Chewing Gum at the Gym: Benefits, Risks, and Safety Recommendations

Why chew gum at gym?

While not a performance-enhancing supplement, some individuals find chewing gum during workouts offers psychological and minor physiological benefits, though it also carries potential risks that warrant consideration.

Introduction

The sight of someone chewing gum at the gym is not uncommon, yet the reasons behind this habit are often unclear. While exercise science primarily focuses on training methodologies, nutrition, and recovery, the seemingly innocuous act of chewing gum can indeed have subtle impacts on the exerciser's experience. This article explores the potential advantages and disadvantages of chewing gum during physical activity, grounded in principles of physiology and biomechanics.

Potential Benefits of Chewing Gum During Exercise

For some individuals, chewing gum can offer a range of perceived benefits, largely influencing psychological state and minor physiological functions.

• Enhanced Focus and Concentration: The rhythmic motion of chewing can act as a mild sensory input, potentially helping to filter out distractions and improve concentration. Some theories suggest that chewing increases blood flow to the brain, particularly areas associated with alertness and cognitive function, though direct evidence linking gum chewing during exercise to enhanced athletic performance is limited. For many, it's a simple, repetitive action that aids in maintaining a mental "in the zone" state.
• Stress Reduction and Anxiety Management: Chewing can be a self-soothing behavior, similar to fidgeting. The repetitive jaw movement may help to alleviate nervous energy or reduce perceived stress and anxiety, especially during challenging workouts or before a heavy lift. This can contribute to a more relaxed and focused approach to exercise.
• Oral Health Considerations (with caveats): Chewing sugar-free gum stimulates saliva production. Saliva plays a crucial role in neutralizing acids, washing away food particles, and strengthening tooth enamel. While not directly performance-enhancing, maintaining good oral hygiene can contribute to overall health. Increased saliva can also help combat dry mouth, a common sensation during intense exercise, prompting individuals to hydrate more frequently.
• Hydration Cue: As mentioned, increased saliva production can make one more aware of a dry mouth, serving as an indirect cue to drink water. This can be beneficial for maintaining optimal hydration levels during a workout.
• Minor Digestive Aid: Saliva contains enzymes that begin the digestive process. While the primary purpose of chewing gum during exercise isn't digestion, the increased saliva flow can theoretically offer a very minor, indirect benefit in preparing the digestive system, especially if one has consumed a pre-workout snack.

Potential Risks and Considerations

Despite the perceived benefits, chewing gum during exercise is not without its drawbacks and potential hazards.

• Choking Hazard: This is arguably the most significant risk. During intense exercise, especially activities involving jumping, running, or quick changes in direction, there is an increased risk of accidentally inhaling or swallowing the gum, which could lead to choking. This risk is amplified during high-intensity interval training (HIIT), plyometrics, or heavy lifting where focus is critical and breathing can be labored.
• Jaw Fatigue and Temporomandibular Joint (TMJ) Issues: Continuous, repetitive chewing can lead to fatigue in the jaw muscles. For individuals prone to TMJ disorders or jaw pain, prolonged gum chewing can exacerbate symptoms, leading to discomfort, clicking, or even locking of the jaw.
• Digestive Discomfort (Aerophagia): When chewing gum, individuals often swallow more air than usual. This swallowed air (aerophagia) can lead to uncomfortable bloating, gas, or stomach cramps, which can detract from workout performance and enjoyment.
• Distraction: While some find gum chewing aids focus, for others, it can be a distraction. The act of chewing, or the need to manage the gum in the mouth, might divert attention from proper form, breathing techniques, or environmental awareness, potentially increasing the risk of injury.
• Sugar Content: While most gym-goers opt for sugar-free gum, regular gum contains sugar, which can contribute to tooth decay if consumed frequently.

Evidence and Scientific Backing

It's important to note that direct, comprehensive scientific research specifically investigating the effects of chewing gum during exercise on athletic performance, strength, or endurance is relatively limited. Most of the perceived benefits are anecdotal or extrapolated from studies on the general effects of chewing on cognitive function, stress, and oral health. For instance, studies on the effects of chewing gum on cognitive performance have shown mixed results, and these are often conducted in non-exercise contexts. Therefore, while plausible mechanisms exist for some of the described benefits, individuals should approach gum chewing at the gym with a balanced perspective, prioritizing safety and individual comfort.

Recommendations for Gym-Goers

If you choose to chew gum during your workout, consider the following recommendations:

• Opt for Sugar-Free Gum: To protect your dental health, always choose sugar-free varieties.
• Be Mindful of Your Activity: Avoid chewing gum during exercises that involve high intensity, rapid movements, or heavy breathing, where the risk of choking is elevated. Consider removing it during these phases.
• Listen to Your Body: If you experience jaw pain, digestive discomfort, or feel distracted, it's a clear sign that chewing gum might not be beneficial for you.
• Prioritize Hydration: Chewing gum can make you more aware of dry mouth, but it is not a substitute for consistent water intake during your workout.
• Safety First: Always prioritize your safety and the safety of those around you. If there's any doubt about the risk, err on the side of caution and avoid chewing gum.

Conclusion

Chewing gum at the gym is a personal preference with a mix of minor potential benefits and notable risks. While it may offer some individuals a psychological edge through enhanced focus or stress reduction, and contributes to oral hygiene, the paramount concern remains the choking hazard, especially during dynamic or intense exercise. As with any aspect of your fitness routine, weigh the pros and cons, listen to your body, and prioritize safety and effective training over perceived marginal gains.