Do Marathon Runners Drink Energy Drinks? The Strategic Truth

November 20, 2025 •

4 min read

While many associate high-caffeine beverages with a quick rush, research confirms that endurance athletes use a specific category of energy drinks strategically to sustain performance. The truth is more nuanced than a simple yes or no when you ask, 'Do marathon runners drink energy drinks?'

Quick Summary

Many marathoners use specifically formulated sports energy drinks for fuel during long runs, focusing on carbohydrates and electrolytes. General high-caffeine energy drinks are typically avoided due to adverse side effects like GI distress.

Key Points

Strategic Fueling: Marathon runners use specialized sports energy drinks, not general high-caffeine beverages.
Carbohydrates and Electrolytes: Athlete-specific drinks provide crucial carbohydrates for fuel and electrolytes for hydration and muscle function.
Caffeine for Performance: Moderate caffeine can reduce the perception of effort and improve focus for some athletes, but should be used with caution.
Test During Training: A runner's fueling strategy, including drinks, must be tested extensively during training runs to avoid race-day issues.
Avoid Standard Energy Drinks: High sugar and carbonation in standard energy drinks can cause significant gastrointestinal distress and ruin a race.
Personalization is Key: The ideal fueling plan varies greatly among individuals, depending on body size, sweat rate, and caffeine tolerance.

The question, "do marathon runners drink energy drinks?" brings to light a critical distinction between everyday stimulant-packed beverages and purpose-built sports fuels. The answer is complex because it depends on the drink's composition and the runner's strategy. While the fluorescent cans sold at convenience stores are generally avoided, specialized sports energy drinks designed for endurance are a core component of many athletes' fueling plans.

Understanding the Difference: Sports vs. Standard Energy Drinks

Not all beverages promising an "energy boost" are created equal, especially for endurance athletes. A standard energy drink is very different from a sports drink optimized for a marathoner.

The Athlete's Fuel: Carbohydrates and Electrolytes

Purpose-built sports energy drinks primarily offer two things: carbohydrates and electrolytes. During a marathon, a runner's body relies on glycogen (stored carbohydrates) for fuel. As these stores deplete, performance declines, a phenomenon known as "hitting the wall". A marathoner will typically aim to consume 30-90 grams of carbohydrates per hour of running to replenish this energy.

Carbohydrates: Sports energy drinks provide easily digestible carbs, often from multiple sources like maltodextrin and fructose, to speed up absorption.
Electrolytes: As runners sweat, they lose vital electrolytes such as sodium, potassium, and magnesium. These minerals are crucial for nerve function, muscle contraction, and maintaining proper fluid balance. Electrolyte-rich sports drinks help prevent cramping and hyponatremia.

The Stimulant Effect: Caffeine for Performance

Many sports energy drinks also contain caffeine, a powerful stimulant. The effects of caffeine can be particularly beneficial for endurance athletes by:

Lowering Perceived Exertion: Caffeine blocks adenosine receptors, reducing the perception of fatigue and pain, which can help a runner push harder for longer.
Improving Focus: Increased alertness and focus can be a significant mental edge, especially during the later stages of a long race.
Enhancing Carbohydrate Oxidation: Some studies suggest caffeine can increase the body's rate of using ingested carbohydrates, providing energy more quickly.

Strategic Use of Energy Drinks for Marathon Runners

Fueling for a marathon is a highly individualized and strategic process. It requires careful planning and testing during training, not just on race day.

Timing is Everything

Marathoners don't just chug a drink when they feel tired. They time their intake precisely to maintain consistent energy levels. Many will "pre-load" by taking a drink an hour before the race to hydrate and top off glycogen stores. During the race, they will sip regularly to ensure a steady supply of fuel, preventing spikes and crashes.

Practice Makes Perfect: Testing Your Fueling Plan

Race day is not the time to try a new drink. Marathoners experiment with different products, dosages, and timing during their long training runs. This allows them to:

Assess how their stomach tolerates a specific drink.
Determine the optimal hourly carbohydrate intake for their body.
Evaluate the effects of caffeine on their performance and potential side effects.

Risks of Standard Energy Drinks

Standard energy drinks are a bad idea for marathon runners due to their high sugar content and aggressive carbonation. This can lead to gastrointestinal distress, bloating, and other digestive issues that can ruin a race. The extremely high stimulant doses found in some products can also cause jitters and anxiety, which are counterproductive on race day.

