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Opinion & Analysis

Healthy Hydration: ‘Birdie’ and ‘Bogey’ Beverages

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Although eating gets much of the focus in the area of nutrition, what you drink is just as important for lowering your score.

Many golfers chug sports drinks, guzzle sodas or sip on Arnold Palmers throughout their round. The problem is that many of these processed beverages are loaded with refined sugars, artificial sweeteners and other hazardous ingredients that can only be identified with the help of a chemistry book.

Set up for success by selecting better beverages to beat the heat and break the course record. Hydrating properly not only has a positive impact on your game. It can aid weight loss, increase energy, improve digestion and support overall health. Follow through with the healthier options below and you’re guaranteed to gain an advantage over the competition.

Birdie: Cold Water

Ice Cold Water

Boost fluid intake by starting each morning with a 16-ounce glass of cold water and pack a bottle to drink and refill on the course. According to The Journal of the International Society of Sports Nutrition, consuming cold water decreases heat-related fatigue by keeping your body temperature cooler. Water also helps eliminate waste, flush out toxins, support fat loss, decrease cholesterol levels and maintain vital bodily functions. Add variety to plain H2O with zesty citrus wedges, cooling cucumber slices, spicy grated ginger or refreshing frozen berries. For optimal performance, consume a minimum of half your body weight in ounces of water daily.

Bogey: Enhanced waters with added sugars or artificial sweeteners.

Birdie: Electrolyte Replacement

Coconut Water

Most sports drinks are high in refined sugars designed for endurance athletes performing intense activities for long durations. Although refined sugars are helpful for quick energy during a race, they’re usually unnecessary for 18 holes (especially if you ride in a cart).

For golfers, the best options for an electrolyte replacement include: electrolyte enhanced water, water mixed with fruit juice and a pinch of sea salt, or plain coconut water. A natural source of electrolytes, coconut water exhibits anti-inflammatory, heart health and antioxidant properties.

Bogey: Beverages with high amounts of refined sugars, such as high fructose corn syrup.

Birdie: Tea or Coffee

Coffee

Green, white, black, Oolong tea and herbal tea are excellent sources of antioxidants, flavonoids, polyphenols and metabolism-boosting benefits. Also a healthy option, coffee can decrease the risk of heart problems, skin cancer, prostate cancer, type-2 diabetes and dementia.

To reduce pesticide exposure, select “organic” tea or coffee. Although it can be tempting to use caffeine as an energy crutch throughout the day, enjoy caffeine in moderation and don’t use it as a breakfast substitute or sleep replacement. If sweetness is needed, add Stevia, an all-natural herbal sweetener that comes plain or flavored in packets, powdered form or liquid drops. Lemon Stevia taste great with green tea, while English Toffee Stevia is delicious with coffee.

Bogey: Beverages with added sugars or artificial sweeteners. Also, eliminate energy drinks that provide a false sense of stamina. A new study shows Red Bull can increase blood viscosity contributing to an increased risk for stroke.

Par: Bubbly Beverages

Zevia Soda

Soft drinks, lemonade and sweetened teas are high in empty calories that come from shocking amounts of sugar that result in inconsistent energy, increased inflammation and weight gain. Unfortunately, the artificial sweeteners in diet drinks can be just as harmful as they stimulate appetite, increase cravings and promote fat storage.

The good news is you can spare your score by satisfying your sweet tooth with sparkling water and flavored Stevia, such as Root Beer or Grape. Another option is Zevia soda sweetened with Stevia and Erythritol. Both options have zero effect on blood glucose levels to ensure even energy throughout your round.

Bogey: Sugary soft drinks, lemonade or tea with refined sugars or artificial sweeteners.

Par: Booze

Vodka Spritzer

As appealing as it is to knock back a beer at the turn, it’s best for peak performance to save alcohol for after your round. Red wine, particularly Pinot Noir, is top shelf as it contains high amounts of antioxidant-rich resveratrol. Low-carb beers are also a healthier option. If available, gluten-free brews are especially beneficial for golfers suffering from inflammation, back pain and seasonal allergies. For a refreshing clubhouse concoction rich in vitamin C and antioxidants, try vodka with sparkling water, cranberry juice and lime wedges.

