Do not make a fizzy-drink multipack your main marathon fuelling or hydration plan. The NHS recommends water for replacing fluids lost through activity, while a 2015 review in Ned Tijdschrift voor Geneeskunde gives carbohydrate guidance for exercise lasting 1 to 2.5 hours; a regular can’s carbohydrate contribution depends on its exact formulation, and a zero-sugar can is not a substitute for planned carbohydrate intake.
The useful distinction is whether a can is part of a practised intake plan or simply a drink you enjoy outside it.
Compare the carbohydrate in the exact can and serving size with your practised plan. Coca-Cola GB lists 10.6g sugars per 100ml for Coca-Cola Original Taste, while Pepsi UK lists 15g sugars in a 330ml Pepsi can; the cans are not interchangeable quantities of carbohydrate.
If you want a multipack for flavour rather than training fuel, a zero-sugar variant may fit that purpose. Keep the separate question of fluid replacement in mind: the NHS recommends water for fluids lost through activity.
Check the exact flavour and formulation rather than relying on the brand name. Coca-Cola GB describes Fanta Orange as caffeine free; the same conclusion should not be assumed for other cans.
Decide first whether the drink is intended to contribute carbohydrate, replace fluid or provide flavour. Then compare labels for the exact cans in the multipack.
| Priority | What to check | Your needs |
|---|---|---|
| Carbohydrate per can | Read carbohydrate or sugars per 100ml and the can size. Coca-Cola GB lists 10.6g sugars per 100ml for Original Taste; Pepsi UK lists 15g sugars per 330ml Pepsi can. | For a planned long session, I need to know what a whole can contributes rather than treating regular colas as equal portions of fuel. |
| Fluid replacement | The NHS recommends water to replace fluids lost through activity. If considering a drink specifically for rehydration, check its sodium information; the UK Sports Institute identifies sodium as an electrolyte to look for in such drinks. | I want my fluid plan to stand on its own, rather than assuming a fizzy can covers it. |
| Regular or zero sugar | Check the precise variant, not just the brand. Pepsi UK lists 0g sugars for a 330ml Pepsi Max can, compared with 15g for a 330ml standard Pepsi can. | If I am buying a can for flavour outside a fuelling session, I may prefer zero sugar. When I need carbohydrate, that choice serves a different purpose. |
| Caffeine and ingredients | Read the ingredients and any relevant sweetener notices on the exact pack. Coca-Cola GB identifies Fanta Orange as caffeine free; that does not establish the caffeine content of every other flavour. | Caffeine avoidance matters to me, so I need the individual variant’s label before buying a multipack. |
| Pack and serving size | Confirm the number of cans and millilitres per can. Use that serving size when comparing labelled amounts, rather than assuming every multipack contains the same portion. | I want cans that match the portions I have actually considered for use during training. |
Different formulations change the carbohydrate amount in a can. Coca-Cola GB’s 10.6g sugars per 100ml for Original Taste works out to about 35g in 330ml, whereas Pepsi UK lists 15g sugars for a 330ml standard Pepsi can.
Check the exact variant and can size, and practise your planned intake during training rather than swapping cans without accounting for the difference.
Pepsi UK lists 0g sugars for Pepsi Max per 330ml can. A zero-sugar choice for flavour does not serve the same carbohydrate purpose as a regular-sugar can.
If carbohydrate is the goal, check the label and use a deliberately planned source rather than relying on the words “fizzy drink”.
Carbonation and sweetness do not establish that a drink has the composition you want for replacing fluids lost through activity. The NHS recommends water for that purpose.
Plan fluids separately. If considering a drink for rehydration after sweating, check its sodium label against the guidance from the UK Sports Institute.
A familiar brand name does not establish whether a particular variant contains caffeine or sweeteners. Coca-Cola GB specifically identifies Fanta Orange as caffeine free.
Read the individual can or multipack label when changing flavour or switching between regular and zero-sugar formulations.
These label examples help distinguish formulations; a brand reference is not a recommendation to use its soft drinks as marathon fuel.
Coca-Cola Original Taste provides a labelled regular-sugar example for comparing can sizes.
Standard Pepsi and Pepsi Max illustrate why the variant matters when choosing a cola multipack.
Sprite Zero is a lemon-and-lime option for shoppers seeking a zero-sugar soft drink.
Fanta Orange is relevant when avoiding caffeine is a deciding factor.
Dr Pepper Zero offers another zero-sugar formulation to distinguish from a regular soft drink.
These multipacks cover a regular cola and two Zero variants for different soft-drink preferences. Consider them alongside, not instead of, your planned fluids and carbohydrate sources.
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A regular-sugar option if a familiar can has a place in your practised intake plan. Coca-Cola GB lists 10.6g sugars per 100ml for Original Taste, equivalent to about 35g per 330ml can; plan fluid replacement separately.
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A Zero Sugar cola multipack for occasions when flavour, rather than carbohydrate fuel, is the reason for choosing a can. Check the pack’s carbohydrate and ingredient information if either matters to your training plan.
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A 24-pack to consider when you want a Zero soft drink outside planned fuelling. Check the exact label for carbohydrate, caffeine and ingredients rather than treating the variant name as a complete nutrition description.
No single regular can establishes a complete fuelling plan. Coca-Cola GB’s label for Original Taste equates to about 35g sugars in 330ml, while Pepsi UK lists 15g in a 330ml standard Pepsi can. A 2015 review in Ned Tijdschrift voor Geneeskunde advises 30–60g carbohydrate per hour for exercise lasting 1 to 2.5 hours; match any can you use to the duration and intake strategy you have practised.
Not as a source of sugar for a carbohydrate plan. Pepsi UK lists 0g sugars in a 330ml Pepsi Max can, while Coca-Cola GB describes Sprite Zero and Dr Pepper Zero as zero-sugar drinks. Choose a planned carbohydrate source when that is what the session calls for.
Check the exact variant’s label. Coca-Cola GB identifies Fanta Orange as caffeine free, but that statement does not apply to every flavour or brand.
Do not assume it does. The NHS recommends water to replace fluids lost through activity. If you are considering a drink specifically for rehydration, check its sodium information; UK Sports Institute guidance identifies sodium as an electrolyte to look for.
Check the exact variant, can size, carbohydrate or sugars information, and ingredients, including any caffeine or sweetener information relevant to you. For products containing aspartame, GOV.UK food-labelling guidance specifies a notice that the product contains a source of phenylalanine.