Bob Forman  MS, Exercise Physiology
Golf Fitness Instructor, Author, Speaker

The heat is on and with it come some environmental conditions that could have a definite impact on your health, as well as your golf game.  Preparing for the warmer temps is a very wise idea, especially if you don’t let those “fry an egg on the sidewalk” days keep you off the course.       

There is no doubt that the summer temperatures and humidity can influence a round of golf.  When combined, these two measures form the heat index (chart below), which can elevate real feel temperatures well above 100 degrees. . .note that temperatures in the 80s with high humidity levels can even present dangerous conditions. If not prepared golfers will physically struggle getting through a 4 to 5-hour round.

heat index chart


When the outside ambient conditions surpass the internal body temperature, there is an increased demand for the circulatory system to dissipate body heat.  This generally requires the heart to work harder as the blood it pumps moves the heat from inside the body out to the skin where it can be dispersed.  More blood to the skin means less blood for the working muscles and that could negatively impact performance.       

The higher the heat index the tougher it is to dissipate the heat.  This will not only tax a person’s energy levels, especially if deconditioned, and bring on fatigue and lethargy more quickly, it can also lead up to more serious disorders such as heat cramps and exhaustion. 

Heat cramps are just that, muscle spasms usually caused by loss of essential minerals (electrolytes) through the sweat.  This disorder occurs more often in the legs and abdomen than in other areas of the body.  To avoid, stay hydrated and drink an electrolyte drink to replace minerals.   

Heat exhaustion, which is more serious, may be characterized by a cool, moist, pale skin.  The individual may complain of a headache and nausea with a feeling of overall weakness and exhaustion.  Dizziness, faintness, and mental confusion are often present and breathing can become fast and shallow.  Get the golfer off the course and into an air conditioned area.  Give an electrolyte drink and seek medical attention if the condition is severe enough.    

Evaporation of sweat is one mechanism for regulating the internal body heat, but that process becomes less effective as humidity and heat index levels increase.  Sweat on the skin will take longer to evaporate if the ambient air is more saturated with water vapor as it is on more humid days.  Consider wearing sweat-wicking apparel to facilitate sweat and heat loss away from the body.   

A second mechanism is convection.  On windy days, heat is moved away from the body as air moves around it.  The windier it is, the more effective heat removal will be.  Windier conditions, however, add to the physical demands of playing.  Not only will golfers be more challenged with club and shot selection, they’ll also be required to expend more energy as they move through and against the air resistance.   

It takes up to approximately 2 weeks to become physiologically accustomed to changing environmental demands.  The good news for most golfers is that the exposure to the summer heat and humidity will be gradual.  This will allow for better adaptation by the body, however, there are additional factors that should be considered. 

To negate the environmental conditions and physiological responses, golfers should be in good physical shape.  This will help them offset and meet the demands for heat regulation and stay sharp, both physically and mentally, throughout the summer round. A fine tuned cardiovascular system as well as adequate musculoskeletal strength and balance are essential for a better golf game no matter what conditions the golfer is confronted with.  Seek out a certified golf fitness professional in your area who will be able to help you achieve these essentials through a progressive, individualized program.   

Water consumption is also very crucial.  Even a small
golfer drinking wateramount of dehydration via sweat loss and increased respiration can impact performance.  This can be avoided by simply drinking plain water before, during, and after the round, as hydration must be a priority.  Don’t wait for thirst to set in!  Drink early and drink often.

A good indicator of adequate hydration is urine color.  Try to maintain a pale yellow or clear color.  A more concentrated color (deep yellow or orange) equates to dehydration and fluid replacement is a must.  Be aware, though, if you are taking single vitamin supplements or a multivitamin supplement, some of the vitamins in the supplements, like excessive amounts of vitamin C for example, can change the color of your urine for a few hours, making it bright yellow or discolored. 

Keep in mind, too, that diuretics, such as coffee, beer, and certain medications will flush water out of the body and can make matters worse by increasing the sensitivity to heat stress.  Check with your doctor if taking a medication.    

If excessive sweat is a trait, electrolyte supplementation may be warranted as sodium, potassium, magnesium, and other essential minerals are lost through sweat.  This can impair muscle, nerve, and cardiovascular function. 

Sport drinks are available, but calorie count and sugar content, for some, are a concern.  Electrolyte replacements tablets such as NUUN tablets are a viable alternative as they contain fewer calories and no sugar.  Read labels. 

Other consideration to keeping cool while playing in the heat is cooling towels, hats and shirts.  Made from a revolutionary highly evaporative material that retains water while remaining dry to the touch, these items are touted to keep you up to 20 degrees cooler than the outdoor ambient temperature.  I must say I have tried one and it really did stay cool despite the heat and humidity.

