On the Course: Pure Hydration & Performance

When you are playing in mid-30s heat, your fluid intake on the course has one job: replace what you are losing through sweat to prevent your concentration, coordination, and energy from dropping on the back nine.

***The Blueprint:** You should aim to drink roughly **250ml to 300ml every 3 holes** (about one standard water bottle every 6 holes).

Read more: ACTION plan for hot weather 3 of 4 GUIDANCE NOTES

 ***What to Drink:** Alternating is key. Have one flask of pure, ice-cold water, and a second bottle mixed with a **high-quality electrolyte tablet** (such as *Nuun*, *Science in Sport (SiS)*, or *High5*). You need the sodium, potassium, and magnesium in these tablets to prevent muscle cramps and keep your brain firing for those crucial putts.

 ***What to Avoid:** Skip the standard sugary “energy drinks” and fruit juices while playing. High sugar levels slow down gastric emptying, meaning your body takes *longer* to absorb the water, which can leave you feeling bloated and sluggish.

### At the 19th Hole: Recovery & Reward

Stepping into the air-conditioned clubhouse or a shaded terrace after four hours in scorching heat is the best part of the day, but your body is still in a dehydrated state. How you manage the 19th hole dictates how you will feel the next morning.

**The “One-for-One” Strategy**

If you want an alcoholic drink to celebrate (or commiserate) your round, remember that alcohol is a diuretic and will dehydrate you further. The golden rule in 35°C heat is to **order a pint of water alongside your first alcoholic drink** and finish both.

**Top 19th Hole Drink Choices:**

 1. **The Ultimate Rehydration: Shandy / Radler**

   * A traditional lager shandy or a bitter lemon/grapefruit Radler is arguably the best hot-weather recovery drink. The blend of crisp beer and citrus soda gives you a fast hit of refreshing carbohydrates and fluid without a heavy dose of alcohol.

 2. **The Ultra-Refreshing Classic: Gin & Tonic (with a twist)**

   * Crisp, clean, and served with plenty of ice. Opt for a premium tonic water, and consider adding a tiny pinch of salt to the rim or asking for extra lime wedges to squeeze in for a subtle electrolyte boost.

 3. **The Replenisher: Apple Juice & Sparkling Water (Apfelschorle)**

   * If you’re skipping the alcohol, ask the bartender for a 50/50 mix of apple juice and sparkling water. It’s incredibly refreshing, replaces lost sugars naturally, and the carbonation hits the spot after a hot day.

 4. **The Traditionalist: Lime & Soda**

   * Simple, incredibly sharp, and highly effective. Ask for fresh lime juice rather than cordial for a clean, sugar-free thirst quencher that helps lower your core temperature immediately. *Avoid heavy, dark beers, neat spirits, or creamy cocktails immediately after a hot round—they will sitting heavily on an empty, dehydrated stomach