Do Kids Need Sports Drinks?

By: Chloe Giraldi, MS, RD, LDN

By: Chloe Giraldi, MS, RD, LDN

If you have kids, you’ve probably wondered if those brightly colored beverages are necessary, or if they are appropriate for your child overall. After all, when we were kids, Gatorade seemed to be the only game in town, but with even more on the market today, you are likely wondering if these beverages are necessary, what the differences are, and if they are providing the hydration and performance support that they claim. Let’s take a closer look at if kids need sports drinks and separate some fact from fiction, and do kids need sports drinks?

To start, sports drinks are beverages specifically formulated to hydrate and replenish glucose, fluids, and electrolytes that are lost during physical activity. Sports drinks typically contain water, carbohydrates, electrolytes (such as sodium, potassium and magnesium), and sometimes vitamins, minerals or antioxidants or other additives. Sports drinks are designed with carbohydrates and electrolytes for quick hydration and absorption and are usually used in activities lasting an hour or more.

Note: Sports drinks are different from energy drinks. Energy drinks contain caffeine and other substances that are marketed to support increased energy levels, and alertness.

Marketing efforts often portray sports drinks as essential for optimal hydration and performance, but the reality is a bit more nuanced. While sports drinks can be helpful for athletes engaged in prolonged or intense physical activity, they may not be necessary for shorter or less intense bouts of exercise.

Additionally, there are many products on the market today that claim to be designed for hydration and performance, but are actually lacking in ingredients for both.

Example: Prime Hydration – these 16 oz. bottles are suboptimal in both the amount of carbohydrates they contain at only 5 grams, they also contain low amounts of sodium, ingredients that are crucial for hydration beverages.

• It depends on the circumstances. Water is generally the best option for kids and  the most accessible. For shorter or less intense activities, water is typically sufficient for hydration. 
• During heat and humidity or prolonged exercise lasting more than 60 minutes, sports drinks might help them replenish electrolytes and provide a source of energy in the form of carbohydrates but it is best to check in with your pediatrician or a sports dietitian based on your child’s needs.
• Getting your kids into the habit of hydrating with water throughout the day, and with meals is the first step in supporting their hydration. Pack them with a refillable water bottle to take along with them to school and sporting events and check in to see how often they refilled it during the day.

• If your child is not active, excessive consumption of sports drinks can lead to an intake of unnecessary sugar and calories. This may contribute to weight gain and risk of dental cavities. 
• Some sports drink brands are entering into the energy drink market, so the same brand you are familiar with might have a new variation that contains caffeine. This makes overconsumption extremely dangerous to children. It’s important to read the label on the products that they are consuming to understand what is inside, as well as the serving size.

• Research on the impact on the benefits of sports drinks for children is lacking¹. Part of this might be due to the fact that children sweat at highly variable rates making it hard to understand when these drinks might be useful¹.  
• Sports drinks are generally most beneficial during prolonged or intense physical activity that is 60 minutes or longer, particularly in hot or humid conditions where electrolyte loss through sweat is increased.

• Water remains the best choice for hydration in most situations. 
• Homemade electrolyte solutions can provide similar benefits to store-bought  options. To make your own, include salt, sugar, water, lemon juice and fruit or 100% fruit juice.
  • Recipe for homemade citrus lemon electrolyte drink
    • ½ cup 100% orange juice
    • ¼ cup fresh lemon juice
    • 2 cups water
    • 2 tbsp honey
    • ⅛ tsp Himalayan salt

• Encourage your child to drink water regularly throughout the day, not just during exercise. Have them bring a refillable water bottle with them to school  and activities. Have them listen to their bodies and drink when thirsty.
• Offer kids healthy snacks with high water content, such as fruits (melons, strawberries, oranges) and vegetables (cucumber, celery, lettuce). 
• Serve milk with meals. Not only does this help them build strong bones with calcium, vitamins and minerals, but it contains water and protein.

Sports drinks may or may not be necessary for kids depending on the amount of time they are active, as well as their diet. Parents can take several steps to be an active part of their child’s performance and hydration to best support their health and should check with their pediatrician² or a  sports dietitian.

• Pound CM, Blair B; Canadian Paediatric Society, Nutrition and Gastroenterology Committee, Ottawa, Ontario. Energy and sports drinks in children and adolescents. Paediatr Child Health. 2017 Oct;22(7):406-410. doi: 10.1093/pch/pxx132. Epub 2017 Oct 6. PMID: 29491725; PMCID: PMC5823002.
• Committee on Nutrition and the Council on Sports Medicine and Fitness. Sports drinks and energy drinks for children and adolescents: are they appropriate? Pediatrics. 2011 Jun;127(6):1182-9. doi: 10.1542/peds.2011-0965. Epub 2011 May 29. PMID: 21624882.