When we train, we think about having enough energy, staying hydrated, and helping the body recover after effort. That’s where nutrition and hydration come into play—two fundamental pillars for any active person that can also influence our oral health.
During a race or in intense training, it is common to turn to isotonic drinks, gels, bars, or other products that help maintain energy levels. These resources can be useful in certain situations, but it’s worth knowing how to use them so that caring for the teeth doesn’t fall خارج of our sports routine.
A balanced diet also shows in the mouth
The link between eating habits and health goes far beyond athletic performance. What we eat day to day also influences our oral health.
A varied and balanced diet, based on nutritious foods and with moderate consumption of sugar-rich products, helps maintain a healthy mouth. In contrast, frequent consumption of sugary foods and drinks can promote the development of cavities, especially when teeth are repeatedly exposed to these sugars throughout the day and proper oral hygiene is not maintained.
What happens when we need energy during exercise?
In long or high-intensity workouts, gels, sports drinks, bars, and other carbohydrate-rich products can be a useful tool to maintain energy during exercise.
The issue isn’t necessarily in using them on an as-needed basis, but in the fact that many of these products contain sugars and, in some cases, exhibit high acidity. When consumed frequently, they can create conditions that contribute to cavities or to the wear of the enamel.
That’s why, if these items are part of our strategy during a race, it’s important to use them when we truly need them and accompany them with proper hydration, rather than turning them into drinks or foods consumed habitually outside of practice
Water, the best ally for staying hydrated
It is well known that during any demanding exercise we lose fluids through sweat, so maintaining good hydration is essential for performance and wellbeing. And also for the mouth!
Water helps maintain proper hydration and contributes to keeping favorable conditions in the oral cavity. It can also be especially useful after consuming sports drinks, gels, or other products, as it helps wash away their residues from the mouth. Yet, it does not replace proper oral hygiene.
This doesn’t mean that sports drinks should disappear from a runner’s pack. Their usefulness will depend on the type, duration, and intensity of the exercise, as well as on each person’s needs.
But when the goal is simply to hydrate, water remains the option
After the race, the teeth also recover
The finish line doesn’t have to mark the end of our care routine. After exercise, especially if we have consumed sports drinks, gels, or other carbohydrate-rich products, it is advisable to adopt some simple habits.
Drinking water after consuming these products helps to rinse the mouth and restore more favorable conditions. And once at home, maintaining our usual oral hygiene routine will be essential to remove plaque and food residues.
Caring for the mouth before, during, and after training
Incorporating oral health into our athletic habits doesn’t require major changes. A few simple recommendations, following the guidance of dental institutes, are:
● Maintain good hydration before, during, and after exercise.
● Prioritize water when we simply need to stay hydrated.
● Reserve gels, sports drinks, and other carbohydrate-rich products for those workouts or races where they are truly necessary.
● Drink water after consuming sports drinks or foods to help clean the mouth.
● Maintain a proper oral hygiene routine, brushing at least twice a day for two minutes and performing interdental cleaning.
● Consult with your dentist if you notice dental sensitivity, discomfort, or changes in the condition of your teeth. Caring for nutrition and hydration is also part of preparing the body to perform in sport.
And the mouth is also part of that body. Because enjoying a race, improving our performance, and prioritizing our health should always go hand in hand!
