sugars that help maintain blood sugar levels and replenish fluids lost through sweat.
Small, frequent snacks help keep your metabolism steady and your focus sharp. Combine fruits with protein-rich options like almonds or trail mix to provide longer-lasting fuel. Avoid heavy, salty, or overly processed foods, which can lead to sluggishness and further dehydration, especially in warmer conditions.
Walk the Course
Walking the course is a great way to stay active and engaged with your game, but doing so in high temperatures can be demanding. To stay cool while walking, choose shaded paths when possible and take short breaks under trees between shots. Wearing breathable shoes and moisture-wicking socks can help prevent overheating from the ground up, while a wide-brimmed hat and UV-blocking sunglasses offer protection from above.
Carrying a full golf bag in the heat, however, can lead to unnecessary fatigue. To make walking more manageable, many players use electric golf trolleys, which take the strain out of transporting gear without sacrificing the benefits of walking. These allow you to conserve energy for your game while reducing the physical burden on hot days.
Know Your Limits & Listen to Your Body
Even with all the right strategies in place, it’s important to be aware of your physical limits. Signs of heat exhaustion include dizziness, nausea, headache, excessive sweating, and muscle cramps. These symptoms should never be ignored—pause your round immediately, seek shade, hydrate, and if needed, ask for assistance.
Carrying a small cooling spray or electrolyte supplement can provide rapid relief in the early stages. If conditions worsen or symptoms persist, don’t try to push through. Prioritise your health and safety above finishing the round—there’s always another day to play.
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