Do Professional Athletes Drink Soda? The Nuanced Reality Behind Performance and Health

October 21, 2025 •

4 min read

While the average person might assume a strict 'no,' some anecdotal evidence shows endurance athletes, particularly in ultramarathons, have historically consumed degassed soda for a late-race boost. This raises the question: do professional athletes drink soda regularly, or is its use highly strategic and situational? The answer is not simple and depends on the sport, timing, and individual tolerance.

Quick Summary

Professional athletes generally avoid soda for regular hydration due to health drawbacks. However, some endurance competitors use flat cola strategically for a rapid sugar and caffeine lift during prolonged events.

Key Points

Strategic Use: Some ultra-endurance athletes use degassed cola for a rapid energy and caffeine boost late in a race, but this is a rare, calculated practice.
Health Risks: Regular soda consumption is associated with dental erosion, sugar crashes, weight gain, and increased risk of chronic diseases, even for active individuals.
Performance Impact: While a temporary boost is possible, a sugar crash can severely hinder athletic performance. Excessive intake can also lead to bloating and discomfort.
Superior Alternatives: Specialized sports drinks are specifically formulated to replace lost electrolytes and provide balanced carbohydrates, making them a more effective choice for fueling intense activity.
Everyday Hydration: For daily needs and shorter workouts, water is the best and simplest hydration method. Post-workout recovery can be aided by alternatives like chocolate milk.
Context is Key: The appropriateness of consuming soda is entirely dependent on the specific context of athletic activity; it is not a recommended daily beverage for high-performance athletes.

Understanding the Strategic Use of Soda in Athletics

The image of a top athlete drinking a sugary soda seems contradictory to peak physical condition. Yet, the use of cola in some specific athletic contexts is a documented practice. The logic behind this isn't about daily consumption but rather about exploiting the immediate, short-term effects of sugar and caffeine during extreme endurance events.

The Role of Sugar and Caffeine in Endurance

For an ultramarathon runner or Ironman competitor nearing the end of an hours-long race, the body's primary energy stores (glycogen) are severely depleted. At this point, simple sugars can be a powerful, rapidly absorbed fuel source. The caffeine in cola provides a mental and physical boost, reducing the perception of effort and enhancing alertness when fatigue is high. A key factor is also palatability; during extreme exertion, many athletes find the taste of traditional sports drinks repulsive, making a familiar-tasting cola a more appealing option that encourages fluid and energy intake. Many athletes also prefer to degas the soda, which helps prevent bloating and gastrointestinal upset from the carbonation during intense exercise.

The Major Health and Performance Drawbacks of Regular Soda Consumption

Outside of a highly specific, late-stage endurance scenario, regular soda consumption is a significant detriment to an athlete's health and performance. The reasons for avoiding it daily are numerous and well-documented by sports dietitians and medical professionals.

Sugar Crash: The high sugar content in soda leads to a rapid spike in blood glucose, followed by a sharp crash that causes fatigue and decreased performance, a scenario an athlete must avoid.
Dental Erosion: The combination of high sugar and phosphoric acid in cola actively erodes tooth enamel, increasing the risk of cavities and long-term dental problems.
Cardiovascular Risks: Chronic consumption of sugary beverages, even in physically active individuals, is linked to increased risk of cardiovascular disease, weight gain, and type 2 diabetes.
Nutrient Displacement: The empty calories in soda can displace more nutrient-dense beverages like milk, which provides essential protein and minerals for recovery and bone health.
Artificial Sweetener Concerns: For diet soda alternatives, artificial sweeteners have been linked to potential negative impacts on gut health and even cognitive function, raising different but equally concerning health flags for athletes.

Comparison: Soda vs. Sports Drink vs. Water


Feature	Regular Soda (e.g., Cola)	Formulated Sports Drink	Plain Water
Primary Goal	Refreshment, taste, quick sugar/caffeine boost	Fuel, hydration, electrolyte replenishment	Hydration
Carbohydrate Source	High-fructose corn syrup, sucrose	Glucose, sucrose, maltodextrin (6-8% concentration)	None
Electrolyte Content	Low sodium (and generally low overall)	Significant sodium and potassium	None
Absorption Rate	Can be slowed by high sugar concentration and carbonation	Optimized for rapid absorption, especially isotonic options	Rapidly absorbed
Best for Athletes	Occasional, specific use in ultra-endurance	During or after high-intensity/long-duration exercise (>60-90 min)	Everyday hydration, shorter workouts (<60 min)
Performance Impact	Short-term boost with risk of crashes; long-term negative effects	Enhanced performance and recovery during intense activity	Essential for health, but insufficient for energy/electrolyte replacement in long events

Healthier Hydration Alternatives for Athletes

For the majority of an athlete's hydration needs, healthier and more effective options exist. Water is the foundation for daily fluid intake, while other choices cater to specific recovery or energy needs.

