We recommend every workout session (and every round of golf you play) starts here with the warm-up routine and you should do a post round stretch to help your muscles recover.
It may seem counterintuitive to stretch and warm up before a round of golf when it is hot outside because you are already sweating, but it is just as important to perform your pre-round warm-up routine in hot weather as it is in cold.
Warming up your body in the summer heat is different than warming up your body in cold weather. Remember that when warming up in hot weather, your body temperature will rise more quickly when you initiate physical activity.
Stay hydrated-Drink 8 ounces of water 30 minutes prior to starting your warm-up routine. During your round, drink 3 to 6 ounces of water every 20 minutes or every 2 holes. After your round, drink 8 ounces of water within 30 minutes of playing the last hole.
Lower intensity levels-When warming up in the heat, you don’t have to work as hard to elevate your heart rate.
Avoid playing and practicing during the hottest times of the day-Take advantange of the extra daylight. Early morning and evening hours allow for cooler temperatures to get in a round of golf.
Keep your warm-up routine indoors-Perform your warm-up routine in the house before your leave for the day or do it in the locker room. Air-conditioned environment provides total protection from the heat. If you must do your warm-up routine outside, do it in the shade.