Watch any professional sporting event and you'll likely spot athletes chewing gum during warm-ups, on the sidelines, or even during competition. From football players to basketball stars, tennis champions to Olympic runners, gum chewing is remarkably common among elite athletes. Is this mere superstition and habit, or is there genuine science behind athletes' gum-chewing practices?
The research suggests that chewing gum can indeed offer several benefits relevant to athletic performance. In this guide, we'll explore why athletes chew gum, what science says about the performance benefits, and how to incorporate gum into your own exercise routine safely and effectively.
Why Athletes Chew Gum
Athletes don't reach for gum randomly—there are specific reasons why it has become so prevalent in sports culture. Understanding these motivations helps explain both the practical benefits and the psychological aspects of athletic gum chewing.
Focus and Concentration
Perhaps the most significant benefit of gum for athletes is its effect on mental focus. As we explored in our article on gum and concentration, chewing gum has been shown to enhance alertness, improve reaction times, and help maintain focus during sustained attention tasks.
For athletes, these cognitive benefits translate directly to performance. A baseball player tracking a pitch, a goalkeeper reading the play, or a tennis player anticipating a serve all require split-second focus and reaction. Studies have shown that gum chewers demonstrate faster reaction times and better sustained attention—both crucial for competitive sports.
Stress and Anxiety Management
Competition inherently involves pressure, and managing pre-game nerves or in-game stress can significantly impact performance. Research has demonstrated that chewing gum can reduce cortisol levels and help moderate the stress response.
The rhythmic motion of chewing provides a physical outlet for nervous energy, potentially preventing that tension from affecting performance. Many athletes describe gum chewing as a calming ritual that helps them enter a focused, relaxed state before and during competition.
Michael Jordan was famously known for chewing gum during basketball games. Baseball players, including many MLB pitchers, regularly chew gum in the dugout and on the field. Soccer superstar Cristiano Ronaldo has been spotted chewing gum before matches. The habit spans virtually every sport at the highest levels.
Physical Performance Benefits
Beyond mental benefits, some research suggests gum may offer direct physical performance advantages, though evidence varies across studies.
Increased Alertness and Energy
Chewing gum stimulates the nervous system, increasing heart rate slightly and promoting alertness. For athletes needing to transition from rest to maximum effort quickly—such as during halftime breaks or between events—gum may help maintain readiness.
Mint-flavoured gums may provide additional arousal effects through their scent, which has been studied for its ability to increase alertness and perceived energy levels. The combination of chewing stimulation and mint aromatherapy could offer compounded benefits.
Potential Effects on Physical Output
Some studies have investigated whether gum chewing directly affects physical performance metrics. A study published in the Journal of Physical Therapy Science found that chewing gum during warm-up was associated with improved subsequent exercise performance. Participants showed better results on physical tests when they had chewed gum beforehand.
However, it's important to note that research in this area is still developing, and effects vary between studies. The mental benefits of gum for athletes are more consistently demonstrated than direct physical performance enhancement.
Dry Mouth Prevention
Athletes often experience dry mouth during exercise due to mouth breathing and dehydration. Chewing gum stimulates saliva production, helping to keep the mouth moist and comfortable. This may be particularly beneficial in endurance sports or in hot, dry conditions.
A well-hydrated mouth is also more comfortable for athletes who need to communicate with teammates, call plays, or simply breathe comfortably during exertion.
- Enhanced focus: Improved concentration and reaction times
- Stress reduction: Lower anxiety and cortisol levels during competition
- Increased alertness: Nervous system stimulation and readiness
- Dry mouth relief: Stimulated saliva production during exercise
- Psychological ritual: Calming pre-competition routine
When Athletes Should (and Shouldn't) Chew Gum
While gum offers benefits, timing and context matter for athletic use. Understanding when gum is helpful versus when it might be problematic helps athletes use it effectively.
