a golf course with a pond

Mastering Golf Health: 
Warm-Up, Stretching, Sun Safety, and Hydration Tips 

July 05, 2024

Golf is not just a game of skill and strategy—it's also about maintaining your health and well-being on the course. Whether you're a seasoned golfer or a beginner, integrating proper warm-up techniques, effective stretching routines, sun safety practices, and hydration strategies into your game can enhance your performance and ensure you stay safe under the Texas sun. Let's dive into these essential aspects of golf health.

Warm-Up and Stretching

Before you swing your first club, it's crucial to prepare your body through a proper warm-up and stretching routine. This helps increase blood flow to your muscles, improves flexibility, and reduces the risk of injuries such as strains or pulls. Here's a simple warm-up and stretching sequence you can follow:

  • Warm-Up: Start with a brisk walk or light jog for 5-10 minutes to elevate your heart rate and increase circulation.
  • Dynamic Stretches: Perform dynamic stretches that mimic golf movements, such as arm circles, trunk rotations, leg swings, and walking lunges. These stretches prepare your muscles for the specific motions used in golf.
  • Targeted Stretches: Focus on stretching key areas used in golf, including the shoulders, back, hips, and hamstrings. Hold each stretch for 15-30 seconds without bouncing, and repeat on both sides as needed.

By incorporating these warm-up and stretching exercises into your pre-game routine, you'll enhance your flexibility and range of motion, leading to better performance and reduced risk of injury throughout your round.

Sun Safety

Playing golf in Austin often means spending several hours outdoors, exposing yourself to the sun's harmful ultraviolet (UV) rays. Protecting your skin from sun damage is essential for your long-term health. Follow these sun safety tips while on the course:

  • Apply Sunscreen: Use a broad-spectrum sunscreen with SPF 30 or higher, and apply it generously to all exposed skin before heading out to play. Reapply every two hours, or more frequently if sweating heavily.
  • Wear Protective Clothing: Opt for lightweight, long-sleeved shirts, pants, or golf-specific clothing with built-in UV protection. A wide-brimmed hat and UV-blocking sunglasses can also shield your face and eyes from UV rays.
  • Seek Shade: Take breaks in shaded areas whenever possible, especially during peak sun hours between 10 AM and 4 PM. Use umbrellas or seek shelter under trees to reduce direct sun exposure.

By adopting these sun safety practices, you'll lower your risk of sunburn, premature skin aging, and skin cancer, allowing you to enjoy golf comfortably and safely.


Proper hydration is essential for maintaining peak performance and preventing dehydration-related issues during your round of golf. Follow these hydration tips to stay energized and focused on the course:

  • Drink Water Regularly: Carry a reusable water bottle and sip water throughout your round, even if you don't feel thirsty. Aim to drink at least 8 ounces every 15-20 minutes to stay adequately hydrated.
  • Avoid Excessive Caffeine and Alcohol: Limit your intake of caffeinated beverages and alcohol, as these can contribute to dehydration. Opt for water or sports drinks with electrolytes to replenish lost fluids.
  • Monitor Urine Color: Check the color of your urine; pale yellow indicates proper hydration, while darker colors may signal dehydration.

By prioritizing hydration before, during, and after your golf game, you'll maintain optimal performance, prevent fatigue, and reduce the risk of heat-related illnesses.