Playing 18 holes when it’s 35°C (95°F) or hotter turns a leisurely game into a serious test of endurance. At that temperature, the goal shifts from just scoring well to managing your core temperature and hydration so you don’t crash by the back nine.

Here is a practical checklist to help you handle the heat and keep your swing intact:

Read more: ACTION plan for hot weather 1 of 4 GUIDANCE NOTES

## 1. Radical Hydration (The 3:1 Rule)

Don’t wait until you reach the 3rd tee to start drinking. Your body can only absorb about 1 litre of water per hour, so you need to pre-hydrate the night before.

 * **The Routine:** Drink one bottle of an electrolyte-heavy sports drink or hydration tablet (like Nuun or Science in Sport) for every three bottles of pure water. Plain water alone won’t replace the sodium and potassium you are sweating out, which leads to cramping and loss of focus.

 * **Pro Tip:** Freeze a couple of water bottles halfway the night before, then top them up with cold water before you head out. They’ll melt slowly on the course, giving you ice-cold water deep into the round.

## 2. Create Your Own Shade

The sun hitting your head and neck continuously is what drains your energy fastest.

 * **The Silver Umbrella:** If you use a push trolley, clamp a dedicated **UV-reflective silver umbrella** to it. The silver coating bounces the heat away rather than trapping it underneath, keeping you noticeably cooler while walking between shots.

 * **The Bucket Hat:** Ditch the classic baseball cap. A wide-brimmed bucket hat or safari-style golf hat protects your ears and the back of your neck, which are major heat absorption zones.

## 3. The “Ice Towel” Trick

Pack a small cooler bag with ice, a little water, and two small microfibre towels or a mariner’s long neck towel.

 * At the turn (or every few holes), take a freezing cold towel and wrap it around the **back of your neck** or press it to your **wrists**.

 * This cools down the major blood vessels close to the skin’s surface, instantly lowering your perceived body temperature and stopping that sluggish, overheated feeling.

## 4. Equipment & Grip Adjustments

Heat changes how your equipment behaves — and how you handle it.

 * **The Two-Glove System:** Your hands will sweat, slicking up your grips. Carry at least 2 or 3 gloves and rotate them every 4 holes, hanging the damp ones off your umbrella spokes to dry.

 * **Ball Distance:** Hot air is less dense, meaning **the ball will travel noticeably further** (often 3–5% deeper than your standard yardages). Take note on the first few holes; you may find yourself needing to smooth an 8-iron where you’d normally hit a hard 7.

## 5. Strategic Energy Management

 * **Adjust your pace:** Walk deliberately slowly. Rushing to your ball or marching up a hill will spike your heart rate, and in 35°C heat, it’s very difficult to get it back down.

 * **Eat for fuel, not fullness:** Heavy food will make you lethargic as your body redirects blood flow to your stomach. Stick to light, salty snacks like pretzels, bananas, or nuts every 4–5 holes to keep your blood sugar steady.

> **When to call it:** If you stop sweating, start feeling dizzy, or get a sudden headache, don’t try to be a hero. Head straight for the clubhouse. Heatstroke can sneak up on you fast.