Bogey: Regular beer and sugary cocktails.

Cate Ritter’s road to nutrition was literally born on the links. A top ranked Northern California Junior and standout collegiate athlete, Cate speaks the player’s language, clearly understanding the unique demands of both competitive and recreational players. Her business, Cate’s Nutrition Kitchen, offers nutrition consulting for corporations and individuals looking to feel better and reach their potential through better health. In addition, Cate’s influence is an integral component to the nutrition-based strategies featured in the golf performance and lifestyle company, “Make The Turn.” For more information visit catesnutrition.com

11 Comments

11 Comments

  1. www.all-golfing-tips.com

    Aug 2, 2013 at 10:41 am

    I will right away clutch your rss feed as I can’t find your email subscription link or newsletter service. Do you have any? Please allow me understand in order that I may just subscribe. Thanks.

  2. TM

    May 21, 2013 at 9:14 pm

    The bogey beverages are listed at the end of each section. On the coffee and tea, it lists that contrary to popular belief, there are actually benefits of each and describes how to use them. They’re not listed as tops on the list, just simply as an option “better” than sodas and booze. Get past any semantics in title and read the content. It’s all actually very good, clinically accurate and helpful.

  3. TM

    May 20, 2013 at 2:55 pm

    You have to step back and wonder sometimes, are we really better off for ALL of this content?

  4. Larrybud

    May 20, 2013 at 7:12 am

    Why you would want to get all jacked up on caffeine when you play is beyond me. So where are the “bogey” beverages?

  5. John

    May 17, 2013 at 7:11 pm

    ^^ talking to “J”

    • J

      May 17, 2013 at 7:45 pm

      Clearly you should look up the definition of diuretic.

      Or did you not notice his response….

      ” Following proper water intake ”

      Thanks for the input though! I appreciate your pearls of wisdom and hope with all my heart you are doing your best to bestow your attitude and knowledge base to another generation of human beings. We could all be so lucky.

  6. J

    May 16, 2013 at 8:47 pm

    Just not sure two known diuretics should be labeled as a ” birdie ”

    It’s not a beverage, neither one, you should use to ” promote ” hydration.

  7. Pingback: Healthy Hydration: ‘Birdie’ and ‘Bogey’ Beverages :: Cate Ritter, Cate's Nutrition Kitchen, Scottsdale Phoenix Gilbert Tempe Nutritionist

  8. J

    May 15, 2013 at 11:55 pm

    Coffee and Tea are both diuretics. They rob your body of hydration.

    • CoryKorea

      May 16, 2013 at 12:06 am

      That’s a bit of an old wive’s tale. Recent research shows that a moderate amount of coffee or tea is still hydrating, with more than enough water to cover the diuretic factors of the caffeine. Plus if you’re following recommended water intake guidelines, there’s no problems at all.

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Opinion & Analysis

The 2 primary challenges golf equipment companies face

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As the editor-in-chief of this website and an observer of the GolfWRX forums and other online golf equipment discourse for over a decade, I’m pretty well attuned to the grunts and grumbles of a significant portion of the golf equipment purchasing spectrum. And before you accuse me of lording above all in some digital ivory tower, I’d like to offer that I worked at golf courses (public and private) for years prior to picking up my pen, so I’m well-versed in the non-degenerate golf equipment consumers out there. I touched (green)grass (retail)!

Complaints about the ills of and related to the OEMs usually follow some version of: Product cycles are too short for real innovation, tour equipment isn’t the same as retail (which is largely not true, by the way), too much is invested in marketing and not enough in R&D, top staffer X hasn’t even put the new driver in play, so it’s obviously not superior to the previous generation, prices are too high, and on and on.

Without digging into the merits of any of these claims, which I believe are mostly red herrings, I’d like to bring into view of our rangefinder what I believe to be the two primary difficulties golf equipment companies face.

One: As Terry Koehler, back when he was the CEO of Ben Hogan, told me at the time of the Ft Worth irons launch, if you can’t regularly hit the golf ball in a coin-sized area in the middle of the face, there’s not a ton that iron technology can do for you. Now, this is less true now with respect to irons than when he said it, and is less and less true by degrees as the clubs get larger (utilities, fairways, hybrids, drivers), but there remains a great deal of golf equipment truth in that statement. Think about it — which is to say, in TL;DR fashion, get lessons from a qualified instructor who will teach you about the fundamentals of repeatable impact and how the golf swing works, not just offer band-aid fixes. If you can’t repeatably deliver the golf club to the golf ball in something resembling the manner it was designed for, how can you expect to be getting the most out of the club — put another way, the maximum value from your investment?

