Many runners and endurance athletes are surprised to learn they’re at a higher risk of tooth decay and enamel erosion than the general population. Training places significant demands on the body and can also create the perfect conditions for dental problems.

Energy gels and carbohydrate-rich snacks are important to your training success and performance. However, it is important to know every time we eat or drink carbohydrates, bacteria in the mouth produce acids that lower the mouth’s pH. This process is known as the Stephan Curve. When the pH falls below 5.5, teeth enter the “critical pH” zone, where enamel begins to soften and becomes more vulnerable to damage.

Normally, saliva helps restore the mouth’s natural balance and remineralises enamel, but this process can take around 30 minutes. For runners covering longer distances, where gels or sports drinks are often consumed every 30 to 45 minutes, teeth may spend long periods below the critical pH level. Over time, this can increase the risk of both tooth decay and acid erosion.

 

Here are three ways runners can protect their oral health and maintain top performance while using sports nutrition:

1. Stay hydrated

Saliva is your mouth’s natural defence system, helping to neutralise acids and protect teeth. During exercise, dehydration and dry mouth can reduce saliva flow, limiting this protection. Drinking plenty of water before, during and after a run can help maintain a healthier oral environment. Sugar-free chewing gum may also help stimulate saliva production after exercise.

2. Rinse with water when consuming gels

If you’re using gels or sports drinks during a run, try taking them with water or rinsing your mouth afterwards. This simple step can help wash away some of the sugars and acids left behind, reducing their impact on enamel.

3. Avoid brushing immediately after a run

Finally, avoid brushing your teeth immediately after a run. Following prolonged exposure to acids, enamel can be temporarily softened. Waiting at least 30 minutes before brushing gives teeth time to reharden and helps prevent unnecessary enamel wear.

 

Remember that when training for your ASICS Manchester Half, your oral health is part of your overall performance and wellbeing.

Book a dental check-up before race day to ensure your teeth and gums are race ready. Find your local Bupa Dental Care practice here

Anni Seaborne, Bupa’s Head of General Dentistry