Maybe you are one of those active people who exercise regularly. Or perhaps you just had a big sweat session in the park with friends. You care about your health and nutrition. You go out of your way to look after your mental and physical health. You need to replenish the energy you have just expended and help to recover, but are sports and energy drinks doing you more harm than good?

There are so many fun runs, races and group competitions to choose from these days – having a goal and a focus helps many people get out of bed to exercise regularly. Some people become completely focused on training and reaching their body’s best potential, whereas others enjoy the social aspect which keeps them moving. Either way, to reach our body’s full potential, it’s important to continuously fuel the body to boost performance. There’s no doubt that sports drinks and gels can help push through ‘the wall’ but, unfortunately, there are also less healthy consequences.

Do they really harm my teeth?

When we exercise, we need to keep muscles and nerves functioning optimally. As we sweat during a heavy workout, these electrolytes are lost. Sports drinks are the easiest way to replenish these electrolytes quickly, so that we can continue to train and avoid dehydration and those dreaded muscle cramps.

So apart from electrolytes and minerals, what is actually in those gels and sports drink bottles? Research has shown that the high levels of sugar and acid in sports drinks and gels are often as high as ordinary soft drinks! So, despite the boost to your body from these types of products, your teeth won’t thank you. The sugar and acid makes teeth more vulnerable to bacteria, which then causes tooth decay and cavities.

But I only consume sugar-free products!

We all know the effects of sugar on dental health – let alone what it does to the rest of our bodies. As a result, we sometimes gravitate towards sugar-free sports drinks and gels, believing it will solve the problem. Unfortunately, these products are also very acidic, which can still cause tooth erosion, particularly when combined with a dry mouth.

Acid + dry mouth = enamel issues

Saliva has a big role in neutralising the acidity from food and drinks that we consume. As we sweat during intense training, we can lose up to 1.5 litres of liquid. Our bodies compensate by producing less saliva, which then results in a dry mouth.

With less saliva in the mouth there is less of the neutralising mechanism and protection in our mouths. Unfortunately the sports drinks’ acidity then has an even more negative effect on teeth enamel. Sad but true!

Is there a way to consume sports drinks and minimise damage to my teeth?

Although water is the best drink to consume for the health of your teeth, there are times when the electrolytes are necessary to help your performance during or after exercise. Here are some ideas to help minimise the damage that can occur to your teeth with high-sugar drinks:

Top five tips for protecting your teeth

1. Drink or rinse with water immediately after consuming a sports drinks.

2. Try to not swish them around your mouth and teeth – even use a straw if possible.

3. Try to consume the sports drink in a short amount of time, rather than sipping it slowly over a few hours. This gives a shorter duration of the acid attack on your teeth, and a longer time for your saliva to neutralise the pH in your mouth again.

4. Chew sugar-free gum straight after drinking these products.

5. Choose a sugar-free option if possible. Although it is slightly acidic, it is still better than the sugar attack on your teeth. This way you will still get the benefits from the electrolytes you need to keep your muscles firing to their full potential