Between work, family and everything else on your calendar, your day is already full. So when you’re wearing clear aligners like Invisalign 20 to 22 hours a day for that perfect smile, fitting in a workout can feel like one more thing you don’t have room for. The good news: Most exercise is totally compatible with your trays. You just need to know when to, well, exercise caution.

When it’s safe to wear aligners

When it comes to exercising, you have a variety of choices. Fortunately, your aligners can be worn for most of your heart-pumping workouts.

“One of the greatest benefits of clear aligners is that they can be worn during nearly every type of physical activity,” says Dr. Laura Lawrence, director of dental services at Signature Health, Inc. in Painesville, Ohio.  “Whether you enjoy running, weightlifting, yoga, or team sports, your aligners can usually stay in place. In fact, maintaining an active lifestyle contributes to overall health, which supports healthy bone and gum tissues during orthodontic care.”

When it’s best to avoid aligners

There are times when it might be best to remove the aligner before participating, especially in contact sports.

“Athletes participating in sports such as ice hockey, American football, lacrosse, field hockey, boxing, mixed martial arts and other combat sports should wear a properly fitted sports mouthguard,” says Dr. Michael Sherman, orthodontist in Toronto and secretary-treasurer of the American Association of Orthodontists.

He says mouthguards may also be helpful while weightlifting to prevent excessive wear or strain on the aligner, especially for individuals who clench their teeth while lifting. If a mouthguard is required, you should remove your aligners before wearing a properly fitted mouthguard. “Clear aligners are designed to move teeth,” he says. ”They are not designed to protect against sports-related injuries and should never be considered a substitute for a sports mouthguard.”

Additionally, what you drink while exercising can determine whether your aligner should be removed.

“Water is perfectly safe to drink while wearing aligners, though it is important to note that bottled water is commonly more acidic than tap water, making tap water or alkaline water a better choice for the oral environment,” says Lawrence. “Sports drinks, energy drinks, soda, juice or protein shakes should be avoided while the aligners are in your mouth. Many of these beverages contain sugar or acids that can become trapped between the aligners and the teeth, increasing the risk of cavities, enamel damage or staining.”

Practical tips

A few small habits make it easier to balance an aligner’s wear-time requirements with an active routine, including:

• Keep the case on hand for high-intensity or contact activity to avoid damage to your aligner (and to prevent it from being lost in your endless gym bag).
• Add an aligner care kit to your gym bag that includes a toothbrush, floss and toothpaste so you can care for your teeth before reinserting.
• Talk to your orthodontist if you play contact sports regularly for advice on your wear schedule.

“The most important factor is not how much you exercise,” says Sherman. “It’s whether you can consistently meet the required wear time. Patients who do that can enjoy all the benefits of an active lifestyle while achieving a healthier, more attractive smile.”