Golf In A Heatwave: The Smart Golfer's Guide To Playing Better In Hot Weather
- Kay Wettasinghe
- May 29
- 8 min read
Golf in a heatwave!
Last week I watched a golfer turn a pair of trousers into shorts.
Not actual shorts.
Emergency shorts.
The sort of shorts that happen when somebody rolls their trousers up past their knees and decides that'll do.
A few holes later, he'd found an old rag at the bottom of his golf bag and tied it around his head like he was crossing the Sahara rather than playing golf in Britain.
To be fair, Britain had completely lost its mind.
A few weeks ago, we were carrying waterproofs.
Now golfers are hunting for shade between shots, filling water bottles at every opportunity and wondering whether the clubhouse has air conditioning.
The funny thing is that most golfers think the heat itself is the problem.
In my experience teaching yoga, helping people recover from injuries and working with golfers for over a decade, it usually isn't.
The real problem is a lack of preparation.
And not slowing down.
Because heat has a funny way of exposing every weakness you've been getting away with all year.
Poor breathing.
Poor hydration.
Poor recovery.
Poor sleep.
Poor mobility.
Poor discipline.
The heat finds all of it.
Very quickly.
Why Golf Feels Harder In Hot Weather
Some golfers think hot weather simply makes them uncomfortable.
In reality, it affects performance far more than people realise.
Golf isn't just physical.
It's neurological.
Every shot requires:
concentration
decision making
patience
emotional control
distance judgement
coordination
When temperatures rise, your body works harder simply to stay cool.
That costs energy.
The result?
You start feeling slower.
Heavier.
Less focused.
More frustrated.
I noticed this myself during the recent heatwave.
The weather was beautiful.
Exactly the sort of weather most golfers dream about all winter.
Yet my legs felt noticeably heavier.
Walking felt slower.
My concentration wasn't quite as sharp.
Even a twenty-minute nap didn't restore me properly.
Part of me wanted to be a complete grumpy baby and sit in a paddling pool.
And if somebody who teaches movement for a living notices that, imagine what happens to golfers walking five hours around a golf course whilst demanding precision from their body and brain.
Which explains why golf suddenly becomes:
frustrated
impatient
indecisive
emotional
mentally tired
I call it "golf slop."
You've seen it.
The golfer who was perfectly pleasant on the first tee starts forcing shots by the middle of the round.
They stop enjoying themselves.
The round begins feeling like a waste of money.
And that's disappointing because they've often been looking forward to that round all week.
The Biggest Mistake A Golfer Could Make In A Heatwave
The biggest mistake isn't hydration.
The biggest mistake is preparation.
Some golfers prepare their clubs better than they prepare their body.
They'll check:
yardages
weather forecasts
tee times
equipment
But many won't think about:
hydration
sleep
nutrition
recovery
energy management
The smart golfer understands something simple:
The round starts the night before. Not on the first tee.
If you're dehydrated before you arrive, you're already behind.
If you've slept badly, the heat magnifies it.
If you've fuelled yourself poorly, the heat magnifies it.
If you've been stressed all week, the heat magnifies it.
Heat doesn't create problems.
It exposes them.
What Hot Yoga Taught Me About Golf
Years ago, during my yoga training, I studied with a teacher called Master Arun.
He was approaching seventy.
Kind.
Calm.
Exceptionally observant.
The type of person whose words felt healing even when he wasn't speaking directly to you.
No nonsense.
No performance.
No guru act.
Just wisdom, science and discipline.
One day, he demonstrated a posture where his body was tightly bound.
Most of us couldn't even move.
Yet he lifted himself into crow pose using pure control.
Not force.
Control.
The younger students couldn't do it.
The stronger students couldn't do it.
The muscular students couldn't do it.
Yet this older man could outperform all of us.
And that taught me something I'll never forget:
The strongest person in the room isn't always the strongest person in the room.
Capability and force are not the same thing.
Golf teaches exactly the same lesson.
Most golfers spend years chasing:
more power
more speed
more force
more distance
Yet summer golf rewards something entirely different.
