Posts Tagged ‘hydration’

Junior Golf: 5 Essentials for Hot Weather

In this Friday Flop Shot we’ll look at some things that are critical for success when it’s hot. These are always important but hot weather is different and that makes them even more essential.

What is your definition of hot? Maybe it’s 85 degrees for some of you but really most of our bodies notice the heat as the outside temperature approaches our body temp of 98.6. And certainly more humidity makes the heat more oppressive.

Hot weather can take a toll on any athlete and our kids are more susceptible to its affects than we are.

To give your junior golfer the best chance of success, make sure he/she has these items:

1. Refillable water bottle. Drinking 3 or 4 bottles during 18 holes is probably about right. Sipping is better than gulping. Before teeing off and at the turn, ask the tournament staff to please make sure all on-course water supplies are constantly refilled. I can’t tell you how many times we’ve had an afternoon round and there was no water on the course. It’s absolutely inexcusable and don’t put up with it. Down here most tournaments tolerate or even announce that it’s OK for parents to give their kids water or Gatorade, yes, during a tournament round. Kids’ safety first! Please double check with the Tournament Director to avoid a possible DQ.

2. 2 towels, a larger towel for the bag and a smaller one for face and hands.

3. Extra gloves, maybe 2 or 3. Your child is going to sweat. A wet glove is useless.

4. A hat, cap, visor or head band to keep salty sweat from running down into their eyes.

5. Sunscreen. Please don’t bathe in it. We use very little and it’s mostly on nose, ears, cheeks, etc.

Of course, there are many more items on your pre-tournament checklist like snacks, balls, tees, counting clubs and so on, but the 5 items above are particularly critical when high temperatures prevail.

See you on #1 tee ready for the heat…Sam

Junior Golf: Snacks That Beat the Heat

In today’s Wednesday Waggle we’re taking a look at how, in the middle of summer, your kiddo can have snacks that beat the heat.

All athletes must replenish calories during competition and your junior golfer is no different. So when it’s time for a healthy munchie, which for golfers is about every 3 or 4 holes, and your son/daughter reaches into the bag to pull one out and they get a handful of inedible mush, it’s not good.

First off, the calories are lost and now one hand is yucky and must be cleaned so the next shot can be hit. Hope he/she has a water bottle and towel!

Here in South Texas there’s plenty of warm/hot weather golf so we have some snacks that will definitely beat the heat. It did take a few tries so we could eliminate some things that sounded good but didn’t work out.

Snacks that hold up in the heat:

1. Jerky is a perfect source of protein, a little fat, some salt and it’s immune to the weather. 2 reasons we buy ours at Costco: most, if not all, the jerky they carry has no msg. Also Costco usually has large bags with individual serving packs inside, very convenient!

2. Trail mix which includes fruit and perhaps M&Ms, although they can get soft in high heat. This provides protein, fat, some salt and carbs through the fruit/M&Ms. Do not get trail mix with loose chocolate or chocolate chips. It will melt and make a terrible mess.

3. Granola/protein/health bars. These are convenient but be aware: we stay with organic to avoid gmo’s which are prevalent in most grains. Also we avoid chocolate because of how messy it is in the heat. Some of these bars taste much better than the others. Take your young golfer to the store and together choose several different bars to try before a tournament. The bar does no good if your child won’t eat it.

4. Cut up fruit. When in doubt, a banana or orange slices always works. Put ’em in a ziplock bag and the sticky cleanup is easy with some water or saliva. No protein or fat here, but there are some good carbs which is better than nothing.

5. PBJ, yes, a good ole peanut butter and jelly sandwich cut into 1/4’s for convenience. Fat, protein, carbs and salt all in one easy format.

Something that TV golf coverage doesn’t really show is how much the pros eat and hydrate during around. S3 and I caddied with Adam Scott’s group during the 2018 Valero Texas Open. Adam and his caddy always had water or a banana or part of a sandwich in their hands. It was the best possible example of how to take care of one’s hydration and nutrition during competition!

See you on #1 tee with a water bottle and snacks…Sam

Junior Golf: 4 Thoughts On Skin Protection

In this Wednesday Waggle we’ll look at some new ways to help protect your family’s skin.

Sunscreen is not on today’s agenda. It will get plenty of discussion in another post. It’s complicated.

Proper sun exposure is essential for good health but for golfers, the issue is perhaps too much sun rather than too little. More very interesting information on sun exposure will be presented in its own future post.

So your skin is your largest organ, let’s look at some ways to protect it.

1. Healthy skin starts with a healthy intestinal tract. A simple way to help your skin from the inside out is to make sure your whole family is getting enough quality omega 3’s. Lean, grass-fed beef, fatty fish such as mackerel or sardines, krill oil, flax seed, coconut oil and cod liver oil are good sources. For convenience, krill oil, coconut oil and cod liver oil are perfect. All are available in capsules most children should be able to swallow and no taste or smell. Fish oil caps are not usually your best choice.

