Two main causes of sore throats during exercise are nasal obstruction and acid reflux.

Poor Airflow Through the Nose

Poor flow of air through the nose makes it harder to get enough oxygen, especially during a workout. We are inclined to open our mouths to breathe better, especially when we are out of shape. And many of us who are in shape find it more comfortable to breathe through the mouth, particularly when the nose is not working properly. Mouth breathing, however, can dry out the throat, causing it to feel irritated and sore for some people. We are born as obligate nose breathers, meaning our bodies physiologically prefer breathing through the nose. While the mouth is meant for eating and talking, the nose is meant for breathing; it is our air filter and air moisturizer. Therefore, when possible, it is best to breathe through the nose while exercising.

‘Silent’ Acid Reflux

Chronic acid reflux that we are not aware of—also known as silent reflux—can cause sore throats, hoarseness, and throat clearing. Working out soon after eating, before you digest your food, can allow acid into the back of the throat as you jump up and down, causing throat pain. Many of us make thick mucus that coats the throat and protects it from the acid, but some of us don’t have enough, and our throats get sore as a result. To prevent exercise-induced sore throat from acid reflux, try waiting to work out until three hours after eating, and cut down on highly acidic foods. If that is not enough, you can try an over-the-counter acid reflux pill one hour prior to exercise. Then if still not improving, see your doctor.