Efficiency.
Control.
Preparation.
Patience.
The ability to manage your energy.
Move with intention.
Not speed.
Not reps.
Not ego.
Heat rewards wisdom.
Not force.
Why Dehydration Affects Your Golf Swing
Most golfers understand that dehydration makes them thirsty.
Far fewer understand what it does to movement.
Water supports:
circulation
temperature regulation
joint function
spinal disc health
nervous system signalling
When dehydration develops, the entire system becomes less efficient.
That's why golfers often report:
feeling heavy
feeling stiff
feeling compressed
reduced rotation
lower energy
The body starts looking for shortcuts.
The hips stop moving efficiently.
The lower back starts helping.
The shoulders compensate.
Movement quality drops.
Then golfers assume:
"I'm just getting older."
Maybe.
Or maybe your body is simply struggling to manage heat and hydration.
Why Golfers Often Get More Back Pain In Hot Weather
One thing I've noticed repeatedly is golfers complaining about their backs more during hot spells.
Heat itself doesn't directly cause back pain.
But it contributes to many of the factors that make existing problems worse.
Fatigue changes movement.
Poor concentration changes movement.
Dehydration affects tissues and recovery.
The body begins compensating.
And compensation eventually becomes discomfort.
Many golfers spend all week sitting at a desk.
Then ask their body to suddenly rotate powerfully for four or five hours.
The heat simply exposes weaknesses that were already there.
This is why mobility matters so much.
Why Smart Golfers Don't Just Drink More Water
One of the biggest myths in golf is:
"Just drink more water."
Hydration is more complicated than that.
Your body relies on a balance of:
water
sodium
potassium
magnesium
electrolytes
That's why somebody can drink litres of water and still feel dreadful.
Hydration isn't simply liquid.
It's absorption.
It's balance.
This is one reason coconut water can be useful.
Not because it's magic.
Not because social media told you it was.
Because it naturally contains electrolytes that help support hydration.
The goal isn't perfection.
The goal is to help the body maintain balance under stress.
Why The Ancients Understood Heat Better Than We Do
One thing that fascinated me during yoga training was learning how differently traditional systems approached heat.
In Ayurveda, there is a strong understanding that the body is already warm.
Its job is regulation.
Not endless cooling.
That's why many cultures in hot climates traditionally favour room temperature drinks and cooling foods rather than constantly reaching for ice.
And here's the interesting part.
Research suggests that very cold drinks can sometimes increase sweating responses because the body works to regulate the temperature difference.
Now, before somebody throws their ice-cold water into the nearest pond, I'm not saying cold drinks are bad.
I'm saying the body isn't a car radiator.
The smarter approach is helping the body regulate itself rather than constantly fighting it.
The Best Foods For Golf During A Heatwave
Think:
Light.
Hydrating.
Easy to digest.
Good choices include:
watermelon
oranges
satsumas
berries
cucumber
coconut water
lightly salted fruit
simple balanced snacks
An orange is one of the most underrated golf foods on the planet.
Compact.
Hydrating.
Vitamin-rich.
Easy to carry.
Doesn't melt in your golf bag.
Simple.
The mistake many golfers make is reaching for:
sugary drinks
sweets
chocolate
energy spikes
The problem?
The crash afterwards.
The heat is already pulling resources out of you.
Adding a sugar rollercoaster rarely improves the situation.
The Golfer Who Collapsed
Recently, one of my golfers collapsed on the 13th hole.
Forty-nine years old.
Reasonably fit by most people's standards.
Not particularly well prepared.
He started feeling rough much earlier in the round.
Truthfully, he probably should have stopped sooner.
Instead, he kept going.
Because that's what many men do.
They push through.
Pretend they're fine.
Try to bluff their way through it.
Eventually, the body wins the argument.
Afterwards, he was embarrassed.
More embarrassed than concerned.
He hated stopping.
Hated that his friends saw it.
Hated that recovery took most of the weekend.
And that's another thing golfers underestimate.
Heat doesn't just affect performance.
