Dental Health & Trail Running: Protecting Your Teeth On The Trails

Dental Health and Trail Running: Perform Without Losing Your Enamel

In trail running, discussions often revolve around carbohydrates, gels, isotonic drinks, and intakes of 60 to 90 g/h. However, a side effect deserves more attention: the impact on your teeth.

During an ultra-endurance event, the mouth can be exposed for hours to sugary, acidic, and sticky products, often in a context of dehydration and reduced saliva production. The central question becomes: can you fuel well during a race while protecting your oral health?

Summary

• 3 essential ideas about teeth and trail nutrition
• 2 quotes
• 1 scientific insight
• Key takeaways

3 Essential Ideas About Dental Health and Trail Running

1. Gels and drinks don't automatically damage teeth, but they increase exposure

The risk primarily comes from repetition. In long trail runs, we frequently consume:

• Energy gels
• Carbohydrate drinks
• Bars
• Fruit purees
• Sodas
• Candies
• Acidic or sticky foods

Often every 20 to 30 minutes. With each sugary intake, certain bacteria in dental plaque produce acids. If the oral pH drops too low, enamel begins to demineralize.

What matters is not just the amount of sugar, but especially the frequency of exposure.

2. During exercise, the mouth's defenses are weaker

Saliva plays a major protective role for teeth. It helps to:

• Neutralize acids
• Dilute sugars
• Cleanse the mouth
• Remineralize enamel

But during prolonged exercise:

• Mouth breathing increases
• Dehydration sets in more easily
• Salivary flow decreases
• Sugars remain in contact with teeth for longer

Result: the oral environment becomes more vulnerable.

In trail running, the problem comes from the combination: sugar + acidity + dry mouth + duration.

3. Carbohydrates remain essential, strategy makes the difference

In endurance sports, carbohydrates remain a key fuel. They help maintain intensity, delay fatigue, preserve alertness, and limit sudden drops in energy.

The challenge is simple: continue to fuel your effort while protecting your teeth over time.

Some useful reflexes:

• Alternate textures and carbohydrate sources
• Drink a few sips of water after sugary intakes
• Limit prolonged contact with teeth
• Test your nutrition strategy during training
• Maintain daily dental hygiene, especially during periods of heavy training load

Performance and dental health can go hand in hand, provided prevention is integrated.

2 Quotes

"“Oral health is vital to general health and well-being.” FDI World Dental Federation

"“For optimal athletic performance, an athlete requires good oral health.” Broad and Brye (2015)

Scientific Insight: Sports Nutrition and Oral Health

In their article "Do current sports nutrition guidelines conflict with good oral health?", Broad & Rye (2015) pose a central question: can modern endurance nutrition recommendations conflict with oral health?

Their answer is nuanced. Regular carbohydrate intake is consistent with performance, but it can increase oral health risk when combined with:

• High frequency of sugary intakes
• Acidic drinks
• Prolonged contact time
• Decreased salivary flow
• Insufficient hygiene
• Lack of dental check-ups

Conclusion: carbohydrates are not the enemy. A lack of prevention is.

Key Takeaways

• ✔️ Carbohydrate strategies remain essential for long trail runs
• ✔️ Dental risk primarily comes from repeated exposure to sugars and acids
• ✔️ Saliva protects teeth, but its production often decreases during exertion
• ✔️ Oral prevention is part of sustainable performance
• ✔️ An ultra also needs to be prepared with a dentist

In trail running, we want strong legs, a strong stomach, a strong mind… and teeth that last the distance.

— Antoine, Baptiste and Etienne from TRL