Matt Trappe
Having a dry mouth when you’re running can be a major nuisance. To find some relief, you may make a habit of popping a piece of gum into your mouth or carrying water on all your runs in order to keep your mouth from feeling like a desert.
However, you may not realize it’s a problem that can be fixed. So, we asked dental experts to break down why your mouth may feel parched when you run and how to avoid it.
What is dry mouth?
If you ever feel like your mouth is dry or sticky, or have stringy and thick saliva, you may be suffering from dry mouth. Also known as xerostomia, the condition causes a decrease in saliva production in your mouth, creating some unpleasant symptoms, explains Scott Young, DDS.
Saliva is a good thing, and necessary for keeping your mouth moist and preventing symptoms such as bad breath and even tooth decay, since it washes away bacteria from your mouth.
“Dry mouth can make it difficult to speak, swallow and chew. It can cause your foods to taste different and even your voice to sound hoarse or raspy,” says Young. “Prolonged dry mouth can also lead to the formation of grooves or ridges in your tongue.”
What causes dry mouth?
Having dry mouth can be common among runners, but luckily, it’s usually a temporary, situational issue, explains Michaela Tozzi, DMD. It could be caused by the way you are breathing while on the run, as well as your hydration levels.
When your body is dehydrated from sweating, it causes a decrease in saliva production. This dryness in your mouth can increase in hot weather as you tend to sweat more, Young says. Also, runners tend to breathe with their mouths open when running, and the constant airflow will dry out the mouth, says Tozzi.
Also, the way you breathe during the day and night—or if you snore—can also cause dry mouth. “Do you wake up in the morning with morning breath? Dry mouth is notorious for causing bad breath,” says Young. “Sleeping with your mouth open and snoring causes the saliva in your mouth to dry up, which leads to morning breath.”
However, there are other possible causes of dry mouth besides the way you breathe. Prescription and over-the-counter medications—such as antidepressants, anti-anxiety medications, antihistamines, blood pressure and heart medications, and certain pain medications—may decrease hydration and moisture in the mouth, says Scott. Smoking or using tobacco products can also contribute to the problem.
According to Scott, there are also several medical conditions that are known to cause dry mouth, such as Alzheimer’s disease, diabetes, strokes, and many autoimmune diseases.
“Chemotherapy and radiation treatments for cancer can also cause dry mouth by changing the amount and composition of your saliva. These changes may subside once the cancer treatment is completed,” he adds.
How runners can prevent dry mouth
For most runners, a dry mouth can be prevented by controlled breathing through your nose during your run and staying hydrated throughout the day, says Young.
Be sure to drink plenty of water before, during, and after workouts to re-establish saliva flow and reduce bacterial overgrowth. “Stay away from sugary mints as this will lead to increased risk for cavities. Mouth sprays work, but a mouth gel has a longer duration of action, so gels are better for those longer runs,” adds Tozzi.
What to do for chronic dry mouth
There are prescription medications you can take to help prevent dry mouth, such as Salagen or Evoxac, which work by stimulating the saliva production in your mouth, says Young. If you suspect that your dry mouth is chronic, talk to your doctor about the best treatment route.
Emily Shiffer has worked as a writer for over 10 years, covering everything from health and wellness to entertainment and celebrities. She previously was on staff at SUCCESS, Men's Health, and Prevention magazines. Her freelance writing has been featured in Women's Health, Runner's World, PEOPLE, and more. Emily is a graduate of Northwestern University, where she majored in magazine journalism at the Medill School of Journalism and minored in musicology. Currently residing in Charleston, South Carolina, Emily enjoys instructing barre, surfing, and long walks on the beach with her miniature Dachshund, Gertrude.