Summer is prime time for golfers, but summer can present its own set of challenges on the course.

The intense summer sun can wreak havoc on your golf performance if you don’t take the right precautions to protect yourself from dehydration, sunburn, and heat stroke. Too much sun can also have a serious impact on your health. From complications due to dehydration to an increased risk of skin cancer, UV exposure can have some nasty consequences.

This doesn’t mean you need to sit out the golf season and lose precious tee time due to the weather. There are many ways you can avoid the sun and make the most of the fine summer golfing conditions. Most of the following tips are also cheap and easy to do, so there is no reason why can’t protect yourself from the heat.

Don’t wait around until September for cooler weather before you hit the links. Try some of these easy tips to beat the heat this summer.

Sunscreen Is Essential

Rebounding after a bad round of golf is easy; recovering from a nasty sunburn can take weeks. One of the most relaxing aspects of golf is playing in the outdoors in the fresh air but, during the summer, the sun can cause some real damage to your skin. The most effective way to prevent sun damage is with sunscreen.

Make sure you choose a sunscreen that is at least UV 30+. Playing 18 holes, or even nine holes, takes time, and any sunscreen lower than 30+ isn’t going to provide enough coverage or last long enough for adequate protection.

Apply your sunscreen before you leave the house to ensure it has enough time to soak in, and then reapply every two hours—or more often if you are sweating. Keep a travel-sized bottle in your car and golf bag so you always have some nearby.

It is also a good idea to find a sunscreen that contains an insect repellent. The only things more irritating than a nasty sunburn are itchy bug bites.

Stay Hydrated

“Stay hydrated!” is a common phrase among athletes. It may seem straightforward, but there is a reason why staying hydrated on the links is one of the most important ways to beat the heat and improve your performance.

Dehydration affects you both mentally and physically. Even losing 1-2% of your body’s water can lead to fatigue, nausea, and muscle spasms, which is not only bad for your health but is also detrimental to your golf game.

Focus and concentration can be the difference between a hole-in-one and your ball landing in the rough. Since your body is 65% water and your brain is made up of 85% water, it is imperative that you maintain your hydration throughout the day to maintain your focus.

Carry a large refillable water bottle with you while you play and make sure you hydrate before you tee off, as you can never be sure of the water quality at tee boxes or if there will even be drinkable water sources available on the course.

Another effective means of hydration is drinking sports drinks. Sports drinks contain electrolytes, which are lost when you sweat but are necessary for optimal muscle and nerve function. Sipping a sports drink before every tee will replenish the electrolytes you lose as you play.

Eat to Stay Focused

When it gets hot, you may find your appetite diminishes. Adequate nutrition provides an important source of glucose needed for optimal brain function. What’s more, many foods can be great sources of hydration.

By maintaining energy and sugar levels, your body and mind can perform to their full potential and enhance your golf performance. An optimally functioning body can regulate its temperature better, use more muscle strength, and use its energy more efficiently, contributing to an increase in your performance.

Bodies performing strenuous activity during the heat need foods that provide both quickly processed sources of glucose and foods which have a lower glycemic load for longer-lasting energy. For a quick pick-me-up before teeing off, some ideal options are bananas, trail mix, crackers with nut butter, and granola bars.

To store your drinks and snacks while you are playing, consider adding a cooler to your golf cart. This fantastic upgrade will keep everything cool and fresh without the hassle of manually lugging a cooler around 18 holes.

Wear Protective Clothes

Gone are the days of heavy fabrics that trap heat and leave you sweating. Athletic wear has come a long way in the last couple of decades. Performance fabrics can now wick away sweat, provide UV protection, and improve circulation. Investing in a selection of athletic performance items can help to keep you cool in the summer heat and, potentially, improve your game.

Ensure you select lightweight shirts and shorts that are non-restrictive and which allow for a full range of motion. The fabric should be breathable, but not too opaque, as this can still allow UV rays to penetrate and cause sunburn.

A hat or cap is essential to prevent the sun’s glare from damaging your eyesight. There are many performance caps available that have panels designed to increase air circulation and allow heat to escape. You can also wet the inside rim of your hat for an additional way to cool down.

Selecting the right shoes can also help you to beat the heat. Traditional saddle shoes, though fashionable, are no longer practical for the course. There are many lightweight performance shoes available, but regular trainers will also do a great job.

Use a Towel

No, you won’t be going for a dip in the nearest water hazard, but a towel is an incredibly useful item to carry with you around the course.

