Swimming, particularly at the elite level, is a sport that pushes the human body to its limits. During intense training sessions and races, swimmers expend enormous amounts of energy, depleting their muscle glycogen stores. It is for this reason that many turn to an unconventional choice: Coca-Cola. The drink's high sugar content provides a rapid dose of carbohydrates, while the caffeine offers an ergogenic advantage, a strategy favored by some for both performance and recovery.
The Science Behind the Sugary Boost
For an athlete mid-competition or immediately following a race, replenishing depleted glycogen stores is a critical step for both immediate performance and long-term recovery. Simple carbohydrates, like the sugars found in Coca-Cola, are absorbed quickly by the body, offering a fast-acting energy source.
The Role of Rapid Carbohydrate Intake
After high-intensity exercise, the body’s muscle glycogen levels are significantly reduced. Consuming a readily available source of simple sugars, such as cola, allows the body to rapidly transport glucose to the muscles to begin the replenishment process. American swimmer Katie Grimes noted that her coach advised her to drink Coca-Cola specifically to restore glycogen levels right away. The rapid intake is particularly useful in multi-race swim meets or triathlon events where a quick turnaround is necessary.
The Caffeine Factor
Beyond just sugar, Coca-Cola contains caffeine, a well-known performance-enhancing substance. Caffeine can increase alertness, sharpen focus, and reduce the perception of fatigue, which can be a significant psychological and physiological advantage during the final, grueling stages of a race. This can provide a crucial mental and physical edge when an athlete is feeling most exhausted.
Beyond the Fuel: Psychological and Practical Factors
While the nutritional components are significant, other elements contribute to the appeal of Coca-Cola for swimmers.
The Mental Reset and Palatability
After hours of training and races where standard sports drinks are the norm, the familiar and distinct taste of Coca-Cola can offer a much-needed mental break. The fizziness and flavour can act as a psychological reward and a palate cleanser. Athletes tend to consume more of what they find palatable, which helps ensure adequate fluid intake during periods of high exertion.
Debunking the Antibacterial Myth
During the 2024 Paris Olympics, some open-water swimmers were reported to be drinking Coke to "flush out" bacteria from the polluted Seine River. This popular belief, however, is not supported by science. The acidity of a healthy human stomach (pH of 1.0-2.0) is already significantly higher than that of Coca-Cola (pH of ~2.5), meaning the soda is unlikely to have any meaningful antibacterial effect in the gut. Some experts suggest the high sugar content could even provide fuel for harmful bacteria.
Strategic Consumption for Athletes
For many athletes, integrating Coca-Cola into their nutrition plan is a strategic, not a daily, practice. Here are some common tactics:
- Degassing the soda: To prevent the carbonation from causing uncomfortable bloating and gastric distress, many athletes will let the soda go flat before consuming it during exercise.
- Mixing for balance: Some mix Coke with a sports drink to create a beverage with an optimal carbohydrate concentration, offering the benefits of both.
- Reserving for specific moments: It is often reserved for the latter stages of an endurance event or for immediate post-race recovery, rather than as a primary hydration source.
Coca-Cola vs. Standard Sports Drink for Athletes
| Feature | Coca-Cola | Standard Sports Drink (e.g., Gatorade) |
|---|---|---|
| Primary Function | Rapid energy boost and psychological reset. | Hydration, electrolyte replenishment, and sustained energy. |
| Carbohydrate Source | Simple sugars (sucrose, fructose) for fast absorption. | Mix of simple and complex carbohydrates for a more controlled energy release. |
| Electrolytes | Contains trace amounts of sodium, but not enough for significant replacement. | Formulated to contain specific levels of sodium and potassium to replace sweat losses. |
| Caffeine | Contains caffeine, which acts as a stimulant. | Generally caffeine-free, though some specialized versions may include it. |
| Best Used | During the late stages of endurance events or immediately post-race. | Consistently before, during, and after activity, especially during long sessions. |
| Potential Issues | Gastric distress from carbonation, sugar crash, tooth decay. | Less of an issue if sugar content is managed, but can cause stomach issues if over-consumed. |
Conclusion
When elite swimmers drink Coca-Cola, it is not a casual indulgence but a calculated, targeted nutritional strategy. The practice is driven by the need for a quick source of simple sugars to replenish glycogen stores and the performance-boosting effects of caffeine. However, the approach is not without its risks and is best used sparingly and strategically within a well-planned nutrition regimen. The idea that it protects against waterborne bacteria is a myth and relying on it for general hydration would be counterproductive. The next time you see a swimmer with a can of Coke, you will know it’s likely part of a specific plan to get a momentary edge in their intense sport.
