Debunking the Myth: Does Drinking Coke Help After Swimming?

You just finished an intense open water swim, and you’re ready to rehydrate. 

As you reach for your post-swim drink, a fellow swimmer hands you a can of Coke and claims it can prevent you from getting sick if you swallowed some bacteria.

Intrigued, you wonder whether there’s any truth to this urban legend. You wonder… even if that’s not true, could soda be a good recovery drink after a swim?

In this comprehensive guide, we’ll dive in and find out!

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Table of Contents

• The Coke Urban Legend: Busting the Bacteria Buster
• Soda as a Recovery Drink: Fizzling Out
• Other Recovery Drink Options
  • My favorite post race drink… Chocolate Milk
• Proper Nutrition for Swimmers
  • Timing of meals and snacks
• FAQ’s Does Drinking Coke Help After Swimming
  • • About the author

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Please do not confuse my personal blog for medical advice. Please consult with a healthcare professional before starting or altering any training plan. This post may contain affiliate links. If you make a purchase after clicking on a link, I get a small percentage of the sale at no additional cost to you.

The Coke Urban Legend: Busting the Bacteria Buster

The idea that drinking Coca-Cola after a swim can keep you from getting sick is based on the belief that the soda’s acidity can kill harmful bacteria you may have ingested during your open water swim. While it’s true that Coke is acidic (with a pH around 2.5), its acidity isn’t strong enough to effectively kill bacteria.

Moreover, your stomach acid (with a pH of 1.5 to 3.5) is already more acidic than Coke.

If the soda could kill bacteria, your stomach acid would have done the job first. So, sorry to burst your bubble, but drinking Coke after a swim won’t protect you from getting sick.

Soda as a Recovery Drink: Fizzling Out

Now, let’s turn our attention to whether soda is a suitable recovery drink after an intense swim.

In short: not really.

Soda contains a high amount of sugar and empty calories, which can hinder your recovery process. While it’s true that you need to replenish the glycogen stores in your muscles after exercise, sugary sodas can lead to a sugar crash, leaving you feeling lethargic.

Moreover, soda lacks essential nutrients, such as electrolytes and protein, that are crucial for recovery. Drinking soda may quench your thirst momentarily, but it doesn’t provide your body with the nutrients it needs to bounce back after a swim.

While some athletes swear by drinking flat Coke during races, there doesn’t seem to be much benefit of chugging Coca cola or any other soda after the race.

Other Recovery Drink Options

If you’re looking for soda alternatives you might want to try one of these, depending on your preferences and nutritional needs:

1. Sports drinks: These beverages are specifically designed to replace electrolytes lost during exercise and provide a source of carbohydrates to help replenish glycogen stores. However, be mindful of the sugar content in some sports drinks and choose a lower-sugar option if needed.
2. Coconut water: A natural source of electrolytes, coconut water can help you rehydrate and replenish lost minerals after a swim. It’s lower in calories and sugar than sports drinks but doesn’t provide as much protein for muscle recovery.
3. Plain water: Sometimes, water is all you need to rehydrate after a swim. However, you’ll need to pair it with a nutrient-dense snack or meal to ensure you’re getting the carbohydrates, protein, and electrolytes your body needs for optimal recovery.

My favorite post race drink… Chocolate Milk

Personally, I prefer to drink chocolate milk after races. Why? Because it has some protein, along with carbohydrates and electrolytes, making it a more balanced recovery drink.

Chocolate milk provides an optimal 3:1 carbohydrate-to-protein ratio, which helps replenish glycogen stores in your muscles and aids in muscle repair. Additionally, the electrolytes in chocolate milk help to restore fluid balance, making it a well-rounded choice for post-swim recovery.

Proper Nutrition for Swimmers

In addition to selecting the right recovery drink, it’s essential to maintain a balanced diet to support your overall performance and recovery. Here are some key nutritional components for swimmers:

1. Carbohydrates: The primary fuel source high intensity exercise, carbohydrates should make up a significant portion of your diet. Focus on consuming complex carbohydrates from whole grains, fruits, and vegetables for sustained energy.
2. Protein: Essential for muscle repair and growth, protein should be included in every meal and snack. Aim for lean sources like chicken, fish, turkey, beans, and low-fat dairy products.
3. Fats: Healthy fats, such as those found in avocados, nuts, seeds, and olive oil, play a crucial role in providing energy, supporting brain function, and reducing inflammation.
4. Vitamins and minerals: Swimmers require a wide range of vitamins and minerals to support their immune system, muscle function, and overall health. A well-balanced diet rich in fruits, vegetables, whole grains, and lean proteins should provide most of the necessary nutrients. However, consult with a sports nutritionist or healthcare professional if you’re concerned about specific deficiencies.

Timing of meals and snacks

Swimmers should pay attention to the timing of their meals and snacks to ensure they have the energy they need for training and competitions.

Pre-workout meals should be rich in carbohydrates and moderate in protein, while post-workout nutrition should focus on replenishing glycogen stores and repairing muscles with a combination of carbohydrates, protein, and electrolytes.

FAQ’s Does Drinking Coke Help After Swimming