Similarly, game improvement equipment can only improve your game if you game it. In other words, get fit for the clubs you ought to be playing rather than filling the bag with the ones you wish you could hit or used to be able to hit. Of course, don’t do this if you don’t care about performance and just want to hit a forged blade while playing off an 18 handicap. That’s absolutely fine. There were plenty of members in clubs back in the day playing Hogan Apex or Mizuno MP-32 irons who had no business doing so from a ballstriking standpoint, but they enjoyed their look, feel, and complementary qualities to their Gatsby hats and cashmere sweaters. Do what brings you a measure of joy in this maddening game.

Now, the second issue. This is not a plea for non-conforming equipment; rather, it is a statement of fact. USGA/R&A limits on every facet of golf equipment are detrimental to golf equipment manufacturers. Sure, you know this, but do you think about it as it applies to almost every element of equipment? A 500cc driver would be inherently more forgiving than a 460cc, as one with a COR measurement in excess of 0.83. 50-inch shafts. Box grooves. And on and on.

Would fewer regulations be objectively bad for the game? Would this erode its soul? Fortunately, that’s beside the point of this exercise, which is merely to point out the facts. The fact, in this case, is that equipment restrictions and regulations are the slaughterbench of an abundance of innovation in the golf equipment space. Is this for the best? Well, now I’ve asked the question twice and might as well give a partial response, I guess my answer to that would be, “It depends on what type of golf you’re playing and who you’re playing it with.”

For my part, I don’t mind embarrassing myself with vintage blades and persimmons chasing after the quasi-spiritual elevation of a well-struck shot, but that’s just me. Plenty of folks don’t give a damn if their grooves are conforming. Plenty of folks think the folks in Liberty Corner ought to add a prison to the museum for such offences. And those are just a few of the considerations for the amateur game — which doesn’t get inside the gallery ropes of the pro game…

Different strokes in the game of golf, in my humble opinion.

Anyway, I believe equipment company engineers are genuinely trying to build better equipment year over year. The marketing departments are trying to find ways to make this equipment appeal to the broadest segment of the golf market possible. All of this against (1) the backdrop of — at least for now — firm product cycles. And golfers who, with their ~15 average handicap (men), for the most part, are not striping the golf ball like Tiger in his prime and seem to have less and less time year over year to practice and improve. (2) Regulations that massively restrict what they’re able to do…

That’s the landscape as I see it and the real headwinds for golf equipment companies. No doubt, there’s more I haven’t considered, but I think the previous is a better — and better faith — point of departure when formulating any serious commentary on the golf equipment world than some of the more cynical and conspiratorial takes I hear.

Agree? Disagree? Think I’m worthy of an Adam Hadwin-esque security guard tackle? Let me know in the comments.

@golfoncbs The infamous Adam Hadwin tackle ? #golf #fyp #canada #pgatour #adamhadwin ? Ghibli-style nostalgic waltz – MaSssuguMusic

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Podcasts

Fore Love of Golf: Introducing a new club concept

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Episode #16 brings us Cliff McKinney. Cliff is the founder of Old Charlie Golf Club, a new club, and concept, to be built in the Florida panhandle. The model is quite interesting and aims to make great, private golf more affordable. We hope you enjoy the show!

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Opinion & Analysis

On Scottie Scheffler wondering ‘What’s the point of winning?’

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Last week, I came across a reel from BBC Sport on Instagram featuring Scottie Scheffler speaking to the media ahead of The Open at Royal Portrush. In it, he shared that he often wonders what the point is of wanting to win tournaments so badly — especially when he knows, deep down, that it doesn’t lead to a truly fulfilling life.