A new product RealXGear just came out with to help you stay cool in the heat, is the Fogger (photo left).  A hand-held, battery-operated cyclinder that when turned out emits a fog that becomes your "personal cooling system."      

Die-hard golfers who challenge the summer heat and humidity may not succumb to the rigors of the golf course, rather to the environmental conditions present.  Preparing will enhance safety and help keep the golfer fresh throughout the entire round.          



Static Hamstring Stretch

 One of the main factors for low back discomfort is tight hamstrings, which can also affect hip mobility in the golf swing.



Check with your physician before starting any type of exercise program.



A quality, customized golf fitness program will. . .
  • Enhance swing efficiency
  • Increase distance
  • Improve playing performance and satisfaction
  • Identify and correct golf-specific injury triggers

    All for much less than what another brand new driver that's going to "fix my game" would cost
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The golf exercises are going great.  I am hitting the ball the best I have ever hit it.  My back pain has gone away also. 
David R. 

more testimonials


If your Club or organization would like to host an informative golf fitness workshop, contact Bob at or 336-509-4610.

Bob came to my club and did a hour long session on the basics of his teaching and philosophy of fitness and how it relates to the golf swing and its performance.  My members thoroughly enjoyed the hour and wanted more.  I was impressed with his content and explanation.  My members were floored with his Q&A and his personal adaptation to their issues.  I was impressed with his interaction with attendants of the seminar.  If you are looking for someone to integrate your fitness program with the golf program, Bob is the guy to do it!  We will be booking Bob to come back to our club next spring.
Shannon Howell, PGA Head Golf Professional
Country Club of Sapphire Valley, Sapphire Valley, NC

"Bob Forman was fabulous!  He is a great presenter who shared some extremely valuable information related to how anatomical deficiencies such as: poor posture, flexibility, and balance impact our golf swing.  He not only shared what they are and how they impact the swing, but also demonstrated exercises to help correct them."
Ellen Gregory
EWGA-Wilmington, NC chapter

“Westchester is one of the Country’s largest private clubs with a membership that has high expectations for service and performance.  Bob Forman’s seminar on golf specific fitness and flexibility was extremely well received and motivated many of my members to begin a program of evaluation, exercise and follow-ups.  I highly recommend Bob for his knowledge, energy , and ability to connect with amateurs concerning golf fitness.” 
John Kennedy, Director of Golf
Westchester CC, 
Harrison, NY

Bob has a fantastic ability to understand and combine his expertise of the physical complexities of the human body with the PGA Professional’s trained eye with respect to the complexities of the golf swing.  Bob offers a refreshing angle that most amateur and professional golfers can understand and embrace.  Many times, a golfer will have physical limitations that prevents him or her from moving the way the PGA Professional is trying to instruct.  Bob can take the golfer’s weakest physical traits and focus a training program to better overcome those obstacles and allow the golfers to ultimately improve their swing. 
Dennis Nicholl, PGA Head Golf Professional
The Dunes Golf & Beach Club, Myrtle Beach, South Carolina


Functional Golf Fitness Training is a comprehensive player improvement resource for golfers of all ages and levels, teaching professionals and coaches.  
A great manual for golf teams as well.  

Dedicated chapters on:
- how to identify and correct the common physical deficiencies most golfers have that are impacting their swing and injury potential
- over 40 golf-specific exercises and drills

- preventing/alleviating the #1 injury in golf, low back injury
- how to fix the more common swing faults

Amazon reviews:

"Very clear explanations of causes and fixes for main physical deficiencies affecting golfers. Easy to follow instructions. While other books may give a whole laundry list of exercises that end up not being used, Forman has selected a few for each issue and puts together a program that doesn't take long to do"

"This book not only tells you what to do but also why you need to do and what results you can expect.
I have every book in print about golf fitness and this book is by far the best."

Available in print at TheBookPatch Buy Now style 1 button
or as an ebook on Amazon

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Swing mechanics are often influenced by physical deficiencies in the golfer's body.  Below are some of the more common swing faults, their physical causes and how to correct.






While correcting the deficiencies, you also need to rewire the brain-body connection in order to break out of the inefficient swing pattern.  





November 11, 2017
The top 10 fitness must haves for better golf.  Click on the pic and then "podcast."  
My segment starts at 1:10:30.

June 22, 2017
(go to 1:10:00 into the show)
golf posture, muscle imbalance, improving distance, stretching, hydration, Tiger and specialization, Rory and weight lifting

March 14, 2015
(go to 1:08:00 into the show)
fitness vs. golf fitness, strength training and slowing down the aging process, C and S-postures 

scroll down to 9/9/2013
(go to 23:15 into the show)
back injury