In a few minutes you’ll know exactly how menthol—from our mint-based gels and bars—can help you feel less bunged up during hay fever season and potentially perform more comfortably in the heat.

Menthol is found naturally in the peppermint we use at KMC.

Menthol activates TRPM8 “cold” receptors, creating a cooling, clearer-airway sensation. Clinical studies show better perceived nasal patency and reduced breathlessness, and sports trials report modest benefits in the heat—mainly via perception, not magic decongestion (McKemy, Neuhausser & Julius, 2002; Eccles, 1988; Kanezaki & Ebihara, 2017; Stevens et al., 2016; Gavel et al., 2024).

Keep your core hay fever meds first-in-line, then layer menthol tactically (before/during hot workouts), trialled in training so race day feels familiar. Practical steps below.

 

 

How menthol works (in plain English)

Menthol triggers TRPM8 receptors in the nose and mouth—the same sensors that tell your brain “cool air incoming”. That signal makes breathing feel easier even when instruments don’t show big changes in airflow (McKemy, Neuhausser & Julius, 2002; Eccles, 1988). Randomised work with inhaled menthol finds little objective decongestion, but a consistent improvement in the sensation of nasal openness (Pereira et al., 2013; Eccles, 2003).

Takeaway: When pollen makes you feel stuffy, menthol can make it feel clearer—useful for comfort during training and events.

 

Menthol & hay fever: what it helps—and what it doesn’t

• Helps: Short-term, symptomatic relief—cooling, easier breathing, reduced perceived stuffiness (Eccles, 1988; Pereira et al., 2013).
  
• Doesn’t replace: Anti-inflammatory treatment for allergic rhinitis. NHS guidance still prioritises non-drowsy antihistamines and steroid nasal sprays; think of menthol as a comfort booster, not a cure (NHS, 2024).

There’s also supportive evidence that L-menthol odour exposure can reduce perceived breathlessness during exertion and walking tests—again, perception is the lever (Kanezaki & Ebihara, 2017; Kanezaki, Terada & Ebihara, 2020; Sato et al., 2023).

 

 

Menthol & performance: small but useful wins (especially in the heat)

• Endurance in heat: Menthol mouth-rinsing (~0.1%) improves thermal sensation and can deliver modest performance gains in hot conditions vs placebo (Stevens et al., 2016; Gavel et al., 2024).

• Why it helps: Benefits are largely perceptual—cooler mouthfeel, lower breathlessness, better comfort. Don’t expect big drops in core temperature (Gavel et al., 2024).

 

 

Make it practical: your KMC Plan

Use menthol as an adjunct, test what works for you, and keep it simple.

1. Pre-session comfort (high pollen): Take a small, mint-forward carb hit 15–20 min before you start—e.g. a squeeze from a KMC NRG GEL peppermint refill into your gel flask. Track RPE and breathing comfort in training (Stevens et al., 2016; Gavel et al., 2024).

2. During hard efforts in the heat: Periodic mint exposure (small gel sips) can improve thermal comfort and “feel” of airflow. Pair with your normal hydration/electrolytes routine (Gavel et al., 2024).

3. Gentle on the gut: Menthol/peppermint has a long history for GI comfort; enteric-coated peppermint oil appears in IBS guidelines—relevant if you’re prone to issues (NHS Medicines, 2025; Vasant et al., 2021).

4. Solid option when you want to chew: Classic KMC NRG Bar Original (Kendal Mint Cake) for steady carbs with that signature mint lift—ideal before steady aerobic work or as a top-up between reps.

5. Safety & sense: Keep first-line hay fever care (antihistamine, steroid spray) per NHS. Avoid strong menthol on young children’s faces; patch-test skin products if sensitive (NHS, 2024; NHS Medicines, 2025).

 

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Heads-up: This article is informational, not medical advice. If you have asthma, severe allergies or chronic respiratory disease, speak to your clinician before changing your routine.

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References

Casey, K.P., Borojeni, A.A.T., Koenig, L.J., Rhee, J.S. & Garcia, G.J.M. (2017) ‘Correlation between Subjective Nasal Patency and Intranasal Airflow Distribution’, Otolaryngology–Head and Neck Surgery, 156, pp. 741–750. https://doi.org/10.1177/0194599816687751. 