 

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“Is it great to be able to win tournaments and to accomplish the things I have in the game of golf? Yeah, it brings tears to my eyes just to think about it because I’ve literally worked my entire life to be good at this sport,” Scheffler said. “To have that kind of sense of accomplishment, I think, is a pretty cool feeling. To get to live out your dreams is very special, but at the end of the day, I’m not out here to inspire the next generation of golfers. I’m not out here to inspire someone to be the best player in the world, because what’s the point?”

Ironically — or perhaps perfectly — he went on to win the claret jug.

That question — what’s the point of winning? — cuts straight to the heart of the human journey.

As someone who’s spent over two decades in the trenches of professional golf, and in deep study of the mental, emotional, and spiritual dimensions of the game, I see Scottie’s inner conflict as a sign of soul evolution in motion.

I came to golf late. I wasn’t a junior standout or college All-American. At 27, I left a steady corporate job to see if I could be on the PGA Tour starting as a 14-handicap, average-length hitter. Over the years, my journey has been defined less by trophies and more by the relentless effort to navigate the deeply inequitable and gated system of professional golf — an effort that ultimately turned inward and helped me evolve as both a golfer and a person.

One perspective that helped me make sense of this inner dissonance around competition and our culture’s tendency to overvalue winning is the idea of soul evolution.

The University of Virginia’s Division of Perceptual Studies has done extensive research on reincarnation, and Netflix’s Surviving Death (Episode 6) explores the topic, too. Whether you take it literally or metaphorically, the idea that we’re on a long arc of growth — from beginner to sage elder — offers a profound perspective.

If you accept the premise literally, then terms like “young soul” and “old soul” start to hold meaning. However, even if we set the word “soul” aside, it’s easy to see that different levels of life experience produce different worldviews.

Newer souls — or people in earlier stages of their development — may be curious and kind but still lack discernment or depth. There is a naivety, and they don’t yet question as deeply, tending to see things in black and white, partly because certainty feels safer than confronting the unknown.

As we gain more experience, we begin to experiment. We test limits. We chase extreme external goals — sometimes at the expense of health, relationships, or inner peace — still operating from hunger, ambition, and the fragility of the ego.

It’s a necessary stage, but often a turbulent and unfulfilling one.

David Duval fell off the map after reaching World No. 1. Bubba Watson had his own “Is this it?” moment with his caddie, Ted Scott, after winning the Masters.

In Aaron Rodgers: Enigma, reflecting on his 2011 Super Bowl win, Rodgers said:

“Now I’ve accomplished the only thing that I really, really wanted to do in my life. Now what? I was like, ‘Did I aim at the wrong thing? Did I spend too much time thinking about stuff that ultimately doesn’t give you true happiness?’”

Jim Carrey once said, “I think everybody should get rich and famous and do everything they ever dreamed of so they can see that it’s not the answer.”

Eventually, though, something shifts.

We begin to see in shades of gray. Winning, dominating, accumulating—these pursuits lose their shine. The rewards feel more fleeting. Living in a constant state of fight-or-flight makes us feel alive, yes, but not happy and joyful.

Compassion begins to replace ambition. Love, presence, and gratitude become more fulfilling than status, profits, or trophies. We crave balance over burnout. Collaboration over competition. Meaning over metrics.

Interestingly, if we zoom out, we can apply this same model to nations and cultures. Countries, like people, have a collective “soul stage” made up of the individuals within them.

Take the United States, for example. I’d place it as a mid-level soul: highly competitive and deeply driven, but still learning emotional maturity. Still uncomfortable with nuance. Still believing that more is always better. Despite its global wins, the U.S. currently ranks just 23rd in happiness (as of 2025). You might liken it to a gifted teenager—bold, eager, and ambitious, but angsty and still figuring out how to live well and in balance. As much as a parent wants to protect their child, sometimes the child has to make their own mistakes to truly grow.

So when Scottie Scheffler wonders what the point of winning is, I don’t see someone losing strength.

I see someone evolving.

He’s beginning to look beyond the leaderboard. Beyond metrics of success that carry a lower vibration. And yet, in a poetic twist, Scheffler did go on to win The Open. But that only reinforces the point: even at the pinnacle, the question remains. And if more of us in the golf and sports world — and in U.S. culture at large — started asking similar questions, we might discover that the more meaningful trophy isn’t about accumulating or beating others at all costs.

It’s about awakening and evolving to something more than winning could ever promise.

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