5 Tips for Staying Cool on a Hot Day of Golf

One of the benefits of golf is the opportunity to spend time outside in a beautiful setting, getting some exercise and (hopefully!) improving your game. Golf can be played in all types of weather, and it’s key to be prepared. On hot days especially, it’s important to make sure you’re taking all the necessary precautions to as cool and safe as possible.

If you plan ahead, hot weather shouldn’t stop you from a fun round of golf. Check out the tips below, prepare in advance, and enjoy your round while staying as cool as possible.

1. Make a plan to stay hydrated.

Before getting to the course, make sure to drink at least 16 to 32 ounces of water. Have something to eat – while you may not want to have anything heavy, a light meal will fuel your body, and the nutrients will support hydration.

There are many opinions out there on whether you should drink ice water, cool water or room temperature water. While experts say that cool water absorbs most quickly, you should bring whatever you like – whatever you’ll drink plenty of.  Depending on whether you’re walking or using a cart for your round, think about how to ensure you’ll have enough water and hydrating drinks on the course.

Do you have an early morning tee time? Think about staying hydrated the day before. Also – make sure that if your day before included activities that may have dehydrated you – like flying, or strenuous activity, or another day of golf in the heat – that you’ve made every effort to fully recover, hydrate and replenish key nutrients and electrolytes.

Limit coffee. While many of us need that first cup of coffee in the morning to get going, caffeine is dehydrating, and should be avoided or enjoyed in small quantities. If you do drink coffee, make sure to match it ounce for ounce with water.

Bring water with you – don’t count on it being available. While many courses prefer that you buy drinks from the course or use course water stations, availability has been hit or miss since COVID. If you know that your course is up and running with water and refreshments for golfers, than you won’t need more than a personal water bottle. If you’re not sure, bring a small cooler with more water, and an electrolyte drink like Gatorade or Propel if you like those. Electrolyte pouches and tablets also exist and are recommended by many golfers. 

2. Choose clothing and gear that stays cool and protects you from the sun.

Choose loose-fitting clothing that will let air circulate and keep you cool. Choose light colored clothes that reflect the sun. Also, be smart about the materials you choose – cotton will absorb sweat and become uncomfortable quickly. Find moisture-wicking materials, and even better choose clothing with SPF protection built in. (Side note – make sure to follow the manufacturer’s care instructions or use an active clothing wash – some laundry detergents and all fabric softeners will reduce moisture-wicking and SPF abilities.)

Make sure to wear a hat – again, you’ll want to avoid cotton. Hats made of synthetic material will feel cooler on your head. Large sun hats will add protection for your face and neck. There are many styles of hats to choose from – we’re especially intrigued by this hat you can soak in water and will keep you cool.

Use a good sunblock, and don’t forget to reapply. Make sure to apply sunblock before walking out to the course – at least fifteen minutes before you’ll be outside. You also want to make sure you’re using a sweat-resistant or sport sunscreen, that will hold up. Don’t forget your ears, the back of your neck or your shoulders. Choosing to wear SPF clothing will also help. Reapply your sunblock at the turn.

3. Plan wisely for your round.

What else can you do? Choose a tee time early in the morning or later in the day. Avoid the hottest hours in the middle of the day. 

Use a cart. Even if you don’t usually take a cart on your round, it may be wise to do so on a hot day. You’ll get a bit of a break from the sun, will reduce your exertion level, and you’ll have more room to bring along supplies to keep you cool and safe. Many ladies recommend using a cart cover – especially if you’re wearing shorts or a skort, this will keep your legs from sticking to the cart’s seats and can be cooling. You can also bring a golf cart fan along.

If you do walk the course, consider using a cart for your bag. Make sure to have a sun umbrella so you can catch a little shade on the course. Bring a lightweight water bottle and confirm with the pro shop that you’ll be able to refill your water bottle out on the course. Bring along hydration tablets. 

4. Know What to Look For.

Make sure you know what the signs of dehydration and heat stroke are. Keep an eye on your companions too. If anyone is feeling dizzy, overheated, or confused, find a shady spot, take a break and drink some water. If things don’t improve, call and/or head back to the pro shop for help. Your health and safety is more important than finishing a round.

5. Save alcohol for the 19th hole.

For many golfers, part of the fun on the course is indulging in a drink or two. On very hot days, it’s smart to avoid alcohol – it’s dehydrating, it can have a stronger effect in the heat, and it may distract you from hydrating with water. A post-round drink at the 19th hole (or course bar/restaurant) is a smart strategy on a very hot day.