How To Not Get Cotton Mouth When Running

When it comes to running, there are few things more annoying than the uncomfortable sensation of cotton mouth. That dry, parched feeling in your mouth can really put a damper on your workout and make it difficult to keep going. As someone who has experienced this all too often, I’ve learned a few tricks to help prevent cotton mouth while running. In this article, I’ll share my personal tips and techniques to keep your mouth feeling hydrated and fresh during your runs.

Stay Hydrated Throughout the Day

One of the main reasons we experience cotton mouth while running is dehydration. It’s important to remember that hydration isn’t just about what you drink during your workout, but also how well you hydrate throughout the day. Make sure you’re drinking plenty of water before, during, and after your runs. Aim to drink at least 8 cups of water throughout the day to keep your body properly hydrated. If you’re someone who tends to forget to drink water, set reminders on your phone or keep a water bottle with you at all times.

Choose the Right Pre-Run Snack

What you eat before your run can also play a role in preventing cotton mouth. Avoid foods that are high in sugar or salt, as they can contribute to dehydration. Instead, opt for a light and hydrating snack, such as a piece of fruit or a smoothie. These snacks will not only help keep you hydrated but also provide you with the necessary energy for your run.

Breathe Through Your Nose

Believe it or not, the way you breathe can affect the moisture in your mouth. When you run, try to breathe through your nose rather than your mouth. Breathing through your nose helps to humidify the air before it reaches your throat, preventing it from drying out your mouth. Practice nasal breathing during your training runs so that it becomes natural and effortless on race day.

Use a Hydration Pack or Belt

If you find that hydrating before and during your run isn’t enough to prevent cotton mouth, consider investing in a hydration pack or belt. These handy accessories allow you to carry water with you during your run, making it easy to take sips whenever you need to. Having a constant supply of water can help keep your mouth moist and prevent the uncomfortable feeling of cotton mouth.

Suck on Ice Chips

Another trick that I’ve found helpful is sucking on ice chips before and during my run. Not only do they provide a refreshing burst of hydration, but they also help to keep your mouth moist and cool. Just make sure to have a small bag of ice chips ready before you head out for your run. Trust me, it’s a game-changer!


Dealing with cotton mouth while running can be a real nuisance, but with a few simple strategies, you can keep your mouth feeling fresh and hydrated throughout your workout. Remember to stay properly hydrated throughout the day, choose the right pre-run snack, breathe through your nose, consider using a hydration pack or belt, and don’t forget about the magic of ice chips. By implementing these tips, you’ll be able to focus on your run without being distracted by the discomfort of cotton mouth. Happy running!