Feed Your Swing, Not The Golf Gremlin
- Kay Wettasinghe
- Jun 1
- 8 min read
What's really in your golf bag besides Haribo and regret?
Most people think golf starts on the first tee.
I think it starts the night before.
Not with a lesson.
Not with a new driver.
Not with watching Rory stripe one down the middle on YouTube and convincing yourself tomorrow will be different.
It starts when you're deciding whether to have one more drink.
It starts when you're wondering if you'll pack your golf bag now or leave it until the morning.
It starts when you're lying in bed at midnight thinking, "Where did I put my glove?"
By the time you're standing on the first tee at 8am, a surprising amount of your round has already been decided.
After years of teaching movement, fixing injuries and watching people try to get more out of their bodies, I've noticed there are generally three types of people who turn up to play.
The first is The Prepared One.
The bag is packed.
The water is ready.
The weather has been checked.
They know where their glove is, their tees are organised, and they've somehow managed to sleep for eight hours without checking the forecast every twenty minutes.
They're quietly stretching while everyone else is still looking for a parking space.
Slightly annoying.
But usually playing decent golf.
The second is The Rushed One.
Coffee in one hand.
Golf bag in the other.
A few frantic practice swings.
A bacon roll inhaled in three bites.
Already stressed before they've hit a shot.
You know the type.
We've all been that person at some point.
Then there is my personal favourite.
The Chaos Goblin.
The Chaos Goblin is eating a petrol station snack in the car park while trying to remember if they packed any golf balls.
They've had time to scroll social media for forty-five minutes but somehow not enough time to fill a water bottle.
They've forgotten something important.
They just don't know what it is yet.
The funny thing is golf doesn't really care which one you are.
Your body absolutely does.
Most people think nutrition is fuel.
It's not.
Or at least, it's not only fuel.
Recovery.
Mood.
Concentration.
Patience.
Decision making.
And if you've ever played in hot weather, you'll know patience disappears long before your swing does.
A lot of people imagine dehydration as somebody wandering through the desert seeing mirages.
The reality is much less dramatic.
You become slightly impatient.
Slightly tired.
Slightly less bothered.
Then those little "slightlys" start stacking up.
You stop paying attention.
You rush.
You stop checking your alignment.
You stop committing to shots.
And before long you're standing in a bunker wondering why life has become so unfair.
The body doesn't usually fall apart all at once.
It slowly starts negotiating with you.
The Golf Gremlin Loves Energy Crashes
I don't think the golf gremlin is interested in your swing.
I think it's interested in your patience.
The gremlin sits quietly for the first few holes.
Then somewhere around hole 12, 13 or 14 it appears.
Your legs feel heavier.
The heat feels hotter.
The bag feels heavier.
The walk between shots feels longer.
A bad bounce feels personal.
And suddenly that missed putt is evidence that the universe is against you.
The gremlin feeds on poor preparation.
It feeds on stress.
It feeds on lack of sleep.
And it absolutely loves energy crashes.
One of the reasons I prefer simple foods is that simple foods rarely create unnecessary drama.
Fruit.
Water.
Coconut water.
Things your body understands.
Things that don't require a chemistry degree to read the ingredients list.
Golf trips are brilliant.
Golf trips are also where good intentions go to die.
Everyone leaves home with a plan.
Then reality arrives.
Airport pint.
Airport breakfast.
Another pint.
Lunch.
Golf.
Dinner.
Drinks.
A few more drinks.
A late night.
Then everyone acts shocked when they feel dreadful on day three.
I've seen people spend thousands on golf trips and then prepare for them like they're attending a stag do that accidentally wandered onto a golf course.
I'm not anti-fun.
Far from it.
Life should be enjoyed.
But actions still have consequences.
The body keeps score even when you don't.
One thing I notice repeatedly is that people underestimate how long recovery actually takes.
You might feel okay after a few drinks.
Your body might disagree.
Sleep quality drops.
Recovery slows.
Hydration suffers.
Energy dips.
The lower back starts feeling stiff.
The hips stop rotating quite so well.
And suddenly your swing feels like somebody swapped it overnight.
They didn't.
You just arrived at the first tee carrying yesterday's decisions.
What's Actually In My Golf Bag?
People often expect a complicated answer.
There isn't one.
My hot-weather golf bag is remarkably boring.
Water.
Coconut water.
Fruit.
Usually mango if I can get it.
Sometimes berries.
Sometimes whatever is available.
I know.
Not exactly groundbreaking.
Would I take Haribo?
Possibly.