Appropriate Times for Gum
Before competition: The warm-up period and moments before competition begins are excellent times for gum. Chewing can help establish focus, manage nerves, and ensure alertness when it matters most.
During breaks: Halftime, between periods, or during timeouts provide opportunities to chew gum for sustained alertness and stress management throughout longer competitions.
Low-intensity activities: During lighter training sessions, recovery workouts, or skill practice, gum can be chewed safely while maintaining focus on technique.
After exercise: Post-workout gum chewing can help transition the body from exertion to recovery and provide oral hygiene benefits when brushing isn't immediately possible.
Times to Avoid Gum
High-intensity cardio: During maximum-effort activities where you're breathing heavily through your mouth, gum poses a choking risk. Avoid gum during sprinting, high-intensity interval training, or any activity where you're gasping for breath.
Contact sports during play: In sports with significant physical contact—like rugby, boxing, or wrestling—gum during active play can be dangerous if impact to the face dislodges it. Many athletes chew gum before matches and during breaks but remove it during play.
Swimming: Never chew gum while swimming. The combination of water in the mouth and physical exertion creates significant choking and aspiration risks.
Always prioritise safety over performance benefits. If you're unsure whether gum is appropriate for a particular activity, err on the side of caution. Remove gum before any high-intensity or high-impact activities where choking could be a risk.
Choosing the Right Gum for Sports
Not all gum is equally suited for athletic use. Consider these factors when selecting gum for exercise and competition:
Sugar-free is essential: Sugar-containing gum can contribute to dry mouth as the sugar draws moisture, and it's obviously not ideal for athletes watching their nutrition. Always choose sugar-free options.
Long-lasting flavour: You don't want to be constantly reaching for new pieces during competition. Choose gums known for sustained flavour so one piece lasts through your warm-up or break period.
Mint flavours: The alertness-enhancing properties of mint make it a popular choice among athletes. Peppermint or spearmint can provide both the cognitive benefits of chewing and the arousing effects of mint scent.
Firm texture: Gums that maintain their structural integrity during prolonged chewing are preferable for athletes. You don't want gum that becomes overly soft and risks breaking apart.
Oral Health Considerations for Athletes
Athletes face unique oral health challenges. Sports drinks, energy gels, and frequent carbohydrate intake can increase cavity risk, while mouth breathing during exercise dries out oral tissues. Sugar-free gum can play a helpful role in athletic oral health.
Chewing sugar-free gum, particularly varieties containing xylitol, after consuming sports nutrition products can help:
- Neutralise acids from sports drinks and energy gels
- Stimulate saliva to wash away sugar residue
- Provide xylitol's cavity-fighting benefits
- Maintain oral moisture during and after exercise
Many sports dentists recommend athletes carry sugar-free gum as part of their kit, using it after consuming high-sugar sports nutrition and when brushing isn't immediately possible.
Building Gum into Your Athletic Routine
If you want to incorporate gum into your sports or exercise routine, consider these practical tips:
Experiment during training: Don't try gum for the first time during important competition. Test it during practice to see how it affects your focus and whether it's comfortable during your specific activities.
Establish a ritual: Many athletes find that consistent pre-competition routines enhance focus and reduce anxiety. If gum helps you, make it part of your standard warm-up ritual.
Keep it accessible: Include gum in your gym bag or sports kit so it's available when you want it.
Know when to remove it: Develop awareness of when gum transitions from helpful to potentially problematic, and remove it before high-risk activities.
Conclusion
The prevalence of gum chewing among elite athletes isn't coincidental—there are genuine benefits that can support athletic performance. From enhanced focus and reduced anxiety to practical oral health advantages, gum offers multiple reasons for athletes to incorporate it into their routines.
However, like any performance tool, gum should be used thoughtfully. Timing matters, safety considerations are paramount, and what works for one athlete may not work for another. By understanding the science behind athletic gum use and applying it appropriately to your own training and competition, you can potentially gain a small but meaningful edge in your performance.