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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.

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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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19th Hole

Vincenzi’s LIV Golf Singapore betting preview: Course specialist ready to thrive once again

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After another strong showing in Australia, LIV Golf will head to Sentosa Golf Club in Singapore looking to build off of what was undoubtedly their best event to date.

Sentosa Golf Club sits on the southern tip of Singapore and is one of the most beautiful courses in the world. The course is more than just incredible scenically; it was also rated 55th in Golf Digest’s top-100 courses in 2022-2023 and has been consistently regarded as one of the best courses in Asia. Prior to being part of the LIV rotation, the course hosted the Singapore Open every year since 2005.

Sentosa Golf Club is a par 71 measuring 7,406 yards. The course will require precise ball striking and some length off the tee. It’s possible to go low due to the pristine conditions, but there are also plenty of hazards and difficult spots on the course that can bring double bogey into play in a hurry. The Bermudagrass greens are perfectly manicured, and the course has spent millions on the sub-air system to keep the greens rolling fast. I spoke to Asian Tour player, Travis Smyth, who described the greens as “the best [he’s] ever played.”

Davis Love III, who competed in a Singapore Open in 2019, also gushed over the condition of the golf course.

“I love the greens. They are fabulous,” the 21-time PGA Tour winner said.

Love III also spoke about other aspects of the golf course.

“The greens are great; the fairways are perfect. It is a wonderful course, and it’s tricky off the tee.”

“It’s a long golf course, and you get some long iron shots. It takes somebody hitting it great to hit every green even though they are big.”

As Love III said, the course can be difficult off the tee due to the length of the course and the trouble looming around every corner. It will take a terrific ball striking week to win at Sentosa Golf Club.

In his pre-tournament press conference last season, Phil Mickelson echoed many of the same sentiments.

“To play Sentosa effectively, you’re going to have a lot of shots from 160 to 210, a lot of full 6-, 7-, 8-iron shots, and you need to hit those really well and you need to drive the ball well.”

Golfers who excel from tee to green and can dial in their longer irons will have a massive advantage this week.

Stat Leaders at LIV Golf Adelaide:

Fairways Hit

1.) Louis Oosthuizen

2.) Anirban Lahiri

3.) Jon Rahm

4.) Brendan Steele

5.) Cameron Tringale

Greens in Regulation

1.) Brooks Koepka

2.) Brendan Steele

3.) Dean Burmester

4.) Cameron Tringale

5.) Anirban Lahiri

Birdies Made

1.) Brendan Steele

2.) Dean Burmester

3.) Thomas Pieters

4.) Patrick Reed

5.) Carlos Ortiz

LIV Golf Individual Standings:

1.) Joaquin Niemann

2.) Jon Rahm

3.) Dean Burmester

4.) Louis Oosthuizen

5.) Abraham Ancer

LIV Golf Team Standings:

1.) Crushers

2.) Legion XIII

3.) Torque

4.) Stinger GC

5.) Ripper GC

LIV Golf Singapore Picks

Sergio Garcia +3000 (DraftKings)

Sergio Garcia is no stranger to Sentosa Golf Club. The Spaniard won the Singapore Open in 2018 by five strokes and lost in a playoff at LIV Singapore last year to scorching hot Talor Gooch. Looking at the course setup, it’s no surprise that a player like Sergio has played incredible golf here. He’s long off the tee and is one of the better long iron players in the world when he’s in form. Garcia is also statistically a much better putter on Bermudagrass than he is on other putting surfaces. He’s putt extremely well on Sentosa’s incredibly pure green complexes.

This season, Garcia has two runner-up finishes, both of them being playoff losses. Both El Camaleon and Doral are courses he’s had success at in his career. The Spaniard is a player who plays well at his tracks, and Sentosa is one of them. I believe Sergio will get himself in the mix this week. Hopefully the third time is a charm in Singapore.

Paul Casey +3300 (FanDuel)

Paul Casey is in the midst of one of his best seasons in the five years or so. The results recently have been up and down, but he’s shown that when he’s on a golf course that suits his game, he’s amongst the contenders.

This season, Casey has finishes of T5 (LIV Las Vegas), T2 (LIV Hong Kong), and a 6th at the Singapore Classic on the DP World Tour. At his best, the Englishman is one of the best long iron players in the world, which makes him a strong fit for Sentosa. Despite being in poor form last season, he was able to fire a Sunday 63, which shows he can low here at the course.

