Energy Gels Affects Dental Health: Power Up Your Pace, Not Your Plaque

Running culture has exploded worldwide in recent years. From sunrise joggers and trail runners to marathon and ultra-distance athletes, more people are pushing their limits and prioritizing fitness and endurance training. To sustain high performance levels, athletes depend on sports nutrition products such as energy gels, which provide rapid carbohydrate absorption and help maintain glucose levels during prolonged exercise.

However, a lesser-known concern is emerging: energy gels may significantly increase the risk of dental damage, threatening both oral health and athletic performance. While they fuel the body, research shows they can also harm the teeth.

In fact, a recent study discovered that 63.5% of athletes suffer from dental caries and 21.2% experience erosive tooth wear even though most brush regularly. These findings challenge the common belief that good hygiene alone is enough to prevent sports-related dental problems.

Why Are Energy Gels Harmful to Oral Health?

A growing number of athletes rely on gels for fast, portable energy. One study reports that 70% of athletes use energy gels regularly, and those who do face significantly greater risks of tooth decay, enamel erosion, gum inflammation, and sensitivity, even with daily brushing and flossing³.

Energy gels are problematic because most contain:

• High sugar concentration to provide rapid fuel

• Acidic pH levels, which soften and erode tooth enamel

• Sticky consistency, which adheres to teeth longer than liquids

• Frequent consumption, often every 30–45 minutes during training

Combined with mouth breathing during intense exercise, which reduces protective saliva flow, the mouth becomes a highly vulnerable environment.

Dental Risks Faced by Energy Gel Users

Dental problems affect more than just appearance—they influence comfort, diet, training consistency, and competitive results. According to research, 64.4% of athletes reported that oral problems affected their daily activity, and 36.5% said it negatively impacted their sports participation.

Key Dental Risks of Energy Gel Use

1. Dry Mouth & Reduced Saliva

During high-intensity running, many athletes breathe heavily through the mouth, reducing saliva. Because saliva neutralizes acids and washes away sugar, low levels create an environment where enamel becomes unprotected.

2. Enamel Erosion

Energy gels have a low pH, meaning they are highly acidic. Acid softens the enamel, making it vulnerable to wear. Once enamel is lost, it cannot regenerate, leading to permanent structural damage.

3. Tooth Decay

Sugar feeds harmful bacteria that produce acid, rapidly increasing the risk of cavities—especially when gels are consumed repeatedly over several hours.

4. Sensitivity and Pain

When enamel wears down, the underlying dentin becomes exposed, causing sharp pain when eating or drinking hot, cold, or sweet foods.

5. Gum Inflammation and Periodontal Disease

Frequent sugar exposure disrupts the oral microbiome, which can lead to gum swelling, bleeding, bad breath, and eventually bone loss around teeth.

6. Performance Interference

Pain, swelling, infection, and difficulty chewing can reduce energy intake, impair recovery, and negatively affect race results. For professional athletes, oral health can determine competitive longevity.

How Athletes Can Protect Their Teeth

Although energy gels carry risks, athletes can adopt smart habits to minimize dental damage without sacrificing performance:

Best Practices for Oral Protection

Additional Athlete-Friendly Dental Tips

Beyond basic oral care, endurance athletes can adopt several strategic habits to further protect their teeth during training and competitions. One important recommendation is to avoid brushing your teeth during or immediately after a race or long training session. Although it may seem like a good idea to clean the mouth quickly, brushing when enamel has been softened by acid exposure from energy gels can actually worsen damage. The bristles can spread the acid over weakened enamel, accelerating erosion. Waiting at least 30–60 minutes allows saliva to neutralize acids and begin natural remineralization before brushing.

Athletes may also benefit from choosing energy gels formulated with lower sugar content or natural carbohydrate sources, such as maltodextrin-based or fruit-based gels. These options reduce overall sugar exposure and may decrease cavity-causing bacterial activity. While all gels carry some risk, smarter product selection can significantly lower dental harm over time.

Another useful strategy is to use neutralizing mouth sprays designed specifically for endurance athletes. These sprays help rebalance the mouth’s pH, reduce acidity, and stimulate saliva production, offering immediate protection during prolonged exercise when water alone may not be sufficient.

Finally, athletes can strengthen their teeth by incorporating remineralizing products such as fluoride varnish or nano-hydroxyapatite serums into their oral care routine. These treatments reinforce enamel structure, making teeth more resistant to acid attacks and wear an essential advantage for endurance athletes who consume gels frequently.

Together, these preventive methods help runners and endurance athletes preserve their dental health, reduce sensitivity, and maintain strong, healthy teeth without compromising performance or nutrition.

The Connection Between Oral Health and Athletic Performance

Research increasingly links oral inflammation to systemic health. Gum disease can increase inflammation throughout the body, affecting:

• Respiratory function

• Muscle recovery

• Immune performance

• Energy efficiency

For endurance athletes, maintaining optimal oral health is not simply aesthetic, it is a vital part of sports performance strategy.

When to Seek Professional Dental Support

Athletes should schedule a dental appointment if they experience:

• Sensitivity or pain during eating or drinking

• Bleeding gums or bad breath

• Cracks, chips, or visible wear on teeth

• Loose fillings or crowns

• Difficulty chewing during training

BIA Dental Center is recognized for delivering exceptional patient care and comprehensive dentistry services from general treatments to advanced dental implants, smile make over and full mouth rehabilitation. Our highly skilled team provides personalized treatment plans in a calm, comfortable environment, supported by state-of-the-art technology to ensure the best possible results.

We offer a unique blend of hospitality and professionalism, making BIA Dental Center one of Bali’s leading destinations for high-quality and affordable dental care. Whether you need dental crowns, implants, or a complete smile makeover, our commitment is to enhance your oral health and overall well-being with a pain-free experience.

“One Stop Dental Solution for Your Teeth”

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Contact Us:
BIA (Bali Implant Aesthetic) Dental Center
Jl. Sunset Road No.168, Seminyak, Badung, Bali 80361
Phone/WhatsApp: +6282139396161

References

1. Khan K, et al. Sports and Energy Drink Consumption, Oral Health Problems and Performance Impact among Elite Athletes. Nutrients, 2022.
   
   

2. Athletes Have Poor Teeth Despite Brushing Twice a Day. The Guardian, 2019.
   
   

3. Schulze A, Busse M. Sports Diet and Oral Health in Athletes. Medicina (Kaunas), 2024.
   
   

4. Basham, S. Game Changers: Many Factors Put Athletes at Increased Risk for Oral Health Complications., 2024.
   
   

5. Gálvez-Bravo F., et al. Erosive Potential of Sports & Energy Drinks. Nutrients, 2025.