Think that you’re on the course for about 4½ hours in the heat, walking, thinking, swinging. That’s more of a strain on you than you think it is. Round about the 13th or 14th hole, you can get tired, lose your focus, and the round goes kaflooey. You can prevent that by taking a few simple steps.

Bring some snacks with you. Trail mix is a good idea, but a mix that you put together yourself. Mix up some raisins, small coated chocolate candies, pretzels, and nuts. This will deliver quick energy and maintain your blood sugar level. Have a handful or two of this snack every three or four holes.

Avoid protein snacks like a hamburger or hot dog at the turn. Digesting protein is water-intensive and what you don’t need is another way to lose water besides perspiration.

Hydrate before you tee off with a good amount of water, preferably with some electrolyte powder added. Keep a bottle of diluted electrolyte drink with you and sip it on every tee. Never get to the point where you feel thirsty. That means you’re already dehydrated.

I hope you stretched and warmed up before the round, but once you start playing, it’s not over. Every four holes or so, stretch out again. Do a few twists to the right and left to keep your lower back limber. Swing your arms in a circle, one way then the other, to keep your shoulders loose. Stretch out your legs by putting one heel out to the side and bending down along that line; repeat with the other leg.

A round of golf is not a walk in the park. It’s an athletic event that takes a long time to complete. To play your best, you have to be at your best. Try these suggestions. I’m sure you’ll notice a difference in your ability to deliver a full, powerful swing to the ball, and in maintaining your concentration, from first to last.

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