It’s been three years since Casey has won a tournament (Omega Dubai Desert Classic in 2021), but he’s been one of the top players on LIV this season and I think he can get it done at some point this season.

Mito Pereira +5000 (Bet365)

Since Mito Pereira’s unfortunate demise at the 2022 PGA Championship, he’s been extremely inconsistent. However, over the past few months, the Chilean has played well on the International Series as well as his most recent LIV start. Mito finished 8th at LIV Adelaide, which was his best LIV finish this season.

Last year, Pereira finished 5th at LIV Singapore, shooting fantastic rounds of 67-66-66. It makes sense why Mito would like Sentosa, as preeminent ball strikers tend to rise to the challenge of the golf course. He’s a great long iron player who is long and straight off the tee.

Mito has some experience playing in Asia and is one of the most talented players on LIV who’s yet to get in the winner’s circle. I have questions about whether or not he can come through once in contention, but if he gets there, I’m happy to roll the dice.

Andy Ogletree +15000 (DraftKings)

Andy Ogletree is a player I expected to have a strong 2024 but struggled early in his first full season on LIV. After failing to crack the top-25 in any LIV event this year, the former U.S. Amateur champion finally figured things out, finished in a tie for 3rd at LIV Adelaide.

Ogletree should be incredible comfortable playing in Singapore. He won the International Series Qatar last year and finished T3 at the International Series Singapore. The 26-year-old was arguably the best player on the Asian Tour in 2023 and has been fantastic in the continent over the past 18 months.

If Ogletree has indeed found form, he looks to be an amazing value at triple-digit odds.

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Opinion & Analysis

Ryan: Lessons from the worst golf instructor in America

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In Tampa, there is a golf course that boasts carts that do not work, a water range, and a group of players none of which have any chance to break 80. The course is overseen by a staff of crusty men who have succeeded at nothing in life but ending up at the worst-run course in America. However, this place is no failure. With several other local courses going out of business — and boasting outstanding greens — the place is booked full.

While I came for the great greens, I stayed to watch our resident instructor; a poor-tempered, method teacher who caters to the hopeless. At first, it was simply hilarious. However, after months of listening and watching, something clicked. I realized I had a front-row seat to the worst golf instructor in America.

Here are some of my key takeaways.

Method Teacher

It is widely accepted that there are three types of golf instructors: system teachers, non-system teachers, and method teachers. Method teachers prescribe the same antidote for each student based on a preamble which teachers can learn in a couple day certification.

Method teaching allows anyone to be certified. This process caters to the lowest caliber instructor, creating the illusion of competency. This empowers these underqualified instructors with the moniker of “certified” to prey on the innocent and uninformed.

The Cult of Stack and Jilt

The Stack and Tilt website proudly boasts, “A golfer swings his hands inward in the backswing as opposed to straight back to 1) create power, similar to a field goal kicker moving his leg in an arc and 2) to promote a swing that is in-to-out, which produces a draw (and eliminates a slice).”

Now, let me tell you something, there is this law of the universe which says “energy can either be created or destroyed,” so either these guys are defying physics or they have no idea what they are taking about. Further, the idea that the first move of the backswing determines impact is conjecture with a splash of utter fantasy.

These are the pontifications of a method — a set of prescriptions applied to everyone with the hope of some success through the placebo effect. It is one thing for a naive student to believe, for a golf instructor to drink and then dispel this Kool-Aid is malpractice.

Fooled by Randomness

In flipping a coin, or even a March Madness bet, there is a 50-50 chance of success. In golf, especially for new players, results are asymmetric. Simply put: Anything can happen. The problem is that when bad instructors work with high handicappers, each and every shot gets its own diagnosis and prescription. Soon the student is overwhelmed.

Now here’s the sinister thing: The overwhelming information is by design. In this case, the coach is not trying to make you better, they are trying to make you reliant on them for information. A quasi Stockholm syndrome of codependency.

Practice

One of the most important scientists of the 20th century was Ivan Pavlov. As you might recall, he found that animals, including humans, could be conditioned into biological responses. In golf, the idea of practice has made millions of hackers salivate that they are one lesson or practice session from “the secret.”

Sunk Cost

The idea for the worst golf instructor is to create control and dependency so that clients ignore the sunk cost of not getting better. Instead, they are held hostage by the idea that they are one lesson or tip away from unlocking their potential.