Eccles, R., Griffiths, D.H., Newton, C.G. & Tolley, N.S. (1988) ‘The effects of D and L isomers of menthol upon nasal sensation of airflow’, The Journal of Laryngology & Otology, 102(6), pp. 506–508. https://doi.org/10.1017/S0022215100105481. 

Gavel, E.H., Barreto, G., Hawke, K.V., Stellingwerff, T., James, L.J., Saunders, B. & Logan-Sprenger, H.M. (2024) ‘How Cool is That? The Effects of Menthol Mouth Rinsing on Exercise Capacity and Performance: A Systematic Review and Meta-analysis’, Sports Medicine – Open, 10(18). https://doi.org/10.1186/s40798-024-00679-8. 

Kanezaki, M. & Ebihara, S. (2017) ‘Effect of the cooling sensation induced by olfactory stimulation by L-menthol on dyspnoea: a pilot study’, European Respiratory Journal, 49(4), 1601823. https://doi.org/10.1183/13993003.01823-2016. 

Kanezaki, M., Terada, K. & Ebihara, S. (2020) ‘Effect of Olfactory Stimulation by L-Menthol on Laboratory-Induced Dyspnea in COPD’, Chest, 157(6), pp. 1455–1465. https://doi.org/10.1016/j.chest.2019.12.028. 

Khanna, R., MacDonald, J.K. & Levesque, B.G. (2014) ‘Peppermint oil for the treatment of irritable bowel syndrome: a systematic review and meta-analysis’, Journal of Clinical Gastroenterology, 48(6), pp. 505–512. https://pubmed.ncbi.nlm.nih.gov/24100754/. 

McKemy, D.D., Neuhausser, W.M. & Julius, D. (2002) ‘Identification of a cold receptor reveals a general role for TRP channels in thermosensation’, Nature, 416, pp. 52–58. https://doi.org/10.1038/nature719. 

McKemy, D.D. (2007) ‘TRPM8: The Cold and Menthol Receptor’, in The TRP Channels. National Center for Biotechnology Information (NCBI) Bookshelf. Available at: https://www.ncbi.nlm.nih.gov/books/NBK5238/. 

NHS (2024) ‘Hay fever’. Available at: https://www.nhs.uk/conditions/hay-fever/ (Accessed 15 August 2025). 

NHS Medicines (2025) ‘Peppermint oil: a medicine that relieves stomach cramps’. Available at: https://www.nhs.uk/medicines/peppermint-oil/ (Accessed 15 August 2025). 

Pereira, E.J., Sim, L., Driver, H.S., Parker, C.M. & Fitzpatrick, M.F. (2013) ‘The effect of inhaled menthol on upper airway resistance in humans: a randomized controlled crossover study’, Canadian Respiratory Journal, 20(1), e1–e4. https://doi.org/10.1155/2013/383019. 

Sato, N., Kanezaki, M., Kubo, A., Terada, K. & Ebihara, S. (2023) ‘L-Menthol Olfactory Stimulation Reduced Dyspnea Sensation during the 6-min Walk Test in Patients with Chronic Breathlessness Syndrome: A Pilot Study’, Journal of Clinical Medicine, 12(17), 5587. https://doi.org/10.3390/jcm12175587. 

Stevens, C.J., Thoseby, B., Sculley, D.V., Callister, R., Taylor, L. & Dascombe, B.J. (2016) ‘Running performance and thermal sensation in the heat are improved with menthol mouth rinse but not ice slurry ingestion’, Scandinavian Journal of Medicine & Science in Sports, 26(10), pp. 1209–1216. https://doi.org/10.1111/sms.12555. 

Vasant, D.H. et al. (2021) ‘British Society of Gastroenterology guidelines on the management of irritable bowel syndrome’, Gut, 70, pp. 1214–1240. (See peppermint oil recommendation). Available at: https://gut.bmj.com/content/gutjnl/early/2021/04/27/gutjnl-2021-324598.full.pdf. 

Vicks VapoRub (Patient Information Leaflet) (n.d.) Boots UK. ‘Do not use on children under 2 years’. Available at: https://www.boots.com/…/10060261%20rub%20PIL.pdf (Accessed 15 August 2025). 

Neto, M.M., et al. (2023) ‘Influence of the administration form of menthol in physical exercise performance: A systematic review’, Science & Sports, 38(6), 488–498 (online ahead of print). https://doi.org/10.1016/j.scispo.2023.07.005.