Ah, summertime is here. Outdoor sports, hot temperatures, heat and humidity, and sweat.

Here are some tips from professionals with the English Ladies Golf Association on how to stay cool on the golf course in the heat, but they’re also timeless and relate well with any outdoor sport.

Hydration in Sports (Play Video)
•   The number one rule when dealing with heat is stay hydrated.
•   Always keep a water bottle with you and fill it up at every opportunity.
•   Water and sports drinks are best, try to avoid sugary soft drinks that contain caffeine.
•   Start hydrating before you leave home, well ahead of competition.
•   If you are prone to heavy perspiration, you may lose too much sodium. Add a little extra sodium (don’t go overboard) to your meals prior to your play.
•   Make sure you keep drinking throughout the competition.
•   Avoid alcohol – beer and liquor will only contribute to your dehydration.

Also be sure to take a look the following article on hydration during play
Need a Halftime Boost? Learn What to Drink at Halftime to Optimize Performance

The Sun
•   The sun is a wonderful thing, but it can cause lots of damage, too.
•   Always apply a high-factor, non-oily sunscreen before your round, and keep applying it during your round.
•   Wear sunglasses that provide protection against UV rays.
•   Wear a hat.
•   Flip your collar up to protect the back of your neck. Ignore your playing partners when they call you “The Fonz.”

Cool Down
•   Take a cold shower before and after play.
•   Keep a cold towel on hand to use on your face and neck.
•   Pace yourself – keep your movements slow and measured as possible.

Watch for Dehydration – Signs include:
•   Headache
•   Weakness
•   Light-Headedness
•   Irratibility
•   Thirst
•   Muscle cramps
•   Nausea or vomiting
•   Loss of mental sharpness (Or: You just tried to hit your driver out of a bunker)
•   Excessive heat on your head and neck
•   A sharp decrease in your level of play
•   If you see any of these signs, head for the clubhouse and cool off.

A hot day doesn’t mean you have to stay inside with the PlayStation. Follow the advice above, and you’ll be having fun all summer long.