Comparison: Sports vs. Standard Energy Drinks


Feature	Sports Energy Drink (e.g., Tailwind, Skratch Labs)	Standard Energy Drink (e.g., Red Bull, Monster)
Primary Purpose	Sustained endurance, carbohydrate replenishment, hydration, electrolyte balance.	Quick, short-term mental and physical stimulation.
Key Ingredients	Specific blend of carbs (maltodextrin, fructose), electrolytes (sodium, potassium), and often a controlled amount of caffeine.	High caffeine (sometimes very high), large amounts of sugar (often high-fructose corn syrup), various supplements and amino acids.
Carb Source	Formulated for rapid and efficient absorption during exercise.	Sugars often contribute to energy crash and GI issues during exercise.
Electrolytes	Typically include electrolytes to replace those lost via sweat.	Often lacking or insufficient for electrolyte replacement during endurance exercise.
Caffeine Dose	Measured, moderate dose targeted for performance enhancement.	High doses that can cause jitters, anxiety, and stomach upset.
Carbonation	Non-carbonated to avoid bloating and stomach discomfort.	Highly carbonated, which can lead to bloating and gas.

5 Key Considerations for Your Marathon Fueling Plan

Test during Training: Never introduce a new drink on race day. Use your long training runs to test what works for your body.
Match to Duration: For runs over 60 minutes, a carbohydrate and electrolyte drink is generally recommended. For shorter runs, water and potentially electrolyte tabs are sufficient.
Consider Caffeine: Assess your personal tolerance for caffeine. It offers benefits but can cause side effects. Experiment with timing and dosage.
Listen to Your Body: Pay attention to your stomach and energy levels. Everyone's needs are different, especially concerning how much carbohydrate they can process per hour.
Prioritize Hydration: Especially in hot or humid conditions, ensure your drink adequately replaces fluids and electrolytes lost through sweat. A carb-only drink requires separate electrolyte intake.

The Final Word

While the answer to "do marathon runners drink energy drinks?" isn't a simple yes, it is clear that strategic fueling with specialized sports energy drinks is a common and effective practice. The key lies in understanding the science behind endurance nutrition—relying on carbohydrates for sustained energy and electrolytes for hydration. General-purpose, high-stimulant energy drinks are not suitable and can be detrimental to performance. By testing and refining a personalized fueling strategy in training, runners can leverage these performance drinks safely and effectively to achieve their marathon goals. To learn more about the role of caffeine in sports performance, you can review the position stand of the International Society of Sports Nutrition.

Frequently Asked Questions

A sports drink is formulated with an ideal balance of carbohydrates and electrolytes for endurance and rehydration. A standard energy drink is typically high in sugar and excessive caffeine, designed for a quick, non-athletic stimulant boost, and can cause stomach upset and dehydration during a run.

While many endurance athletes use caffeine, it's best to test its effects during training. A regular coffee might be part of your routine, but its caffeine content can vary widely, and it may not contain the necessary carbs or electrolytes for optimal performance. Excessive coffee can also cause GI issues.

Neither is inherently better; they serve different purposes within a fueling strategy. Gels offer a concentrated dose of carbohydrates, while drinks provide both fuel and hydration. Many runners use a combination of both to meet their hourly intake goals and prevent flavor fatigue.

Individual needs vary, but a general guideline for runs over an hour is 6 to 8 ounces of fluid every 20 minutes. This should include a balance of water and electrolytes, with carbohydrate intake aligned with duration and intensity.

High-sugar, non-athletic energy drinks can contribute to dehydration by increasing urine output and causing GI distress. However, studies show that specialized caffeinated sports drinks, when used correctly, do not cause dehydration in trained athletes because exercise counteracts the diuretic effect of caffeine.

"Hitting the wall" refers to severe fatigue caused by the depletion of stored glycogen. It can be prevented by consuming easily digestible carbohydrates regularly throughout the race, often through sports energy drinks, gels, or chews.

Electrolytes are minerals like sodium and potassium that are essential for muscle function, nerve signaling, and hydration. Runners lose electrolytes through sweat and must replenish them, especially during long efforts, to prevent cramping and maintain fluid balance.