How to Prepare for Golf in Extreme Heat

Playing golf in extreme heat can be tough on your body and your game. Here’s how to stay safe, comfortable, and keep your performance sharp:

Hydrate Early and Often: Start hydrating 24 hours before your game. Drink water consistently during the round and add electrolytes if needed.
Dress Smart: Wear lightweight, moisture-wicking clothes, a wide-brimmed hat, and UV-blocking sunglasses. Don’t forget sunscreen and SPF lip balm.
Stay Cool on the Course: Use cooling towels, misting fans, and ice packs. Stick to shaded areas and pace yourself between shots.
Adjust Your Game: Expect the ball to travel farther in hot air. Use one club less, shorten your backswing, and grip the club slightly tighter to counter sweaty hands.
Watch for Heat Illness: Know the signs of heat exhaustion (dizziness, heavy sweating) and heat stroke (confusion, stopped sweating). Act fast if symptoms appear.

Pro Tip: Hot weather affects greens too – practice on faster surfaces and adjust your putting speed accordingly.

These simple strategies can help you enjoy your game while staying safe in the heat. Ready to dive deeper? Keep reading for detailed tips and gear recommendations.

Before You Play: Heat Preparation

Pre-Round Hydration Plan

Staying hydrated is crucial to avoid dehydration risks during your game. Start preparing 24 hours before your tee time to ensure your body is ready for the heat.

Here’s a simple hydration timeline:

Timing	Quantity	Type
12-3 Hours Before	16-20 oz	Water
1 Hour Before	8-12 oz	Water

If the temperature exceeds 90°F (32°C), increase these amounts by 25-50% to stay adequately hydrated.

What to Wear in Hot Weather

The right clothing can help you stay comfortable and maintain your swing, even in the heat. Choose lightweight, loose-fitting clothes made from materials designed to wick away sweat.

Here’s what you’ll need:

A moisture-wicking polo shirt
Breathable golf shorts or pants
Socks to keep your feet dry and blister-free
A wide-brimmed hat or one with a neck flap for sun protection
UV-blocking sunglasses to reduce eye strain
A cooling neck gaiter or towel for added relief

Sunscreen Guide for Golfers

Protecting your skin is just as important as staying hydrated. Sunburn not only damages your skin but also increases fluid loss. Apply a broad-spectrum, water-resistant sunscreen with SPF 30 or higher about 15-30 minutes before heading out. Use 1 oz (30 ml) to cover all exposed areas.

Don’t miss these commonly overlooked spots:

Back of your neck
Ears and the surrounding area
Hands and forearms
Back of your legs
Feet, especially if you’re wearing sandals

To keep your skin protected throughout the round, reapply sunscreen every two hours – or more often if you’re sweating heavily. And don’t forget your lips! Use an SPF lip balm to shield them from sun damage.

Preparing to practice or play in the heat

During Your Round: Heat Management

Once your pre-round prep is done, it’s time to focus on staying cool and energized during play.

Drinking and Eating on the Course

Stay hydrated by sipping from an insulated bottle throughout your round. Stick to light snacks that are easy on the stomach and provide a quick energy boost, like bananas, trail mix, or energy bars^[4]. Skip heavy or greasy foods – they can weigh you down, especially in the heat.

Staying Cool While Playing

Keeping your body temperature in check is key to maintaining your performance. Here are some practical tips:

Active Cooling: Use ice towels on your neck and wrists for a quick cooldown. Keep your drinks cold with insulated bottle sleeves (check the Equipment List)^[4]. Splashing water on your face and arms can also provide instant relief.
Smart Course Navigation: Stick to shaded areas when possible – look for trees or structures near water, which are usually cooler. If you’re waiting between shots, stand in the shade or use an umbrella for portable cover^[3].
Gear Hacks: A misting fan can be a lifesaver for quick cooldowns between shots.

Managing Your Energy in Heat

Hot weather puts extra strain on your body, so conserving energy is crucial. Here’s how:

Walk at a steady, deliberate pace between shots.
Focus on smooth, controlled swings instead of going all out.
Take advantage of shade whenever you’re waiting.