2. Hydrate. Drink extra water starting 3 days before a tournament.

3. Cover up. Adidas, among others makes long-sleeve polo shirts for women and men. The new wicking/cooling technology makes these shirts very comfortable in hot weather. There are also the “sleeve” add-ons you see some LPGA ladies wearing. Collared shirts protect the back of the neck. Long hair and floppy hats can cover the ears, neck and forehead. When in doubt, cover.

4. Make a habit of conditioning your skin regularly, not just the day before a tournament. Mom, you’re likely way more informed than Dad on skin care products, but I’ll help cut through the maze of confusing options and offer some inexpensive, very low risk choices. We use Aveeno Daily Moisturizing Lotion. Costco carries 2-packs. It is extremely clean and we love it. Another very beneficial skin care item is organic unrefined coconut oil. This has so many benefits I can’t begin to list them here. Coconut oil is widely available. Make sure it’s organic and unrefined. For a slightly pricier, but amazing 3rd option try Dr Mercola’s Organic Moisturizing Body Butter. It’s top-quality at a reasonable price. Try any or all of these and choose one for your daily moisturizer. Most experts recommend applying it after a warm shower. You’ll figure it out.

See you on #1 tee protecting your skin… Sam

Junior Golf: Clean Water-Better Health

In this Friday Flop Shop we will talk about water and how it is getting more difficult to find clean uncontaminated water for everyday use. (photo offcoursegolf.com)img_0106

Water is a high-demand item. Small wars have been fought over it and larger ones may follow. Without water we can’t exist. It’s tougher and tougher to find clean water for personal use. Most municipalities add chlorine as a disinfectant and floride on the false premise that it promotes dental health. Our family philosophy is to avoid these chemicals. They have no known useful metabolic function in our bodies so why ingest them? Other contaminants frequently found are lead, residue from the dumping of prescription medications into water systems/toilets and industrial chemicals. The list keeps growing!

If you and your family have chosen to begin the process of taking control of your health, cleaning up your water at home needs to be addressed. Drinking contaminated water is bad enough, but your skin is your biggest organ and bathing/showering with bad water is likely worse than drinking it.

What to do? Some action is better than no action. Depending on your budget the choices are a portable system or a whole house system. Berkey Filters is a company we have personal experience with. They make excellent products and their filters remove all the bad stuff, including floride, if you buy the floride additional filter, and leave all the good minerals. They only make portable systems, meaning countertop, under counter and even hiking/backpacking/emergency items. (photo berkeyfilters.com)

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Whole house systems are another world. Floride removal is big business and careful research and evaluation is required to wisely spend your money on a system for all the house. These can range from $1,500 up to many thousands of dollars. Be a wise shopper and don’t get ripped off.

Get your water tested. Home test kits may be available from your local water authority or online. If you are on a municipal water system only buy test kits that can measure chlorine and floride in addition to as many additional items as possible. There’s no telling what may be in your water and you should know. If you are on a well, the chlorine and floride tests are probably not necessary but you certainly want to check for everything else.

So here are your action steps. Test your water. Then proceed to your due diligence to find an appropriate water purification system that fits your budget and needs. Clean water is imperative. Every time your junior golfer drinks or bathes with dirty water it just adds more toxins into their bodies, same goes for Dad and Mom. Clean water-better health. Better health-better golf!

See you on #1 tee looking healthy… Sam

Junior Golf: More Stretching=Better Golf

imageIn this Wednesday Waggle we’ll see how more stretching equals better golf. Yes, your daughter is as nimble and flexible as a piece of string, but she will benefit from proper stretching. The best golf is a result of many things including a body that is properly stretched out. Tight muscles just cannot get into the proper positions to execute good swings.

Even with the innate agility that comes with youth, your daughter still needs to start investigating a solid stretching, strength and conditioning program. The easiest to implement is the stretching because it requires no special equipment or clothing. 40 years ago the only guy doing anything remotely resembling these things was Gary Player. Look at him today. He looks great and can allegedly outwalk the young pros on tour! It’s no accident. His years of extra conditioning work have really paid off. (Jason Duffner photo from golfdigest.com)

Where do you start with the stretches? Our family has a series of stretches that have helped 100% of the folks we know have properly used them. These were given to me by an orthopedic surgeon 20 years ago when my lower back was knotted-up. They are designed to stretch pretty much everything on your back side from the base of your skull to your Achilles’ tendon. And with a knotted-up lower back, I was pain-free and better than normal after 16 days of doing these stretches 2x daily. Now they are an integral part of my fitness regimen. And they stretch the quads and calves too!image

Today virtually everyone on the PGA/LPGA has some sort of fitness routine. The competition demands it. Sometimes kids take more readily to new things if they are fun, so here are 2 stretching situations that you can certainly make “fun” to your daughter. It is just plain “fun” to watch Miguel Ángel Jiménez do his brief stretches on the driving range. They are quick and easy, but they may not be the only warmups he does. Find a video and go for it. (photo from i.ytimg.com)

Another great video from The Golf Channel, I’m sorry I don’t remember the specific show: is one of the guest instructors showing quick stretches to do when your daughter is late getting to #1 tee and there is no time for formal routines. It is great and it takes just a minute or 2.

