Why Runners Are Drinking — and Spitting Out — Their Carbs

The Trend: Fall marathon season has begun, with a few of the biggest in the country happening in October and November. Rather than sucking down a gel, you might see marathoners and other athletes skipping actual food and drinking — and spitting out — a liquid carb solution instead. 

What People Are Saying: Usually toward the end of a game or long race, athletes take a swig, swish it around like mouthwash, then spit it out. This is called carb rinsing, and by activating the brain through nerves in the mouth, it “tricks” the body into feeling like it has more energy. Carb rinsing can be done with an energy drink or a solution containing carbohydrates like maltodextrin, an easily digestible carb made from starch. Some rinses also contain caffeine or menthol.

What to Know: Studies have found that carb rinsing can provide a small, quick performance boost, particularly during longer or more intense exercise. A carb rinse is probably not necessary if you’re on a short morning jog, but it’s generally safe to try during a race if you feel like you need an energy boost — just make sure you don’t accidentally spit on your competition when you’re doing it.