TikTok is an entertaining social media platform that may occasionally offer some useful advice—or new recipe ideas. However, when it comes to medical advice, it’s best to consult reliable sources before trying any new fads. Some TikTok trends are more than misguided; they’re potentially dangerous. One recent example is the suggestion that dry scooping pre-workout powders is a safe way to boost your performance.
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What is dry scooping?
Approximately 70% of young adults consume at least one nutritional supplement and one of the most popular categories is the pre-workout energy drinks designed to boost energy and athletic endurance, according to a study in the Journal of the International Society of Sports Nutrition. Pre-workout powders are meant to be dissolved in water. Dry scooping involves swallowing a scoopful of powder without diluting it.
Pre-workout powder is a multi-ingredient supplement, explains Melissa Nicoletti, MD, a sports medicine specialist in Coral Gables, Florida. “A lot of the ingredients,” Dr. Nicoletti says, “are naturally occurring in our body, but having this extra boost gives you more energy in the performance of the workout. The biggest appeal for the dry scooping part is faster absorption.”
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Is dry scooping safe?
TikTok videos claim that dry scooping pre-workout not only boosts energy and increases endurance, but delivers these results much faster. However, dry scooping—which ignores manufacturer recommendations—can result in serious side effects and possibly land you in the hospital. A study presented at the 2021 American Academy of Pediatrics National Conference and Exhibition warned that dry scooping has the potential for “accidental overconsumption, inhalation, and injury.”
Dry scooping can cause a variety of symptoms, which should prompt users to seek medical advice:
- Difficulty breathing
- Heart palpitations
- Irregular or accelerated heartbeat
- Dizziness
- Nausea
- Diarrhea
If you experience any of these symptoms, you can call Poison Control for guidance on whether to head to the hospital.
Why is dry scooping bad?
There are several reasons to skip this fad. Learn more about the risks of dry scooping.
1. Caffeine overdose
Most people consume caffeine every day—in coffee, tea, or even in foods like chocolate. Pre-workout powders also contain this popular stimulant, just in powder form. When used correctly, you mix a scoop with water, which dilutes the caffeine. “When you just consume it straight from the container without diluting it, you’re getting a high dose of caffeine and the other ingredients all at once,” says Kelly Johnson-Arbor, MD, a medical toxicologist and co-medical director of the National Capital Poison Center. “That could be problematic. That could be poisonous.”
The FDA estimates that an eight-ounce cup of coffee contains about 100 mg of caffeine, but some coffee—espresso or cold brew—can have more. A scoop of one popular brand of workout powder contains three times the caffeine content of a cup of coffee and delivers it all at once. Without any liquid to dilute the caffeine, ingesting pre-workout can result in caffeine poisoning. In 2021, Newsweek reported an incident of a dry scooping pre-workout heart attack in a 20-year-old woman and also reported the story of a male fitness influencer who tried dry scooping and went to the ER with a stroke.
High levels of caffeine have negative side effects from shakiness to abnormal heart rhythms. “This can be exacerbated with the dry scooping [and the] rapid absorption into your body,” Dr. Nicoletti says. “You can get tremors, seizures, irregular heartbeat. Your blood pressure and your heart rate are going to go up. This is similar to having a dose of amphetamine in your system, and this is all before working out.”
During a normal workout, your heart rate and blood pressure naturally increase. And that’s without any pre-workout supplementation. “While the pre-workout might give you that extra motivation, that boost to work out, it’s compounding the extra work your heart is doing to ensure proper blood flow,” Dr. Nicoletti says. “Your heart might not be able to keep up.”
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2. Inhalation
Another risk associated with dry scooping is accidental inhalation. It’s difficult to swallow chalky, dry powder, so it poses a choking hazard. Because the supplement powder is so chalky, it forces you essentially to gasp for air, which means the powder can go into your lungs.
“That’s called aspiration, which can potentially cause irritation, inflammation, and infection,” Dr. Nicoletti says. Aspiration can lead to pneumonia.
3. Overexertion or injury
When you dry scoop, you might work out for longer than normal without feeling as tired. That’s the whole point of pre-workout powders, but when taken to the extreme, they can be dangerous. “There’s also an increased risk of injury because you’re overexerting yourself,” says Dr. Nicoletti. “You have that extra boost that you received from the dry scooping, and you might have a decreased rate of perceived exertion. You’re able to push past it faster and harder, and that may result in an unintentional injury.”
4. Stomach problems
Besides caffeine, pre-workouts often contain ingredients such as creatine (a substance naturally found in muscle cells), the amino acids beta alanine and l-arginine, as well as various artificial sweeteners. Ingesting a big dose of artificial sweeteners so rapidly can cause GI distress, such as diarrhea and cramping.
5. Muscle tingling
Beta-alanine, a common ingredient in protein powders, is thought to delay lactic acid build-up and cramping, which allows you to work out for a longer period of time at a higher level. However, a large dose may also have an unexpected side effect: a tingling sensation. “Usually [the tingling sensation] moves through your body very quickly, and it can be a little bit uncomfortable,” Dr. Nicoletti says. “Not everyone gets that side effect. But when you pre-scoop, without water, it’s very common.” That tingling feeling can spread to your whole body, similar to the pins and needles sensation when a body part “falls asleep.” This feeling can lead to anxiety and further increase your heart rate.
6. Dizziness or fainting
Another common pre-workout ingredient is l-arginine, which is the amino acid that helps the body build protein. It is a precursor to nitric oxide. “The purpose of nitric oxide—which is found in medications some people take—is that it helps to increase blood flow,” Dr. Nicoletti says. “Well, if you are dry scooping, you are getting a large amount of this vasodilation, which is increasing blood flow, and it can cause people to have extreme dizziness and pass out from it.” This may cause problems when a large amount is taken by a person already using medication to increase blood flow.
7. Exacerbation of existing conditions
Pre-workout supplements may cause problems in people with pre-existing conditions, such as heart disease, high blood pressure, or respiratory issues, even when taken as directed. People with these types of health issues should talk to a healthcare provider before trying any new supplement—whether dry scooping or not.
8. Interaction with current medications
Another consideration is that dietary supplements are not regulated by the Food and Drug Administration (FDA) and that means it can be hard to know exactly what’s in them. “People who use these products need to be careful as they might be getting ingredients they aren’t expecting,” Dr. Johnson-Arbor says. “And those ingredients may interact with over-the-counter and prescription medications.”
How to use pre-workout safely
“Pre-workout can absolutely be safe if you’re taking it based on the label and reading the instructions,” Dr. Nicoletti says. “But if it’s your first time or you know you have a sensitivity, it’s recommended that you don’t do the full scoop.” Start slow with a half or quarter dosage, then see how your body reacts. Take it as indicated, by dissolving it—not dry scooping—and hydrate throughout your workout. It’s also advisable to check with your primary care provider or pharmacist before introducing a new supplement to your diet.
“I think that the safest way to use these products is to use them as directed on the package label,” Dr. Johnson-Arbor says. “It might not be as exciting as what’s seen on TikTok these days, but that is more likely the safer way to use them. Just because it’s on TikTok does not mean it’s safe or that people should necessarily be following it.” Now that’s medical advice you can follow!
