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"5 Minutes Daily" Practice Challenge 1 2 3 4 1051
By iacas, in Instruction and Playing Tips
- 5 minutes daily
- dedication
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I am going to try to try to have more intent with my shot routines. I saw this process in a YouTube video I watched last night. Decide what you want to happen - Yardage, shot shape, start line Visualize what you want to happen - Straight forward, but one tip he suggested was while focusing the shot take in a slow deep breath (like 4 seconds in duration), hold for 1 second, then exhale slowly (like 4 seconds again). There is some evidence to show that this rhythmic style of breathing can help in calming heart rate and improving focus. Feel what you want to happen. - Your 1-2 practice swings. Like if you need to hit your PW at 90%, feeling that. Commit to what you want to happen on the ball. Post-shot routine, where you either gain confidence from a good shot or learn from a mistake to foster a growth mentality. - If it was a good shot then give yourself some good vibes/feedback. If the shot didn't turn out, then access why to learn from it. I am going to add, don't get negative. -
I mean, if you like GZ, and would drink it more often during a round than water, then keep drinking that. If you walk 18 holes, on a hot summer day, and drink 2 20-oz waters or 4 20-oz GZ. You will benefit more from the 4 20-oz GZ because it's like 99.99% water, lol. Yea, if flavored water makes you drink more water, then that works better. I would just monitor the salt intake relative to your own health. I am sure some people might have to be careful. GZ is 280 mg salt. So, 4 of those is over 1000 mg. It is over 4 hours. That is like half the daily recommended intake of salt. You are probably losing some of your salt reserves playing golf. Long winded way of saying, it depends on the person.
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My first few years playing golf, I'd take a 32 oz Gatorade (probably pre-zero; almost certainly Gatorade Tiger when that was a thing) with me in my bag, but I'd otherwise take water (in about the volumes I take now). From your post, it seems like going back to something like that might be a better idea for me -- primarily water (maybe with some fruit or mint leaves thrown in for flavor) and one bottle of sports drink, rather than a diluted sports drink across all I'm drinking? -
Yesterday evening, I watched The Gentlemen, a Guy Ritchie film from 2019 that I evidently missed on first pass. It's a par, but it's a par on one of those long par-4s where the par feels like a birdie. It's in a similar vein to some other movies like Lock Stock, Snatch, or Layer Cake (which was Vaughn, not Ritchie). If you liked those, I think you'll like this. A friend suggested it a few months ago, and I started it one night and couldn't finish because I was having trouble following. In retrospect, that was an artifact of trying to watch the movie too late in the day. I started the movie at the beginning earlier yesterday and got to enjoy the full thing very much, but unlike some other movies, I encourage anyone to watch this when they're awake enough to catch which characters are which. In my case, watching with subtitles helped me understand what some characters were saying.
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Sweat contains about 800 to 1500 mg per liter. For me, about 45 minutes of moderately intense workout had me lose about 3-lbs of water weight. That is about 1-liter. Now, a thing you need consider how much salt you are getting from food. Humans have been perfectly fine eating food with extra salt added. Typically, people would get 500 to 1000 mg of salt just from eating whole foods. Most people eat processed foods, which have more salt. So, we probably are not salt deprived. We are constantly digesting food we eat and taking in that salt. Unless you are fasting, and working out, you probably are slowly getting salt back into your body. I will say electrolyte powder is probably beneficial for people for intense training or long endurance activities in the perspective of improving fluid retention (helps in recovery) and preventing cramping. I would say, just drinking water is way more important in general. For something like running marathons, absolutely beneficial. For golf, this is a marginal benefit. In terms of ideal electrolyte ratios, you want to be in the 2:1 to 4:1 sodium to potassium ratio. Though, I have also seen ratios closer to 20:1. This mechanism is vital for nerve impulses, cell volume control, and kidney functions. Potassium is essential for muscle contractions. Magnesium is good for muscles function as well. Ultima Replenisher: 55mg salt, 250mg potassium, 100mg magnesium. *Probably good for people who don't eat a lot of whole foods, or foods with a lot salt. Probably one in the same, lol. LiquidIV: 500mg salt, 370mg potassium, no magnesium. LMNT: 1000mg salt, 200mg potassium, 60mg magnesium. Skratch: 400mg salt, 50mg potassium, 50mg magnesium. Transparent Labs: 500mg salt, 250mg potassium, 50mg magnesium. If I had to choose one, I would probably go with Skratch. My diet isn't 100% whole foods, so I get plenty of salt. Note, if you have kidney issues, I would be wary of adding excessive salt. Salt can be very hard on the kidneys, and you might be negating the benefits of drinking that water.
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