Mexican Coke for Running: How Some Runners Use It on Long Runs

When it comes to endurance running, nutrition and hydration are as crucial as training. If you under-fuel, your energy stores drop, and you risk the dreaded "wall"—that moment when legs feel like lead and every step feels impossible. For decades, runners have experimented with unconventional fueling options, and one that has remained a staple at ultramarathon aid stations is Mexican Coke.

Quick Summary

• Fast Sugar + Caffeine: Simple sucrose and a micro-dose of caffeine can perk you up late in a long effort.
• Not an Electrolyte Drink: It lacks sodium and potassium; it must be paired with water and electrolytes.
• Test it First: Never try a new fuel on race day. Test your stomach's reaction during training runs.

What is "Mexican Coke"?

In the U.S., Mexican Coke refers to Coca-Cola bottled in Mexico using cane sugar rather than high-fructose corn syrup. For runners, this means simple sucrose that the body can break down quickly into glucose and fructose for immediate fuel.

The Science of Fueling

During long efforts, muscles burn glycogen, a stored carbohydrate. After 60–90 minutes, these stores fall, and performance slides. Modern guidelines suggest 30–60g of carbs per hour for sessions over 90 minutes. The cane sugar in Mexican Coke enters the bloodstream almost immediately, providing a necessary spark when you need it most.

Expert FAQ: Fueling with Cola

Why do runners choose Coke over standard sports drinks?
Many athletes find that late in a race, their palate "fatigues" from overly sweet gels. The phosphoric acid in Coke provides a sharp flavor that can settle a queasy stomach, while the caffeine provides a neurological "wake-up call."

Does cane sugar actually make a difference?
Some runners report fewer GI issues with cane sugar than with corn-based syrups. The key is the speed of absorption—it’s designed to be used by the muscles quickly.

Don’s Troubleshooting Tip: "In my 13 marathons, I've seen many runners use Coke as a 'rescue fuel.' If you use it, remember it’s a supplement, not a replacement for your hydration plan. Use it for a boost, but keep drinking your electrolytes!"

Safety & Medical Considerations

Disclaimer: This is not medical advice. If you have diabetes, caffeine sensitivity, or GI conditions, consult a sports dietitian. Stop if you feel sharp pain, severe dizziness, or nausea.

Last updated: January 14, 2026