Cliches

Cliches have the effect of terminating thoughts. However, they are the weapon of choice for this instructor. Add some hyperbole and students actually get no information. As a result, these players couldn’t play golf. When they did, they had no real scheme. With no idea what they are doing, they would descend into a spiral of no idea what to do, bad results, lower confidence, and running back to the lesson tee from more cliches.

The fact is that poor instruction is about conditioning players to become reliant members of your cult. To take away autonomy. To use practice as a form of control. To sell more golf lessons not by making people better but through the guise that without the teacher, the student can never reach their full potential. All under the umbrella of being “certified” (in a 2-day course!) and a melee of cliches.

This of course is not just happening at my muni but is a systemic problem around the country and around the world, the consequences of which are giving people a great reason to stop playing golf. But hey, at least it’s selling a lot of golf balls…

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19th Hole

Vincenzi’s 2024 Zurich Classic of New Orleans betting preview

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The PGA TOUR heads to New Orleans to play the 2023 Zurich Classic of New Orleans. In a welcome change from the usual stroke play, the Zurich Classic is a team event. On Thursday and Saturday, the teams play best ball, and on Friday and Sunday the teams play alternate shot.

TPC Louisiana is a par 72 that measures 7,425 yards. The course features some short par 4s and plenty of water and bunkers, which makes for a lot of exciting risk/reward scenarios for competitors. Pete Dye designed the course in 2004 specifically for the Zurich Classic, although the event didn’t make its debut until 2007 because of Hurricane Katrina.

Coming off of the Masters and a signature event in consecutive weeks, the field this week is a step down, and understandably so. Many of the world’s top players will be using this time to rest after a busy stretch.

However, there are some interesting teams this season with some stars making surprise appearances in the team event. Some notable teams include Patrick Cantlay and Xander Schauffele, Rory McIlroy and Shane Lowry, Collin Morikawa and Kurt Kitayama, Will Zalatoris and Sahith Theegala as well as a few Canadian teams, Nick Taylor and Adam Hadwin and Taylor Pendrith and Corey Conners.

Past Winners at TPC Louisiana

  • 2023: Riley/Hardy (-30)
  • 2022: Cantlay/Schauffele (-29)
  • 2021: Leishman/Smith (-20)
  • 2019: Palmer/Rahm (-26)
  • 2018: Horschel/Piercy (-22)
  • 2017: Blixt/Smith (-27)

2024 Zurich Classic of New Orleans Picks

Tom Hoge/Maverick McNealy +2500 (DraftKings)

Tom Hoge is coming off of a solid T18 finish at the RBC Heritage and finished T13 at last year’s Zurich Classic alongside Harris English.

This season, Hoge is having one of his best years on Tour in terms of Strokes Gained: Approach. In his last 24 rounds, the only player to top him on the category is Scottie Scheffler. Hoge has been solid on Pete Dye designs, ranking 28th in the field over his past 36 rounds.

McNealy is also having a solid season. He’s finished T6 at the Waste Management Phoenix Open and T9 at the PLAYERS Championship. He recently started working with world renowned swing coach, Butch Harmon, and its seemingly paid dividends in 2024.

Keith Mitchell/Joel Dahmen +4000 (DraftKings)

Keith Mitchell is having a fantastic season, finishing in the top-20 of five of his past seven starts on Tour. Most recently, Mitchell finished T14 at the Valero Texas Open and gained a whopping 6.0 strokes off the tee. He finished 6th at last year’s Zurich Classic.

Joel Dahmen is having a resurgent year and has been dialed in with his irons. He also has a T11 finish at the PLAYERS Championship at TPC Sawgrass which is another Pete Dye track. With Mitchell’s length and Dahmen’s ability to put it close with his short irons, the Mitchell/Dahmen combination will be dangerous this week.

Taylor Moore/Matt NeSmith +6500 (DraftKings)

Taylor Moore has quickly developed into one of the more consistent players on Tour. He’s finished in the top-20 in three of his past four starts, including a very impressive showing at The Masters, finishing T20. He’s also finished T4 at this event in consecutive seasons alongside Matt NeSmith.

NeSmith isn’t having a great 2024, but has seemed to elevate his game in this format. He finished T26 at Pete Dye’s TPC Sawgrass, which gives the 30-year-old something to build off of. NeSmith is also a great putter on Bermudagrass, which could help elevate Moore’s ball striking prowess.

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