How To Stay Hydrated During A Round of Golf

Warm weather and golfing go hand in hand. Although golf may not seem as strenuous as other sports, dehydration still poses as a serious concern. Whether you are out on the course or watching this year’s U.S open on television, staying hydrated this summer is very important. Check out the ABC’s of Golf suggestions to staying hydrated during a round of golf this summer season.


How To Stay Hydrated During A Round of Golf

If the idea of staying hydrated during a round of golf means an ice chest full of cold beer, you may need to read this article. Although most folks How To Stay Hydrated During A Round Of Golfdon't think of golf as a sport where dehydration is much of a concern, the fact is that walking in the sun for 5 hours carrying 30 pounds of clubs on your back can and does result in dehydration in many players. At the 2009 CA Championships, Phil Mickelson felt extreme fatigue during the third round and actually had to be hospitalized for dehydration before the final round the following day.

The length of the average golf course is 6500 yards, or just under 4 miles.However, this assumes a straight line down the fairways to the greens and to the hole. For the average golfer, however, this straight line becomes more akin to the letter Z.Therefore, the average golfer walks close to 7 miles during a round of golf in addition to the 80 to 100 strokes. Now I'm guessing that you would plan your hydration strategy if you were attempting a 7-mile hike. So why does hydration typically go out the window for a round of golf?

Well, there are probably several answers. First, it's difficult to carry enough liquid with you if you are walking the course. Second, golf isn't considered strenuous so people simply don't think about hydration. Finally, beer seems to be the universal hydration choice of many during a round of golf.

Beer does not help one to stay hydrated. In fact, it encourages dehydration and a loss of hand-eye coordination. Definitely not conditions that are conducive to shooting a low score.

A good rule of thumb during a round of golf is to drink about 3 ounces of non-alcoholic and non-caffeinated liquid for every hole played. This adds up to over one and one half liters during the entire round (2-3 liters is recommended in extremely hot and humid conditions).

Remember, once you become thirsty, you are already dehydrated. Waiting to drink at the clubhouse after the 9th hole won't prevent dehydration. You will already be dehydrated and your performance on the previous holes will be compromised.

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Beat the Pain: Keep Your Hips in Running Shape

Next Wednesday June 3 marks the 2nd annual Navy Yard 5k! Vincera will be there as a Health & Wellness Expo sponsor, offering free massages, stretching with a physical therapist, samples from The Galley, and more. As this season is popular for runs, Vincera Rehab physical therapist Nicole Cannon recently shared her expertise with Philadelphia Magazine on managing hip pain for runners. Check out the sponsored blog that posted earlier this month.  

Beat the Pain: Keep Your Hips in Running Shape

When you’re a runner, there’s nothing worse than pain that keeps you from performing at your best. Hip and pelvis pain are two of the most common types of pain that runners experience. Read on to how to keep your hips in running shape.

Whether you’re an experienced marathoner or a weekend warrior, hip and pelvis pain can afflict any runner. It often occurs when runners increase their mileage or speed. “Usually, it’s compensation,” said Nicole Cannon, physical therapist at the Vincera Institute, the first medical specialty center dedicated to core medicine, “hip/core muscles do not work efficiently to keep up with the amount of running/speed of running.”

The pain may actually be coming from the iliotibial (IT) band, the dense band of connective tissue, that runs down the outside of the thigh from the hip to the knee. It could also come from tight hamstrings, hip flexor, quad or hip adductor muscles. “Usually it’s as a result of over training, poor mechanics/functional weakness, that kind of a thing,” Cannon said.  New runners may experience this when they start to feel good with where they are in his/her running program and decide to increase speed/distance/frequency of running too rapidly. 

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Preventing Injuries in Youth Sports

April is National Youth Sports Safety month! We are excited to see programs and educators come together this month to help bring awareness to injury prevention! As spring and summer youth programs begin, it is a great time to help promote awareness of the increasing injuries in youth sports and help facilitate a better understanding of how we can prevent these injuries. Through the Foundation, we are able to provide health, fitness and injury prevention workshops for sports based youth development programs, their coaches, program professionals and parents. Vincera Foundation continues to believe through the power of partnerships that we will have greatest impact in accomplishing our mission.

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Back to Activity after Hip Arthroscopy

This month’s Temple Talk, Temple University Hospital’s newsletter, features Dr. Eric Kropf and his patient, Ania. Ania is a great representation of many patients that come in for hip pain; young, extremely active individual that has a nagging hip pain that eventually hinders their level of activity. Prior to hip arthroscopy, patients like Ania would have to stop activity, possibly having to replace their hip entirely. Now, there is an option to preserve the hip as opposed to replacing it. It is a surgery that is restoring quality of life for many athletes, amateur to professional. Dr. Kropf, Director of Sports Medicine at Temple University Orthopaedics, is one of the orthopedic surgeons at Vincera’s Hip Preservation Center that specializes in minimally invasive surgery for hip impingement and hip labral tears.

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