Nutrition & Hydration on the Golf Course

How often do we get to the 18th hole, or even the 16th, feeling that we have no energy left, struggling to concentrate, and finding that we are not hitting our shots as far as we were earlier on? Nutrition on the golf course is something that is often overlooked.

For some people, golf is a precursor to lunch, which means we spend a lot of time on the course without our bodies properly fuelled. Golf is a sport. If you were going to run a marathon, you would not think, I will run and then have lunch afterwards. You would fuel for it. You would make sure you had the right hydration and the right energy sources in place. Golf is no different.

If you are walking, you can easily cover 10 to 12 kilometres, sometimes more, during a round. For that, your muscles need to be fuelled. It is also a highly explosive sport that requires your muscles to fire quickly and efficiently.

We also need to avoid dehydration, especially for those of us living here in the Algarve where it is sunny most of the time. I often notice people hardly drinking any water, then complaining of headaches or feeling grumpy towards the end of a round.

Dehydration is very real.

Research has shown just how much this affects performance. A study on low handicap golfers found that even mild dehydration reduced iron shot distance by around 14 metres and doubled the distance off target.  Studies on golfers have found that those who start a round even slightly dehydrated tend to take more strokes to complete 18 holes compared to those who are properly hydrated. Small changes really do make a difference.It also affected decision making and distance judgement, all the things that really matter in those final holes when fatigue starts to creep in. So it is not just about feeling tired, it is about performance too.

We need to make sure both our food and drink are sufficient for the round. In the summer months, electrolytes are an absolute must in our water. Sometimes you might need up to three litres of water, but that does not mean electrolytes in all of it. I always have one bottle with electrolytes and another with plain water, which I refill halfway round.

The last thing we want to do on the golf course is crash and burn. We need to maintain a steady supply of energy. This also helps with concentration and decision making. Golf is as much a mental game as it is physical, so our brain needs to stay fuelled as well.

When it comes to nutrition, the science is just as clear. Our muscles rely heavily on stored carbohydrate, known as glycogen, to produce energy for movement. During a long round of golf, those stores gradually run down. As glycogen drops, muscles cannot contract as powerfully, and fatigue sets in. That is another of the reasons many golfers notice their shots losing distance later in the round.

Carbohydrates also play a vital role in keeping the brain working well. When fuel levels drop, reaction time slows and decision making becomes less sharp. Combine that with physical tiredness and you have a recipe for poor focus and frustration on the last few holes.

Protein is equally important. It supports muscle repair and recovery, and it also helps slow the release of energy from carbohydrates, giving you a steadier supply rather than peaks and crashes. Grabbing a chocolate bar halfway round might give you a quick burst of energy, but it is followed by a blood sugar crash, leaving you tired and unfocused. Carbohydrates are important, but they should always be accompanied by protein to provide longer lasting energy.

If the body is not fuelled properly, it can even slip into what is called a low energy availability state. That means the energy being used is greater than the energy being taken in. Over time that can affect not just performance but also recovery, immunity and hormone balance. So fuelling well is not just about one round of golf, it is about your overall wellbeing and how your body performs in the long run.

So what should you eat on the golf course? Things like nuts and dried fruit are great snacks because they give you both carbohydrates and protein. Sandwiches work well too, especially if they include a good protein source such as egg, cheese or ham. If you are vegan, make sure to combine plant based proteins to get what you need.

Some people do not like eating on the course and find it gets in the way of their game. In that case, a protein shake is perfect. I usually have one with me. I make it with protein powder, a little creatine, frozen fruit and banana.

The key is to spread your food intake throughout the round rather than eating it all at once. Anyone who plays golf with me knows I cut my sandwiches into quarters so I can eat small portions regularly. Day to day we do not necessarily want to eat little and often, but sport is different. Having something small every three holes or so helps maintain energy levels and keeps you performing well.

Drink frequently too. Do not wait until you are thirsty, because by that point you are already dehydrated. Sip regularly throughout the round and keep your body hydrated.

Plan your drinks, plan your food, and you will be surprised at how much it can help your performance on the golf course — not only how far you hit the ball, but also how well you focus, think and make decisions right to the final putt.