Before anyone starts writing angry comments, I'm not talking about smashing an entire packet before the first tee.
I'm talking about being sensible.
A few sweets later in the round if energy is fading.
The difference between strategic sugar and eating like a child left unattended in a sweet shop is important.
The fruit usually disappears first.
Long before the Haribo.
The Most Boring Snack Usually Wins
Golf has become strangely obsessed with fancy solutions.
Protein bars.
Performance drinks.
Recovery powders.
Energy gels.
Special supplements.
Special everything.
Meanwhile a banana sits quietly in the corner doing a perfectly respectable job.
No influencer.
No marketing campaign.
No fancy packaging.
Just a banana.
There's something quite funny about spending £600 on a driver and then becoming a financial expert when somebody suggests buying decent fruit.
What About Protein Bars?
Honestly?
I'm unconvinced.
Some are excellent.
Some are essentially chocolate bars pretending they've got their life together.
Many contain more sugar than people realise.
Many cost more than they probably should.
Could they be useful?
Absolutely.
Would I personally choose fruit first?
Most days, yes.
What matters isn't the label.
It's how you feel afterwards.
That's the question people rarely ask.
How does your body feel?
Not what does the marketing say.
The Toilet Problem Nobody Talks About
Let's discuss something golfers seem strangely reluctant to admit.
At some point during eighteen holes, nature usually calls.
Particularly in hot weather.
Particularly if you've got IBS.
Particularly if you've been trying to hydrate like a camel before crossing the Sahara.
I have IBS.
If we're on hole 14, the portaloo is locked and my eyes are watering, nature is winning that argument.
Every time.
I know I'm not the only one.
The point isn't to avoid hydration.
The point is to be sensible.
Don't suddenly drink enough water to fill a small aquarium five minutes before your tee time.
How it goes in is how it wants to come out.
Drink consistently.
Drink smart.
And yes, having a slightly enlarged prostate becomes more common as men get older, which can make toilet stops a more regular feature of life. Welcome to adulthood.
One thing people often miss is that back pain after golf isn't always about golf.
Sometimes it's about everything surrounding golf.
Poor sleep.
Poor hydration.
Poor recovery.
Poor preparation.
The body gets tired.
The hips stop doing their share of the work.
The shoulders become tighter.
The lower back starts compensating.
Then someone finishes eighteen holes and assumes golf caused the problem.
Golf might have exposed it.
That's different.
Heavy legs.
Stiff hips.
Reduced rotation.
Fatigue.
Those are clues.
The challenge is most people don't listen until pain joins the conversation.
Feed Your Swing
The longer I work with people, the less interested I become in perfect plans.
Perfect plans rarely survive real life.
What interests me is awareness.
Understanding what works for you.
Understanding what doesn't.
Knowing that one drink affects you differently to somebody else.
Knowing which foods leave you feeling light and energised.
Knowing which foods make you want a nap by hole six.
Most people think golf starts on the first tee.
I think it starts the night before.
With preparation.
With sleep.
With hydration.
With food.
With mindset.
The body is always collecting information.
Eventually it sends you the bill.
Feed your swing.
Feed your recovery.
Feed your patience.
Most importantly, don't feed the golf gremlin.
It's already annoying enough.
Quick Answer: What should you eat before golf in hot weather?
Simple foods that help maintain energy and hydration tend to work best. Fruit, water, coconut water and balanced meals the night before often outperform heavy meals, excess alcohol and sugary snacks. Good golf nutrition is about preparation, not perfection.
FAQ SECTION
What should I eat before golf?
A balanced meal that leaves you feeling energised rather than heavy. Many people do well with fruit, protein and slower-releasing carbohydrates.
Is a banana good before golf?
Yes. Bananas provide carbohydrates and potassium and are one of the simplest golf snacks available.
Is coconut water good for golfers?
Coconut water contains naturally occurring electrolytes and can be a useful part of a hydration strategy during warmer weather.
Can dehydration affect golf performance?
Yes. Dehydration can affect concentration, patience, decision making and movement quality before thirst becomes obvious.
Why does my back hurt after golf?
Back pain is often influenced by recovery, hydration, movement quality, hip mobility and fatigue rather than the golf swing alone.
Are protein bars worth it?
Some are. Some are simply expensive chocolate bars. Check ingredients and consider how they make you feel rather than relying on marketing claims.
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AUTHOR BIO
Kay Wettasinghe is a Yoga Therapist and Golf Fitness Coach with over 15,000 teaching hours. She helps active golfers improve movement, reduce pain and build a stronger, more resilient body through golf-specific mobility, recovery and performance coaching.
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