These small adjustments can help you avoid burnout and keep your swings sharp. Don’t forget to replenish electrolytes as part of your pre-round hydration plan.

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Playing Changes for Hot Weather

When the temperature rises, courses can play differently, and your technique needs to adapt to these new conditions.

Hot Weather Swing Tips

Heat affects both your body and the ball’s performance. Here’s how to tweak your swing:

Club Selection: Opt for one club less than usual on approach shots since the ball travels farther in hot weather^[1]^[2].
Swing Length: Shorten your backswing to stay in control and avoid overswinging^[3].
Grip Pressure: Use a slightly firmer grip to counter sweaty hands and maintain stability^[3].
Shot Shape: Aim for lower trajectory shots to minimize the impact of wind currents caused by the heat^[3].

Putting in Hot Conditions

Speed Control Adjustments
Hot weather can make greens faster, with putting speeds increasing by 6-12 inches^[7]. Keep these tips in mind:

Use a lighter touch and a smooth, pendulum-like stroke^[4].
Expect the ball to roll out more than usual.
Be extra cautious with downhill putts.
Take firmer, drier surfaces into account when reading breaks.

Practice Technique
Before your round, practice on faster greens to get a feel for the pace. A great drill is the ‘Clock Drill’: place balls at varying distances around the hole and focus on consistent tempo with shorter strokes. Avoid slowing down your stroke to control speed – let the tempo stay steady.

Hot Weather Golf Equipment List

What to Pack in Your Golf Bag

Having the right gear in your golf bag can make a huge difference when playing in the heat. These items work alongside the cooling methods mentioned in the ‘During Your Round’ section and help reduce the risk of heat exhaustion.

Cooling Essentials:

A cooling towel
A misting fan
Ice packs stored in an insulated pocket ^[5]

Snacks and Hydration:

Electrolyte tablets and salty snacks to support hydration efforts ^[4]^[5]

Best Clothing for Hot Weather Golf

Wearing the right fabrics can help keep your body temperature in check during a hot day on the course ^[8]. Here’s a breakdown of materials that work well as part of your golf outfit:

Material Comparison Table:

Fabric	Benefit	Ideal Use
Polyester/Nylon Blend	Wicks moisture, dries fast	Base layers, shirts
UPF-rated Fabrics	Shields against UV rays	Long-sleeve shirts, pants
Mesh/Perforated	Improves airflow	Back panels, underarms
Light-colored Synthetics	Reflects heat	Outer layers

Clothing Tips:

Use sun sleeves for extra arm protection ^[8]
Wear breathable socks to avoid blisters

Conclusion: Hot Weather Golf Tips Summary

Key Steps to Remember

Playing golf in extreme heat requires proper preparation and smart on-course strategies to keep your game sharp. Here’s what to keep in mind:

Pre-Round Preparation

Start hydrating at least 24 hours before your round with drinks that include electrolytes.
Pack your bag with essentials like cooling towels and plenty of hydration options.

On-Course Management

Stay hydrated by drinking water consistently, such as after every shot or between holes ^[1].
Use cooling towels on your neck and wrists to help manage body temperature ^[2].
Watch for warning signs of heat-related issues, including dizziness, nausea, or headaches ^[2].

Pairing these tips with the equipment and swing adjustments discussed earlier can help you stay comfortable and focused. Research shows that even a small amount of dehydration (as little as 2% fluid loss) can hurt your coordination and decision-making ^[6]. Professional golfers often follow similar approaches, using moisture-wicking clothing and adjusting tee times to beat the heat.

Golf Learning Resources

For more advanced advice, check out How To Break 80 (https://break80.guide). They offer practical tips tailored for hot weather, such as:

Refining swing mechanics to save energy during long, hot rounds.
Adjusting your putting techniques to deal with faster greens in high temperatures.
Building practice routines that help you perform consistently, even in challenging conditions.