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Professional golfers have long realized the importance of food and fluids. You'll be more comfortable and probably play better if you eat and drink right - before, during, and after you play.

A round of golf requires about same calories and water as a seven kilometer run. Loss of stamina and endurance around the eighteenth hole can most often be attributed to poor nutrition.

A healthy, well-balanced diet will help you to:

• stay focused
• cope with the heat
• reduce stress to the back and other joints
• maintain steady levels of energy
• recover quickly and feel refreshed after a long round.

BEFORE
About three hours before playing, eat a light meal of easily digestible starches and sugars. Avoid fatty foods.

DURING
During the round, eat small portions often: (e.g. papaya, bananas or a lean source of protein every four to five holes).

With temperatures soaring above 35 degrees Celsius on many of Thailand's fairways, it is absolutely essential for golfers to consume enough fluids. For every 15 minutes you exercise, drink at least 250 ml of water. Reduce or eliminate alcoholic beverages, sodas containing sugar and caffeine, and fatty or sugary snacks. Caffeine can over-stimulate your muscles, making it more difficult to concentrate and control your swing. Alcohol reduces your coordination.

AFTER
It's time to replace the fluid and energy you lost during the round. Go for a meal of fruit, lean meat, fish or poultry, and plenty of vegetables.

HOW TO KEEP COOL IN HOT WEATHER
Listen to your body. Watch out for signs of heat stroke.

If you have muscle cramps, nausea, headaches, goose bumps, or if you feel dizzy, stop exercising immediately.

If you feel thirsty, you're already dehydrated. Drink at regular intervals, even when you are not thirsty. If your urine is clear, you are properly hydrated.

Wear loose, lightweight fabrics which allow sweat to evaporate. Don't forget to apply sunscreen!

Cover your head with a loose fitting hat. Pour