WEATHER you plan to spend the next few days playing golf, by the pool, or simply walking your dog, here are a few important tips to beat the heat and keep yourself feeling well. 1. HYDRATE, Water is the most important part of a diet. Begin drinking water the day before you plan to spend time outside. Water helps you maintain your energy and focus both on and off the golf course. You need to drink water regularly during the day before you become thirsty. You should drink half of your body weight in ounces of water each day. For example, if you weigh 48 pounds, then you should drink 24 ounces of water. You can quench your body’s thirst faster with water because it does not contain salt or sugar – which are regularly found in most soda and energy drinks. 2. KEEP COOL, Freeze wet towels or dip towels in cold water to place around your neck to keep cool. 3. EAT, In addition to drinking water daily, you should have a good balanced diet of the following foods: Fruits, vegetable and nuts Whole grains (whole wheat bread) Lean protein sources (cheese, fish, chicken, eggs, turkey, beef, pork, lean red meat) A good nutritional plan means not eating too much of one food during the course of the day. Develop a consistent eating pattern with scheduled times to eat during the day. A good nutritional plan each day will help get you and your body in a routine to have consistent energy levels to perform your best. Don’t ever skip breakfast, because your body will be craving food at lunch time. If you eat breakfast, it will give you the energy you need in the morning and keep you focused. Your body will also be more prepared to handle the elements on the golf course with the proper nutrition in the morning.