See you on #1 tee…and your daughter better be stretched-out and ready to play… Sam

Junior Golf: Emergency Kit

imageIn this Friday Flop Shot let’s discuss what to put in the Emergency Kit for your son to carry in his golf bag. Unexpected situations happen on the golf course and having just a few items on hand can help keep him in competition. (photo from offcoursegolf.com)

A quart-size zipper-style bag is a perfect size to hold some items that your son probably need during one of his tournaments. The goal here is to provide some relief for weird accidents or illnesses that can show up out on the course. Remember, once your son reaches a certain age, maybe 9 or 10 years old, you can’t give him anything once he puts his ball in play. And verbal communication usually is strictly limited, as well. And if caddies are not allowed and his coach is nowhere to be seen and he gets hurt, he’s pretty much on his own unless he needs EMS.

Things we have seen that are disruptive and inconvenient, but still can be played through by your son are: blisters, headaches, seasonal allergies, stingers, bleeding-usually scratches from bushes and trees and brief periods of just not feeling right. So, please check with your medical professional, but here is what we put in the quart bag: bandaides, gauze pads-small, athletic tape, aspirin/ibuprofen, Alleve, Claritin D, small tube of antibiotic ointment and a small tube of sunscreen. Again, with the exception of coaches and caddies, once your son gets around 10 years old, he’s on his own where minor illness and injury are concerned. So the choices are only play through the discomfort or take something from this bag to help with the discomfort or the dreaded WD-withdrawal, which no youngster really ever wants to do.

Here’s our crazy real-life example: S3 was on his final hole of a high school tournament at the Ram Rock Course at Horseshoe Bay in Central Texas, always one of the Top 5 toughest courses in the state. He was playing well, maybe 2-over through 17-holes and just had this tricky par 3 to finish the round. Linda and I were looking back at the tee box from the green and watched in shock as S3 took a practice swing and collapsed on the ground. We rushed down there to find that his left knee had dislocated, causing the collapse. And it popped right back in as he stood up. I mean nobody had ever seen anything like this on the golf course. And like every true competitor, he said, “Dad, I’m finishing this round. It’s only 1-hole.”image

Well, he wasn’t going to die from a dislocation, but I can’t imagine what was going through his mind as he hit his tee shot! Anyway, he bogied the hole, to complete a pretty good round. Please, at least with golf, don’t ever think you’ve seen everything, because our family can assure you that there is always something new and interesting waiting to show up when you are on the golf course. (photo from hsbresort.com)

The total weight of the golf bag is important, so keep the contents of the emergency bag to a minimum. Your son will appreciate, especially in hot weather during the last few holes.

See you on #1 tee… Sam

Junior Golf: Embrace the Change in Your Child’s Path

imageIn today’s Friday Flop Shot we will look at how to embrace the change in your child’s path. Yes, her path will change and you should expect change, embrace it and adapt to it. (photo by offcoursegolf.com)

Paths in life are not straight lines, so why would we expect a junior golf path to be any different? Curves in the path are inevitable and change is good although at times it is uncomfortable at best. Some curves will be pleasant, some will be difficult to understand and some will test you and your junior golfer’s patience to the extreme.

Having a solid relationship with your child is key to recognizing change, figuring out what is going on and implementing a positive solution in order to move forward. Some change is obvious. She grew 2 inches and the golf shoes don’t fit, her clothes are too small and her clubs are too short.

Emotional change can be tricky to see and complicated to refocus. The causes are many, ranging from hormone/puberty issues, school issues, relationship issues, poor diet and more. Getting back on track in dealing with emotional issues can be really difficult and this is not the time to go deeper into it.image

Physical issues can be more than just growing a few inches taller. Shin splints, ingrown toenails, tendonitis and headaches are common as kids grow up. And athletes tend to downplay these as they want to continue practicing and playing their game and they may not want to seem like a wimp. Side effects from prescription medications can be unhelpful for athletic activity. Proper hydration and nutrition will help maximize results during practice and play.

Have your daughter’s eyes checked regularly. We personally know of several excellent junior golfers who kept making uncharacteristic mistakes, particularly around the green. They all needed some vision correction, amazing! (photo from fit2score.com)

Anticipate curves in the path. Have some idea of action to take depending on what causes the curve. Above all be encouraging and positive. This is all part of junior golf life.

See you on #1 tee…and I expect everyone to have a great attitude… Sam.

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