Athletes are always searching for ways to gain an edge, from protein supplements to advanced training techniques. Now, a new trend has emerged: baking soda.

Due to its ability to neutralize lactic acid buildup during intense exercise, some runners and endurance athletes believe sodium bicarbonate can delay fatigue and enhance performance. Canadian runner Marco Arop, who secured a silver medal in the 800-meter final at the 2024 Paris Olympics, credited baking soda as part of his pre-race routine.

But is it a breakthrough or just another passing trend?

The Science Behind Baking Soda as a Performance Booster

Sodium bicarbonate is alkaline in nature, meaning it can counteract the acidity produced by the body during high-intensity exercise. In events like the 800 meters, which demand both speed and endurance, rising acidity levels impair muscle function, slowing runners down.

This has led some athletes to view baking soda the same way they see traditional supplements.

“I would [take baking soda] because the way I see it, it’s like a supplement,” senior athlete Mia Marin said. “If you care about how you perform, you’ll look at what supplements you need by taking blood work and seeing what’s low. So if baking soda works like a supplement and helps you race better, we might as well just do it.”

Not all athletes share that confidence. Senior distance runner Darsh Singh expressed doubt that his team would experiment with baking soda.

“[The team] probably won’t implement this because if there are side effects like nausea, our coach probably wouldn’t let us take it,” Singh said. “But I feel like if you perform well in the race and then you start feeling sick afterward, that’s fine because you did well in the race.”

The Risks: More Than Just a Stomachache

Despite potential benefits, experts warn of serious risks.

“I do not think using baking soda is safe,” West Chicago Community High School nurse Cathy Collins said. “Baking soda can cause bloating, nausea, vomiting, diarrhea, and abdominal pain. There are more serious side effects: muscle cramping, muscle spasms, weakness, seizures, and cardiac rhythm disturbances which can cause death.”

For some high school athletes, the dangers may outweigh the rewards.

“I worry that the student may not take the recommended dose, and if they do better while taking the baking soda, will they increase the amount they are taking so they can do even better?” Collins said. “If they increase the amount they are taking, will that lead to more serious side effects? Is the student actually weighing out the correct dose or just guessing?”

Elite Athletes vs. High School Runners

While professionals like Arop have experimented with baking soda, high school coaches remain skeptical.

“I do feel that if this method can enhance performance, even slightly, it would most likely happen at the elite levels of running, i.e. top college athletes and professionals,” West Chicago track coach Dan Greco said. “At the high school level, there is such a wide range of talent levels and abilities that this method probably won’t make much of a difference. It might help an athlete achieve a new personal record, but not decide the outcomes of races.”

The Future of Baking Soda in Sports

With growing interest in sodium bicarbonate as a performance enhancer, some companies have already developed new ways to make it safer.

Swedish sports nutrition brand Maurten has released a starchy gel infused with baking soda, designed to reduce common gastrointestinal issues. According to Maurten’s research, this innovation is already being used by Olympic gold medalist Emmanuel Wanyonyi and British champion Keely Hodgkinson, two of the world’s top 800-meter runners.

Still, experts advise caution.

“When it comes to any type of enhancements, I would always err on the side of caution,” Greco said. “Just because someone you see online is doing something or this technique is trending, it does not mean that it necessarily will work for you.”

For high school athletes, the safest approach might be to stick to proven training methods rather than chasing the latest performance trend.

“If students do try baking soda, it should not be for a meet or a game because you do not know how your body is going to react,” Collins said. “Instead, take it for practice.”

For now, baking soda remains an intriguing but controversial addition to the world of endurance sports. Whether it becomes a staple for runners or fades like many past trends, only time will tell.