Quick tips for avoiding fatigue

As a golfer, few things are more frustrating than feeling your energy dip halfway through a round. Suddenly, your swing gets sloppy, your focus wavers, and you start bleeding strokes. Fatigue doesn’t just sabotage your performance—it steals your enjoyment of the game. But what if staying energised from the first tee to the final putt was easier than you thought?

Let’s dive into quick, practical strategies to keep you sharp and ready to play your best.

1. Fuel your body the right way

Energy starts before you hit the course. A balanced meal with protein, healthy fats, and complex carbs a few hours before tee time can sustain you. Once on the course, avoid sugar-laden snacks that cause energy crashes. Instead, pack portable options like mixed nuts, protein bars, or fruit to maintain steady energy.

2. Hydrate, hydrate, hydrate

Dehydration is a silent energy killer. Even slight fluid loss can hurt your focus and endurance. Sip water consistently throughout your round—don’t wait until you feel thirsty. Electrolyte drinks are a great add-on, especially during hot rounds, but steer clear of sugary sports drinks.

3. Pace yourself physically and mentally

Golf is a game of rhythm, not a sprint. Conserve your energy by walking at a steady pace and using proper posture to avoid strain. Mentally, take a moment between shots to reset and focus. Staying relaxed can prevent unnecessary tension that drains energy.

4. Warm-up with purpose

Starting cold guarantees you’ll burn through your reserves faster. A dynamic warm-up before your round—focusing on mobility, core engagement, and swing-specific movements—prepares your body for peak performance. You’ll not only stay energized longer but also avoid early-round fatigue.

5. Build your stamina off the course

Long-term energy on the course often hinges on your off-course habits. Regular golf-specific fitness training improves your endurance, strength, and recovery. The fitter you are, the less taxing each swing and step will feel, even during a demanding 18-hole round.

The next time you step onto the course, try these tips and see how much more energized—and enjoyable—your round can be. Sometimes, it's the simple tweaks that make the biggest impact.

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