Why do ultra runners drink coke

Overview

Ultra runners drinking Coca-Cola during endurance events represents a practical nutrition strategy that emerged organically from the ultrarunning community. The practice gained prominence in the 1990s as ultramarathons (races longer than marathon distance, typically 50K to 100+ miles) became more organized. Early documentation comes from race reports and community forums where runners shared experiences with aid station nutrition. Unlike traditional sports drinks specifically formulated for endurance athletes, Coca-Cola offered readily available, inexpensive carbohydrates that could be found at nearly any convenience store or gas station along race routes. The Western States 100, established in 1974 and considered one of the oldest 100-mile trail races, began featuring Coca-Cola at aid stations by the late 1980s as volunteers noticed runners requesting it. By 2000, Coca-Cola had become a staple at major ultramarathons worldwide, with race directors reporting that approximately 70-80% of aid stations include it as an option alongside water and electrolyte drinks.

How It Works

Coca-Cola provides three primary benefits to ultra runners through distinct physiological mechanisms. First, the simple sugars (primarily high-fructose corn syrup or sucrose depending on region) deliver approximately 140 calories and 39 grams of carbohydrates per 12-ounce serving, which the body can convert to glucose within 15-30 minutes for immediate energy without requiring digestion of complex carbohydrates. Second, the moderate caffeine content (34 mg per 12 oz) acts as a central nervous system stimulant that reduces perceived exertion and improves mental focus during the later stages of races when runners experience extreme fatigue. Third, the carbonation and acidity can help settle gastrointestinal distress that affects 30-50% of ultra runners during events, as the bubbles may promote belching that relieves stomach pressure while the phosphoric acid can help neutralize excess stomach acid. Many runners prefer flat Coca-Cola, allowing the carbonation to dissipate to minimize bloating while retaining the sugar and caffeine benefits.

Why It Matters

The Coca-Cola strategy matters because it represents an accessible, cost-effective nutrition solution that has helped democratize ultrarunning participation. Unlike specialized sports nutrition products that can cost $3-5 per serving, Coca-Cola typically costs less than $1 per can and is available worldwide, making it practical for runners in developing regions or those on limited budgets. This practice has influenced race organization, with major events like the Ultra-Trail du Mont-Blanc (established 2003) and Hardrock 100 (established 1992) systematically including Coca-Cola at aid stations based on runner demand. The approach demonstrates how endurance athletes can utilize everyday products effectively, with some studies suggesting that ultra runners consuming simple carbohydrates like those in Coca-Cola maintain 10-15% higher calorie intake during events compared to those relying solely on complex carbohydrates, potentially improving finish rates in races exceeding 12 hours duration.