It affects recovery too.
Heat exhaustion can develop surprisingly quickly when warning signs are ignored.
Seven Smart Golfer Heatwave Rules
1. Start hydrating the day before
Not on the first tee.
2. Wear a hat
3. Include electrolytes
Water alone isn't always enough.
4. Eat lighter foods
Support digestion rather than overwhelming it.
5. Cool pulse points
Wrists, neck and forearms can help support temperature regulation.
6. Slow down
Heat rewards patience.
7. Move with intention
Not speed.
Not ego.
Not panic.
Final Thought
Every summer, I hear golfers say:
"I don't know what happened on the back nine."
Usually I do.
The body had been warning them since breakfast.
They just weren't listening.
Golfers think the heat is the problem.
Most of the time, it isn't.
Lack of preparation is.
Not slowing down is.
Ignoring the body is.
The golfers who tend to perform best during heatwaves aren't always the strongest.
They aren't always the youngest.
And they certainly aren't always the fittest.
They're usually the golfers who prepare differently.
The golfers who respect hydration.
Respect recovery.
Respect breathing.
Respect energy.
And understand that golf is not simply a test of skill.
It's a test of how well you manage the body carrying that skill around the course for five hours.
Because smart golfers don't just prepare their clubs.
They prepare themselves.
If you're struggling with stiffness, fatigue, reduced rotation or back pain after golf, a Golf Body Assessment can help identify exactly where your body is compensating and what you can do about it.
Frequently Asked Questions About Golf In Hot Weather
Does hot weather affect your golf game?
Yes. Hot weather can affect concentration, decision making, energy levels, hydration and physical performance. Many golfers notice reduced focus, increased fatigue and more frustration during long rounds in extreme heat.
How much water should golfers drink in hot weather?
Most golfers should begin hydrating before arriving at the course and continue drinking regularly throughout the round. The exact amount varies based on body size, temperature and sweat rate, but waiting until you're thirsty is often too late.
Can dehydration affect your golf swing?
Yes. Dehydration can reduce concentration, increase fatigue and contribute to stiffness. Many golfers notice reduced rotation, poorer decision making and less consistency when dehydrated.
Why do I feel more tired playing golf in hot weather?
Your body uses additional energy regulating temperature during hot conditions. Combined with walking, carrying clubs and concentrating for several hours, fatigue often appears earlier than usual.
What are the signs of heat exhaustion in golfers?
Common signs include excessive sweating, dizziness, headaches, nausea, muscle cramps, weakness, confusion and unusual fatigue. If symptoms develop, stop playing, move into shade and cool down immediately.
What should golfers eat during a heatwave?
Lighter foods are often easier to tolerate during hot weather. Fruit such as oranges, watermelon and berries can help support hydration, while balanced snacks help maintain energy without causing large sugar crashes.
Why does my back hurt more after golf in hot weather?
Heat itself does not usually cause back pain. However, dehydration, fatigue and reduced movement quality can increase compensation patterns, making existing mobility restrictions and back issues more noticeable.
Are electrolytes important for golfers?
Yes. Electrolytes help regulate fluid balance, muscle function and nervous system activity. During long rounds in hot weather, replacing lost electrolytes can support performance and recovery.
Is coconut water good for golfers?
Coconut water naturally contains electrolytes and can be a useful addition to a golfer's hydration strategy. It should complement, not replace, regular water intake.
How can I play better golf in a heatwave?
The smartest golfers prepare the day before. Prioritise hydration, sleep, nutrition, sun protection and pacing. Most importantly, slow down. Heat rewards preparation, patience and energy management more than force and effort.
Related Articles to come:
Why Golfers Feel More Tired In Hot Weather
Can Dehydration Affect Your Golf Swing?
Best Foods For Golf During A Heatwave
Why Your Lower Back Hurts After Golf
Author Bio
Kay Wettasinghe is a Yoga Therapist and Golf Fitness Coach with over 15,000 teaching hours. She helps golfers improve mobility, reduce pain and increase performance through strength-based active stretching and movement coaching
Comments