Although golf is generally regarded as a low risk activity, the truth is that during a round you can be  exposed to unhealthy environmental conditions which can result in serious, health risks such as skin cancers, eye cataracts, dehydration, and even sun stroke.  Although the probability of contracting any of the ailments is small, no golfers are immune to these risks.  Therefore, the best advice for playing healthy golf is to make it a habit to take preventative measures before and during each round of golf.

Skin Cancer Prevention

Skin cancer is the most common of all cancer types and the number of skin cancer cases has been on the rise for the past few decades.  There are two types of Ultraviolet radiation given off by the sun that can cause skin cancers: UVA and UVB.  The sun's UV rays also increase a person's risk of cataracts and other eye problems.  The good news is that there is a lot you can do to protect yourself from skin cancer. And although dark-skinned people are generally less susceptible to skin cancers than light-skinned people, they are still at risk and should take the same preventative measures.

 

Wearing protective clothing and sunscreens are the two most effective measures that can be taken to minimize sun exposure and skin cancer risks.  Sunscreens are products that you apply to your skin that provide some protection from the sun’s UV rays.  Sunscreens are available in many forms – lotions, creams, ointments, gels, and wax sticks to name a few.  The effectiveness of sunscreens is indicated by a Sun Protection Factor (SPF) that is clearly labeled on the package.  Experts recommend using sunscreens with SPF ratings of at least 15 with a rating of 30 being preferred.  It is important to note that sunscreens don’t give you total protection.  When using a SPF 15 sunscreen you get the equivalent of 1 minute of UVB rays for each 15 minutes you spend in the sun.  So during a 4 hour round of golf, a SPF 15 sunscreen provides the equivalent of 16 minutes of unprotected sun exposure.  To get maximum protection always use products marked as “broad-spectrum” to get protection from both UVA and UVB radiation. 

You need to apply sunscreens 20 to 30 minutes before your round of golf to allow your skin to absorb the chemicals.  When applying it, place close attention to your face, ears, hands, and arms.  If you are planning to use insect repellent or makeup, apply the sunscreen first.  For best results, most sunscreens should be reapplied at least every 2 hours.  Products labeled “waterproof” may provide protection for at least 80 minutes, even if you are sweating.  Products labeled as “water resistant” may only provide protection for 40 minutes.

Eye Protection

 

Research has shown the long hours in the sun without protecting your eyes can increase your chances of developing eye.  Wearing UV-blocking sunglasses and a hat can help protect your eyes from sun damage.  Ideal sunglasses do not have to be expensive, but they should block 99% to 100% of UVA and UVB radiation. Check the label to be sure they do. Some labels may say, "UV absorption up to 400 nm." This is the same as 100% UV absorption. Also, labels that say "Meets ANSI UV Requirements" mean the glasses block at least 99% of UV rays. Those labeled "cosmetic" block about 70% of the UV rays. If there is no label, assume the sunglasses don't provide any protection.  Darker glasses are not necessarily better because UV protection comes from an invisible chemical applied to the lenses, not from the color or darkness of the lenses. Look for an ANSI label.

Preventing Dehydration

 

Dehydration can be a serious heat-related disease that can be life threatening if left untreated.  Dehydration is caused by overexposure to the sun causing a loss in water content and essential body salts such as sodium, potassium, calcium bicarbonate, and phosphate.  The most common symptoms of dehydration are:

· thirst

· less frequent urination

· dry skin

· fatigue

· light-headedness

· dizziness

· confusion

· dry mouth and mucous membranes

· increased heart rate and breathing

The first rule to follow to avoid dehydration is to prehydrate before you play.  This means drinking a lot of water the night and hours before you play.  This is especially true if you know the temperature and humidity are going to be high during your round.  If you wait until you get to the course you already may be putting yourself at risk.  If you wait until you’ve played a few holes and you’re starting to feel woozy and thirsty, you are already in trouble.

 

During your round drink plenty of water and sports drinks.  Alternated between the two during your round to ensure your electrolytes are being properly replenished.  To make sure your body stays properly hydrated during the round try to take small frequent drinks, such that you are getting about  4 to 8 ounces every 15 minutes, which means drinking liquids when you don’t feel thirsty.  Avoid alcohol and caffeine if possible since they both accelerate dehydration.  If you must partake, do so in moderation and maintain normal water intake as described above.

 

Dress appropriately to allow your body to stay cool.  If the weather is going to be particularly hot wear clothes that are designed to breathe better and wear light colors that reflect the sunlight.  Wear a hat to reduce sun exposure to your face and try to stay in the shade as much as possible, especially if you are a walker.  During especially hot rounds, try cooling yourself off by using towels to wet down you face and neck several times during the round.

As soon as you start feeling signs of dehydration, such as headache, nausea, or dizziness, stop playing immediately, find a cool place, and start hydrating as soon and as much as you can.

 

In extreme conditions when your body is unable to cool itself naturally by sweating and radiating heat through the skin, the internal body temperature may rise to dangerously high levels, causing heat stroke.  Symptoms of heat stroke are:

· headache

· dizziness

· disorientation, agitation, of confusion

· sluggishness or fatigue

· seizure

· hot, dry skin that is flushed but not sweaty

· a high body temperature

· loss of consciousness

· rapid heart beat

· hallucinations

Heat stroke is extremely dangerous and can cause permanent damage or death if not treated immediately.  Always notify emergency services (911) immediately. While waiting for medical assistance to arrive, the following first aid measures should be taken:

· Get person indoors.

· Have the person lie down in a cool area with their feet slightly elevated.

· Remove clothing and gently apply cool water to the skin followed by fanning to stimulate sweating.

· Apply ice packs to the groin and armpits

Eating Right

 

Since most rounds start in the morning, golfers should eat a good breakfast before each round to ensure you have sufficient energy to play your best.  An ideal breakfast would include a bowl of grain cereal, toast, and a piece of fruit.  During your round, you should make it a point to snack periodically.  Eating fruit or cereal bars are some snack foods to try on the course.  Older golfers need to consume enough protein to maintain muscle mass.  So other good protein snacks to try during your round are nuts and cheese.  And as stated in the section above, always drink plenty of water during your round to keep your body properly hydrated so you can maintain your energy level during your round.