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

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

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

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

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

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.