Is Coke Better Than Your Sports Drink? Here’s What Experts Say

You know that mythical potion Asterix and his Gaulish pals used to down before charging into battle?

Some runners think Coca-Cola might be the modern-day equivalent.

Despite the shelves being packed with cutting-edge sports drinks, a surprising number of endurance athletes still reach for a good old-fashioned Coke.

Let’s unpack whether Coca-Cola is actually a smart choice for runners or just a nostalgic sugar rush with a marketing halo.

Plus, we’ll look at when to drink it, the science behind it, and safer alternatives.

What’s in Coke, Really?

Although “Coke” now refers to a whole family of fizzy drinks, the original Coca-Cola came from a 19th-century pharmacist seeking a cure for his morphine addiction.

It once contained coca leaves and kola nuts hence the name but modern Coke has a much tamer formula:

• Carbonated water
• Sugar
• Coloring
• Phosphoric acid
• Flavorings
• Caffeine

Despite the simple label, the exact recipe remains a closely guarded secret, reportedly locked in a vault at the Coca-Cola Museum in Atlanta.

How Coke Became a Runner’s Go-To Drink

Coca-Cola’s link with sport runs deep. The brand has been an official partner of the Olympic Games since 1928, and over time, its presence spilled into running events too.

By the 1970s, marathoners were getting wise to the performance perks of sugary drinks.

Running legend Hal Higdon recalled how he and others would stash Coke along the course with help from friends well away from official aid stations to avoid disqualification.

Why Coke and not another drink? Familiarity and consistency. No matter the country or city, the taste of Coke didn’t change, making it a comforting and predictable choice.

Even Olympic champion Frank Shorter swore by it drinking flat Coke during the 1972 Olympic marathon, which he won.

Coke vs. Isotonic Sports Drinks

Coke might be a quick pick-me-up, but it wasn’t made with athletes in mind.

Isotonic drinks like Gatorade were born out of necessity developed to rehydrate football players who ended up in hospitals from heat exhaustion.

These drinks combine water, glucose, and electrolytes to replace what athletes lose in sweat.

Coke, on the other hand, has about 10% sugar double the recommended concentration for hydration.

That high sugar content can actually slow down water absorption.

Plus, Coke contains no electrolytes, and some experts argue that its caffeine content may further deplete vital minerals.

Still, it’s the caffeine and sugar combo that makes Coke appealing to ultrarunners and cyclists, especially when the going gets tough.

When Should Runners Drink Coke?

The nervous system tends to fatigue before the muscles do during long efforts. That’s why some runners turn to caffeine late in a race for a quick energy and mental boost.

Ted King, a pro cyclist, said nearly 90% of Tour de France riders use Coke.

The cold sugar-caffeine hit gives them the jolt they need in the final stretch.

Just don’t down it right before the race starts. The phosphoric acid in Coke might upset a stomach already loaded with your pre-race meal.

Still, some, like Hal Higdon, admitted to sipping flat Coke at the start line. The key, he stressed, is testing what works for you in training not on race day.

Bubbly or Flat: Which Coke Is Better?

Flat Coke is often recommended to avoid burping and bloating. But some athletes, like three-time 100K world champ Konstantin Santalov, prefer it ice-cold and fizzy—even during races in sweltering heat.

Santalov once consumed 40 liters of Coke during a 100K race in Brazil. He claims the only side effect was sore teeth. He never used it during training, only during competitions after extensive trial and error.

The lesson? If Coke is going to be part of your race strategy, experiment with it early and often during training.

Do Elite Runners Really Drink Coke?

Absolutely. Coca-Cola is a staple in many endurance events, including Ironman triathlons and ultramarathons.

Trail legends like Kilian Jornet and Camille Herron have both relied on it mid-race.

Chris McCormack, a two-time Ironman World Champ, once called it “the best sports drink in the world” after it helped him bounce back during a brutal race in Hawaii.

Is Coke Bad for You?

There’s no denying Coke’s ability to clean jewelry or strip rust. It’s equally true that excessive consumption can harm your health think ulcers, obesity, and even heart complications.

But moderation is key. The extreme cases (like drinking 8 liters a day) aren’t representative of occasional use during races.

Coke is high in calories and sugar far more than you’d get from eating a few apples.

So while it’s convenient and tasty, it's not exactly a health food.

For those with diabetes or hypertension, it's best to steer clear or consult with a healthcare professional first.

What Can You Use Instead?

For endurance events, your body needs:

• Water to stay hydrated
• Carbohydrates for fuel
• Electrolytes (especially sodium and potassium)
• Caffeine in moderate doses for a mental and physical boost

Coke checks off the water, sugar, and caffeine boxes but not electrolytes.

For that, you’ll need an isotonic drink, salt tablets (not with Coke), or mineral water.

Prefer a natural option? Sweet tea offers a little caffeine and a lower sugar load. Homemade fruit drinks or even traditional “runner’s jellies” can also work.

Final Thoughts

Coca-Cola wasn’t made for athletes, but history shows it’s helped many cross finish lines. Is it a magic bullet? Probably not.

But if used wisely and tested during training, it can be a tool in your racing kit.

Just remember: nothing new on race day. Whether it’s Coke or anything else, test it in training, see how your body responds, and make your race-day nutrition plan accordingly.