One of the best ways to beat the heat is to minimize your sun exposure. While caps and hats are effective for protecting your face and ears, often your neck is one area that is left exposed. This area’s sunburn vulnerability is exacerbated more when you are making a shot, as focusing on the ball is essential for your aim.

A small towel draped over your neck will protect this area from overexposure, and dampening the towel during waiting periods will help to keep you cool. Leave the bulky beach towels at home, though. The best towel for the job is a lightweight, microfiber towel that can quickly wipe away sweat from your eyes, which dries quickly, and that can easily fit into your golf bag.

Wait in the Shade

Golf can often be a waiting game. Waiting for the next hole to free up, waiting for your golf partner to make their shot—all this waiting leaves you at risk of overexposure to the sun. Even with plenty of sunscreen and protective clothing, too much sun exposure puts you at risk of heat stroke.

Avoid the sun’s glare by waiting around in the shade. It's generally a few degrees cooler, and you will avoid any direct exposure to the sun. Most courses have a multitude of trees along the course, and some might even have shaded areas around the tees.

Golf Umbrella

If you happen to be playing on a course with very few shady areas, the next best option is to break out your golf umbrella. Your umbrella isn’t only for rainy-day games. They are also just as good at keeping the sun out.

Attach your umbrella to your golf bag. An umbrella makes a perfect portable shade option you can set up anywhere on the course to always keep cool.

Use a Golf Cart

Golf is a strenuous activity at the best of times. Explosive movements combined with plenty of walking can be exhausting.

Most golf courses will have carts you can hire or allow you to drive your own. Take advantage of your cart by driving it as much as possible during the heat to minimize the need to walk. You should also make use of the cart as a place to wait that is out of the sun.

Electric Fan

Though calm days are some of the best conditions you can hope for on the course, they can be suffocating during the summer when there is no breeze to cool you down.

Create your own breeze by carrying around a small portable fan. A compact battery-powered fan can easily fit into your golf bag, ready to be whipped out whenever you need to cool off. Some even come attached to a small spray bottle for added chill factor.

If you have the benefit of cruising the course in a golf cart, consider installing a small electric fan on your cart. A cool space to rest between holes can be a huge relief and may help you to recover more quickly and perform better.

Tee Off Early

There is a reason that early tee-off times are so coveted. Starting your game in the cool of the morning gives you enough time to finish a round before the weather starts to heat up.

Unfortunately, starting early isn’t always an option but, with some careful planning, you can snag a couple of these coveted spots and enjoy being the first off the tee.

Another option for cooler tee times is to play around twilight, just before the sun goes down. The only drawback is you may be unable to fit in a full 18 holes by the time it gets dark. However, you can play a shorter 9-hole game and enjoy the benefits of fewer players and a beautiful sunset.

Cooling Gels

Cooling gels are a more recent innovation, but they work in the same way as a quick spritz of water to the face, only with a longer-lasting effect. Most cooling gels are alcohol-based and work by using evaporation, but you can find more natural options, such as aloe vera or eucalyptus, if your skin is a little sensitive.

To use cooling gels, try applying small dabs to warm areas, such as the backs of your knees, the crooks of your elbows, and the back of your neck. Applying the gel to these areas will help to release heat from your body and allow your body’s core temperature to remain consistent.

There are many different gel options available on the market with different levels of efficacy, which means you may need to experiment with a few different types before you find one that is right for you.

Slow and Steady 

Finally, don’t rush your game. Hurrying through holes is only going to cause you to become stressed and overheated. Take the time to concentrate on each shot and enjoy meandering along the course.

Understandably, you don’t want to hold up players coming after you, but the likelihood is that on a hot, summer’s day they will be going at a slower pace as well. While you are moving between holes or if you start to feel the pressure building, cool down with some calming breathing techniques to help you refocus.

Remember …

Just because golf is an outdoor sport, it doesn’t mean you need to be a slave to the elements. Summer is the perfect time to relax and enjoy your game—but take the proper protective measure to ensure you don’t wind up sitting out the rest of the season due to sun-related health problems.

Skin cancer is a real danger, and it is the number one form of cancer found in the United States, responsible for around 10,000 deaths per year. The risk of developing skin cancer only increases with the more time you spend in the sun without protection. It is imperative to wear protective clothing, hats, and sunscreen whenever you plan to be out in the sun, not just on the links.

Try some of these easy tips to beat the heat this summer to maintain your health, enhance your performance, and keep you on the links all summer long.