Do Kids Need Sports Drinks to Stay Hydrated?

When your kids are out of school for the summer, you want them to have plenty to do. Day camps, sports leagues and time at the swimming pool are all great ways to keep your kids active (and off their screens). However, if your kids are outdoors in the summer heat, it’s important to ensure they stay hydrated. While sports drinks replace electrolytes lost during physical activity, they may not be the best choice for most children’s hydration. In most instances, water may be just what the doctor ordered.

Why Hydration Matters

The amount of water that makes up the body is usually within the 45-75% range. Getting enough water each day is important for your body to function properly. Drinking water regulates your body temperature, helps with digestion and brain function, and can also help prevent cavities if the water is fluoridated.

We lose water through the course of normal activities, such as breathing, urinating and sweating. During the hotter summer temperatures, drinking fluids helps keep your body from overheating by replenishing what you lose from sweating.

How Much Water Does a Child Need?

Your child’s ideal daily water intake varies depending on their age and activity level. If you’re worried your child isn’t drinking enough plain water, remember they are also getting water in other beverages, such as fruit juice and milk, and in fresh fruits and vegetables at meals.

More About Sports Drinks

Sports drinks do have some benefits. Electrolyte replacement can also be beneficial when your child is sick. However, for kids engaged in normal levels of activity, additional fluid from sports drinks may not be necessary.

Most sports drinks contain high levels of added sugar, which are beneficial for long duration games and activities where food cannot be consumed. Kids and teens not participating in these types of activities likely don’t benefit from a sports drink if they consume water with regular meals and snacks.

Sports drinks and electrolyte replacement drinks can also have high levels of sodium. In short, sports drinks are not the healthiest option for your child to consume on a daily basis, nor are they considered a requirement for adequate rehydration in children and teenagers.

Download this guide on hydration drinks from our Certified Sports Dietitian

Hydration Drinks – Choose Wisely (English)
Hydration Drinks – Choose Wisely (Spanish)

If Your Child Is Picky About Beverages

If your child only likes certain drinks or would always reach for sugary soda if given the chance, you can try different strategies to boost hydration while limiting sugar. Try these tips for staying hydrated:

• Encourage fruit intake. Most fruits have high water content. Serving fresh fruit, such as watermelon or oranges, at meals and for snacks can improve hydration.
• Flavor their water. Put fresh fruit or herbs in water to add flavor without calories or sugar. You can also freeze fruit in ice cube trays and toss it in fresh water to cool it down.