Golf can be exhausting. With the summer heat beating down on golfers and the physical exertion, it’s not uncommon to feel like you hit a wall right around the halfway mark. If you find yourself consistently running out of steam, you might be facing a few problems. For one, you might consider evaluating your fitness routine, particularly if you find your muscles fatigued before the 18th hole. You are not alone. Walking 18 holes of golf in the heat of the day is physically demanding and mentally. If you believe that you need help with your fitness regimen, AMPD Golf Fitness can help by strengthening the muscles you need to unleash your swing, play the best golf of your life, and reduce your risk of injury.

However, losing energy might be a nutritional problem. Your body needs fuel to function, and the right fuel can make all the difference. Before you start a round of golf, make sure you are eating the right foods. However, we would recommend bringing a few snacks along with you to give your body the energy it needs to finish out the round. The right snack and drink can make a huge difference, especially since a round of golf can take around four hours.

Here are a few tips that we would recommend to refuel on the golf course:

Drink Water

Drinking enough water cannot be overstated. Proper hydration is where it all starts, and for some golfers, it’s the first stumbling point. Drinking water is essential to proper brain function and muscle performance. If you’re not hydrating enough and you’re feeling worn out, then focus on drinking more water. Lack of hydration will affect the mind first, then the body.

How much more water? Most experts say you should drink 16 fl. ounces of water before you start your round (drink it with your meal), and an additional 8 fl. ounces around a half hour before your round starts. During your round, you should be drinking a little bit of water on every hole. Keeping yourself hydrated is one of the best things you can do, so don’t just wait until the halfway point to start drinking water.

Healthy Snacks

Snacking throughout your round is a good idea. Eat little bites of healthy foods to keep your energy up and your concentration locked in to your game. Some of the best choices for snacks are nuts and superfoods like berries. Nuts are filling and filled with protein, while superfoods are usually packed with nutrients and vitamins. Fruits are also a good choice, as they provide a healthy burst of vitamins and some natural sugar.

If you have a sweet tooth, you’re not out of luck. Trail mix is a great choice for golfers, and surprisingly, some experts will even say some chocolate is good. The important thing to remember about snacks is that you want long-lasting energy, not sudden bursts followed by crashes. Golf rounds can last five to six hours; therefore, it is vital to make sure you are fueling for optimal performance.

Avoid the Junk

Related, junk food should be avoided. Junk food might taste good and offer a temporary boost in energy, but oftentimes the junk food carries with it lingering consequences. For example, sugary foods will cause you to crash later on, leading to a jittery feeling and a lack of concentration. Similarly, stimulants like caffeine in coffee or sedatives like alcohol in beer will make the remainder of your round more difficult than it needs to be.

Fun additional fact about refueling on the golf course: professional golfers snack on the golf course. For example, Jim Furyk usually eats a Lära Bar, while Phil Mickelson reaches for a banana and Jordan Spieth eats a healthy trail mix with limited sugar. Make sure you always remember to bring something healthy to snack on during your round.

If you have any questions about what you should eat before, during and after a round of golf, you can always talk to the experts at AMPD Golf Fitness. Our goal is to help you get the most out of your game. Contact us today to learn more!