When you’re chasing a marathon PB or grinding through a long run, odds are you’re thinking about splits, your sore calves or maybe how good your post-run meal will taste. But according to Arden Young, a top Canadian ultrarunner and dentist based in Vancouver (who recently took second at the Crown King Scramble 50K) runners should be paying way more attention to what’s happening in their mouths—and she has a few tips for keeping those pearly whites in race-ready shape.
“The amount and frequency of carbohydrate that an endurance athlete ingests during competition and training can wreak havoc in your mouth,” she explains, “increasing risk of enamel erosion, dental cavities, and inflammatory periodontal disease.” All those mid-run carbs might fuel your body—but they’re also feeding the wrong crowd in your mouth.
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Carbs, sports drinks and tooth trouble
To keep going strong, endurance athletes often rely on a steady stream of gels, drinks and energy chews. But this sugar rush creates the perfect storm for cavity-causing bacteria. As Young explains, these bacteria metabolize the sugars and produce acid, which dissolves enamel and raises the risk of cavities and gum disease. On top of that, most sports drinks are already acidic, with a pH around 3, compounding the damage with every sip.
“Saliva will neutralize that pH, but it takes time, and every time you take a swig of that sports drink, the process starts again,” Young says. “This constant cycle of acid and sugar exposure can take a serious toll on your dental health.”
So, how can you protect your smile while still fueling your body for those long runs? Young shares a few simple tips:
Brush and floss regularly
It sounds basic, but it matters—especially for runners regularly fuelling with sugar. Brushing twice a day and flossing once helps clear away the bacteria and food particles that cause decay and gum disease. If you use a Waterpik (or similar brand) flosser, that’s a great bonus for flushing out carb-heavy residue around the gums—but it doesn’t replace flossing entirely. And hey, if the great ultra-champion Courtney Dauwalter can pause for a quick brush mid-race, you can too.
Use fluoride
For runners taking in lots of gels and sugary drinks, a high-fluoride toothpaste can make a big difference. Young recommends using one with 5000ppm fluoride to help remineralize and strengthen enamel. These are usually sold as prescription products in the U.S., but in Canada you can often find them over the counter under brand names like Colgate PreviDent 5000 or Clinpro 5000. Check your local pharmacy (behind the counter), or ask your dentist. They can be pricey, so keep an eye out for sales or ask your dentist if they can supply it directly.
Rinse with water
After taking a gel, sports drink or chew, swish with plain water to help neutralize the acids and sugars in your mouth. It’s a simple step, but one of the most effective. “Saliva will neutralize that pH,” says Young, “but it takes time, and every time you take a swig of that sports drink, the process starts again.” A quick rinse helps speed up that neutralizing process between fueling intervals.
