As an alternative to ingesting caffeine, a small number of studies have tested the effects of chewing a caffeine-containing gum or mouth-rinsing a caffeine-containing solution. The evidence suggests that caffeine gum may have a very small beneficial effect on endurance and strength-related outcomes, but only if the gum is chewed less than 15 minutes before exercise at a caffeine dose of at least 3 mg per kilogram of bodyweight (equivalent to approximately 210 mg in a 70 kg person).[1] Meanwhile, the results from the small number of published mouth rinse studies are equivocal, so it is currently unclear whether mouth-rinsing caffeine is as effective as ingesting it.[2][3] Further high-quality research is needed to clarify whether these alternative routes of caffeine delivery are a valid alternative to ingesting caffeine.
Does a caffeine-containing mouth rinse or chewing a caffeine gum have the same effect on exercise performance as ingesting caffeine?
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•Last Updated: May 16, 2025
Chewing caffeine gum may provide a small benefit to endurance and strength if it is done shortly before exercise at a sufficient dose, although the effectiveness of caffeine mouth rinses remains unclear. More high-quality research is needed to determine whether these methods are valid alternatives to ingesting caffeine.