Club Camirale - Nutricion

Club Camirale

Nutrition and Naturopathy

Jessica O’Keefe BNutr, AdvDipNat

A qualified naturopath and nutritionist, Jess shares practical wellbeing and nutrition tips to help women feel energised, support their health, and feel their best on and off the course.

Feel Your Best, On and Off the Course

Golf is not only about improving your score, it’s also an opportunity to move your body, enjoy the outdoors, connect with others and support your overall wellbeing. A few simple habits can help women feel healthier, more confident and energised throughout all 18 holes.

Hydration is one of the most important considerations on the course. Even mild dehydration can contribute to fatigue, headaches, reduced concentration and muscle cramps, potentially affecting both your enjoyment and performance. Begin hydrating before your round and carry a water bottle with you, taking regular sips rather than waiting until you feel thirsty. On hot or humid days, an electrolyte drink with minimal added sugar and colours may help replace minerals lost through perspiration or adding some Celtic salt to your water is also a great option. 

Choosing the right snacks can also support steady energy and concentration. Highly processed or sugary foods may provide a quick lift, followed by an energy slump. Instead, pack nourishing options that combine protein, fibre and healthy fats. Good choices include a handful of nuts and seeds, fruit or homemade protein balls.

Feeling your best also comes from small, consistent habits away from the course. Prioritise balanced meals, restorative sleep, regular movement and time to unwind. Women’s nutritional needs may change throughout different life stages, including menstruation, pregnancy and menopause, so it is important to listen to your body and seek individualised support when needed.

The goal is not perfection. It is to feel well, stay present and enjoy every round.