The height of the golf season is underway and temperatures outside are soaring. Combined with the slow play that is common at many courses these days, you can expect to be out in the sun for a minimum of five to six hours on a busy weekend, which is a recipe for heat exhaustion or worse. Heat related illnesses are responsible for thousands of hospital trips during the summer when temperatures and humidity levels are high. Left untreated, severe heat exhaustion can lead to heat stroke or death. Before playing your next round in the sweltering summer heat, take a few precautions that can make you more comfortable, let you play to your maximum potential, and save your life.

The key to avoiding heat exhaustion is to stay properly hydrated. Preparation for maintaining proper hydration should begin the day before. If you know that the temperature outside will be extreme, start increasing the amount of water that you drink the night before to be sure that you have adequate water in your body when you start your round. During the course of play, you can lose up to two litres of water per hour if you are sweating a lot. Plan to replenish the water in your body with two to three cups of water per hour, which translates into roughly one eight ounce bottle of water per hour of play. If you prefer to drink cold water, place the bottles in the refrigerator the night before and put them in a cooler with ice packs for the next day.

Another easy thing you can do to keep cool is to place some wet towels in with the bottled water that you have surrounded with ice packs. The towels will stay moist and cool inside the cooler, providing you with a quick source of relief from the heat during your round. Placing a cold, wet towel around your neck between holes will help to cool your body down.

You can also beat the summer heat by dressing for the weather. You should wear loose-fitting, light-colored clothes that will reflect the heat of the sun. Many golf apparel manufacturers also have clothing lines that use fabrics that have moisture wicking properties. These shirts and blouses will soak up your sweat, leaving you dry and able to swing freely without your clothes sticking to you. Some fabrics even have UV protection that can help to prevent sunburn. You should also wear a hat to keep your scalp from burning in the sun. Wide brimmed hats are best since they can also help to protect your ears and neck from the sun’s rays. Speaking of the sun, you should apply sunscreen with at least an SPF of 20 before your round begins and when making the turn at the 9th hole.

Finally, the best way to stay cool in the heat is to avoid it all together. When planning your tee times, try to select times that are before 10 AM or after 5 PM. You’ll avoid the hottest time of the day, between noon and 4 PM, when the sun is at its maximum intensity.

Guest post by Sandy, a freelance writer who in her spare time loves to golf, play tennis and exercise.  Check out Lija Style for top quality clothing designed for active women.