Hydrating On Golf Course

I am a senior golfer (66) and live in SE Louisiana.  Very hot and humid here.  Played at The Bridges yesterday morning and brought 4 16 oz. bottles of water and drank two bottles on the way to the course.  I had snacks (sandwich, cheese, crackers, banana and berries) and did okay for 9 holes.  About hole 12, I really began to feel bad and would become a little dizzy after I would hit a shot, even to the point of "seeing spots".  Sweating a lot because that is what you do in SE LA...and suffer from some pretty bad charlie horses later in the day after playing....So, my question is:  What else should I be doing to keep myself hydrated?  What are some of the things you guys do to keep from becoming dehydrated when playing? Let me add that the last 3 rounds of golf have had to end after 14 holes because I just did not have the energy/stamina to finish and just felt to bad to complete a round....  I am in fairly good shape, walk/ride bike a few times a week and normally play a round of golf once per week and make a trip to the practice range once per week.

I'd like to recommend a book-

"Your Body's Many Cries for Water"

http://www.amazon.com/Your-Bodys-Many-Cries-Water/dp/0970245882/ref=sr_1_1?ie=UTF8&qid;=1440251861&sr;=8-1&keywords;=your+bodys+many+cries+for+water

I'm 60, and feel your pain...

Wear a wide brimmed hat to keep the sun off me (zaps energy)

I carry almost a quart of water in my camelback - and use a combo of mineral water, filtered, and

a supplement I found on Amazon called nuun all day - vitamins - think of a tablet that dissolves in your water

I also take an apple and/or orange.

After the round to prevent cramps, a lot more mineral water. My guess is guys use Gatorade for this purpose. I prefer mineral water.

For added energy on course, I supplement with maca root -  a peruvian root for mature guys.

I live in AZ, where we play in 100+ degree heat from June until September.  I wear one of the wide-brimmed "Soaker" hats that you can soak with water, and wet it every chance I get.  I also have one of those "cool cloths", which I keep wet and wear around my neck between shots.  I hydrate before going out and usually drink six to eight 16 oz. bottles of water in 18 holes (even riding in a cart), and usually bring along a 32 oz. bottle of Powerade/Gatorade as well for electrolytes.  You know the water is getting sucked out of you when you drink that much of it on the course and never have to pee once!  When I get home after the round, I drink water until (hope this isn't considered TMI) my urine is back to straw- or nearly-clear colored.  Proper hydration is always a good thing, but it becomes real serious business when you're out in the heat like that for 3-4 hours.

One of the guys who regularly golfs with us starts his round out with a Bloody Mary, then switches to beer for the rest of the round - never touches a water bottle.  He can't understand why he always feels like crap by the 11th or 12th hole!  He nearly passed out (and not from being drunk) on the 14th hole a few weeks ago, we practically had to carry him back to his cart - where he opened another beer.  I like a beer or two on the course as much as the next guy, but when it's hot like that I save it for the 19th hole and stick to water/Gatorade on the course.

I'm 65 and couldn't do the heat after having a little heart surgery.  This is what has worked for me, but I always ride to play golf.  On a hot day I take three 32 oz. bottles of powerade zero.  Also carry a generous supply of almonds in my bag.  May not be the same for everyone, but the sugar free drink worked better than the regular powerade.  Also carry some cooling cloths in an ice chest to wrap around my neck and head when I get hot.  The powerade zero did a much better job of hydrating me than water, but to each his own.  A big bottle of powerade zero is $.68 at walmart.  I have also read that it is important to lay off the sugar when playing a round of golf.  The pros don't eat sugar on the course, so it must be the correct advice.

In that type of weather for me it is:  3 16 oz bottles and one 16 oz bottle of Gatorade for each side and a few small packs of trail mix with the m&ms, nuts and fruit in them.  I had posted on here earlier about my issues as well and I did get heat exhausted on the course one time.  Take a couple hand towels soak in water, wring them out stick in gallon sized freezer bag spread out inside and freeze them as well.  Two should do and they won't add too much weight.  Then use those for a nice cool wipe down as well when you need one, instantaneous refresh.  I am not a big drinker, but I like to have a few on Friday nights.  If I am playing on Saturday, I don't drink alcohol on Friday night, instead I drink enough water to make sure I show up with a full tank.  One to two bottles of water before teeing off as well.  

Carry enough water with you and a couple of packets of ORS.  The key is replacing the fluids AND the salts and electrolytes.  Also ensure you are hydrated before you hit the course.  Getting there dehydrated and then trying to catch up is a bad idea.  Alcohol is also something to avoid as much as possible the night before and definitely avoid it during a round

Pay attention to the prior tips on Gatorade and electrolytes. A co-worker who runs marathons says that water is OK for shorter workouts, but at the two-hour mark more plain water starts to flush electrolytes out of the system. In the past I had trouble with leg cramps later in the round, but this has not been a problem if I get some Gatorade or other sports drink at the turn.

This is important for me, because I have a slight potassium deficiency. I normally take a daily potassium pill with breakfast. This plus Gatorade will get me through 18 holes.

(A Cliff bar also gives me a back-nine boost.)

Also, pre-hydration is critical. I always drink a couple of extra glasses of water the day before I play just to get a good start.

(Banana fans, hold your quips. More than two bites of banana gives me upset stomach.)

All good tips here. I live in central Florida and we do get some hot and humid. Matter of fact it is too hot today for this time of year. I carry two 16oz water bottles and one 16oz electrolyte drink. I also carry a Cliff or Lara bar or two because I always get hungry after hole number 2.

I am always drinking water because I have a dry mouth problem. So the positive side benefit of that is I am always hydrated.

I play in the hotter climates most of the time. My fast rule of thumb is if I know Iam going to be doing anything out side, in the heat, I start my hydrating the day before, and continue through the next until I am back indoors. No drinks with sugars, alcohol, or caffeine as those tend to be diuretics. Bananas, nuts, and water for the most part.

The only time I go weird in the heat is during our Furnace Creek golf get together in August. Too much partying, and not enough golf.