Chocolate Milk: A proven post-workout recovery drink, chocolate milk provides an ideal carbohydrate-to-protein ratio to replenish muscle glycogen and aid in repair.
Coconut Water: Rich in natural electrolytes like potassium, it's a good choice for lighter workouts. However, it's lower in sodium than a dedicated sports drink, which is crucial for heavy sweaters.
Natural Juices: Fruit and vegetable juices, such as tart cherry or beetroot juice, offer natural sugars, antioxidants, and anti-inflammatory properties that can aid recovery and boost performance.
Electrolyte-Enhanced Water: For those needing electrolytes without the extra sugar and calories, enhanced water can offer a good middle ground.
Homemade Sports Drinks: Athletes can create their own mixes with precise ratios of sugar, electrolytes, and water for optimal absorption, avoiding artificial additives.

The Verdict on Soda: Context is Everything

So, to circle back to the initial question: do professional athletes drink soda? Yes, some do, but it is a highly specialized and infrequent practice tied to endurance sports, not a regular part of their diet. The decision to drink soda in a race is a calculation based on depleted energy stores and the need for a rapid, palatable fuel and caffeine hit, even if it comes with trade-offs. For day-to-day hydration and recovery, however, soda is overwhelmingly shunned in favor of water and purpose-built sports nutrition. The long-term health risks, from dental issues to cardiovascular problems, far outweigh any perceived benefit for regular consumption. Elite athletic performance is built on a foundation of optimal, not empty, nutrition, and for that reason, soda remains on the sidelines for most of the training and competitive season.

Conclusion: A Calculated Risk, Not a Dietary Staple

The rare instances of an elite athlete using soda during a race should not be misconstrued as a green light for regular consumption. While the quick sugar and caffeine can provide a temporary performance lift during extreme endurance events, the associated risks and downsides make it an untenable part of a standard, healthy diet for an athlete. Proper hydration relies on consistent intake of water and strategic use of sports drinks and other healthy alternatives to meet the body's specific needs during and after training. For anyone aiming for peak physical condition, minimizing or eliminating regular soda intake is a foundational principle of sound nutrition. For more information on tailored nutrition for athletes, consulting an accredited sports dietitian is recommended, as they can help build an individual fluid and nutrition plan that supports performance and overall health.

Frequently Asked Questions

Some marathon and ultramarathon runners drink flat cola in the late stages of a race to combat extreme fatigue. The simple sugars provide a quick-burning energy source, and the caffeine offers a stimulant effect.

Generally, no. Sports drinks are scientifically formulated with specific ratios of carbohydrates and electrolytes to optimize absorption and fluid retention during exercise. Regular soda contains excessive simple sugars and lacks the proper electrolyte balance.

Diet soda contains artificial sweeteners and offers no energy. Some research suggests artificial sweeteners can negatively affect gut health and cognitive function, which could impact overall athletic performance over time.

Frequent soda consumption, even by active individuals, can increase risks for dental erosion, weight gain, metabolic issues, and cardiovascular disease. It offers no nutritional benefits and contributes empty calories.

While moderate caffeine intake can be a performance aid, excessive amounts can have a diuretic effect, potentially increasing dehydration risks. Athletes should use caffeine strategically and monitor their body's response.

Degassing removes the carbon dioxide bubbles from soda, preventing the bloating and gastrointestinal discomfort that can be caused by carbonation during intense exercise.

For general hydration, water is best. For recovery, chocolate milk is an excellent option. Other alternatives include coconut water, beetroot juice, tart cherry juice, and homemade sports drink mixes.

While most professionals follow strict nutritional guidelines that exclude regular soda, specific circumstances and sports, particularly ultra-endurance, have seen athletes use it sparingly. However, it is not a widespread practice.