Mouth Rinsing

Research suggests that carbohydrate mouth rinsing can improve performance in high-intensity endurance activities. Several studies have shown that rinsing the mouth with a carbohydrate-containing solution can enhance performance, particularly in a fasted state (Batazar-Martins & Del Coso, 2019; Ferreira et al., 2018). This may be quite helpful for athletes that have to compete in the mornings and have a hard time ingesting enough calories early in the day or those that fear having GI issues while competing. While the ideal may be drinking a carbohydrate electrolyte supplement throughout the high intensity activity to stave off or assuage negative effects of dehydration by replenishing fluids and electrolytes lost through sweat (Williams & Rollo, 2015), a quick rinse may be enough to get you to the finish line or net you the overtime winner. 🤓🏃🏒