Which Electrolyte Drinks Should I Give My Kids?
Written by: Jessie Whelan
Electrolyte supplements seem to be all the rage recently! But what are electrolytes anyway? Are they safe for kids? Do my kids really need electrolyte drinks?
Our guest author Jessie Whelan did a deep-dive into the research behind electrolyte drinks, and compared nearly 30 different electrolyte drinks to determine the top choices for kids.
What are electrolytes?
Electrolytes are minerals that help balance the amount of water in the body. They are also key to the function of the muscles and heart, regulate blood pressure, and help send nerve signals throughout the body.
Important electrolytes include: sodium, potassium, chloride, magnesium, calcium, phosphate, and bicarbonates.
Where are electrolytes found?
Electrolytes are commonly found in many food sources such as bananas, citrus, leafy greens, avocados, potatoes, mushrooms, seafood, tofu, dairy products (i.e. milk, cheese, yogurt), nuts, seeds, and beans.
The body can show signs and symptoms of lacking electrolytes in various ways. Some common signs and symptoms that your body requires more electrolytes are:
Muscle cramps and/or spasms
Chronic headaches
Chronic fatigue
Brain fog
Constipation
Diarrhea
Irregular heartbeat
Can kids have electrolyte drinks?
Yes! Electrolytes are perfectly safe for children, and in some cases extra electrolytes from foods or drinks are needed.
When do kids need electrolytes?
While everyone’s body requires electrolytes to function properly, people who are generally more active and/or participate in vigorous activity like intense exercise or sport training and events likely require even more.
Electrolytes are lost through bowel movements, urination, sweating, and vomiting. Those with more active lifestyles, or who participate in sports where they are losing more body fluids through the process of sweating will benefit from an increased electrolyte intake.
Electrolytes will also benefit your kids during periods of illness where they may be losing a lot of fluids through excessive vomiting, diarrhea, or profusely sweating through a fever.
Electrolytes can be replenished by consuming a variety of foods, in addition to electrolyte rich beverages.
How often should kids have electrolyte drinks?
Electrolyte drinks should be consumed in times when kids are losing significant fluids through intense exercise that lasts longer than 1 hour, or have recently experienced bouts of vomiting and diarrhea related to illness.
In most cases, kids can have 1 to 2 electrolyte drinks per day. Always consult with your pediatrician or dietitian if you have specific questions or concerns about your kid’s electrolyte needs.
How do you know which electrolyte drink to choose?
What are electrolyte drinks?
An electrolyte beverage is a beverage that contains essential electrolytes. Beverages may be ready made (think Gatorade), or come in powder, tablet, or droplet form to be mixed with water.
Electrolyte beverages will vary in electrolyte balance, added vitamins and minerals, and different flavors available.
Because there are so many right?! It’s really up to you, and hopefully this guide helps you make an informed decision.
Considering the sugar in an electrolyte drink
We’ll use Gatorade as a baseline since it is so recognizable.
The main purpose of an electrolyte beverage is to replenish the essential electrolytes (sodium, potassium, and magnesium) to help maintain the appropriate amount of fluid in your body, and to help your nervous system function properly, which will help your muscles function properly (and not cramp up on you!).
A question that parents have with beverages like Gatorade is the sugar content. A typical 20 ounce bottle of Gatorade contains approximately 36 grams of added sugar, which is equal to about 9 teaspoons.
While this number might seem a bit high for sugar in a beverage, there is one important factor you must remember - our bodies actually do need sugar!
Even when you’re at rest, the body utilizes sugar (which are carbohydrates, our body’s main source of fuel) to power your brain and muscles. The more you burn off, the more you need to replenish. This is true for adults and kids.
That’s right - electrolytes aren’t the only things that need replenishing after intense physical activity - carbohydrates need replenishing too!
Having too little carbohydrates, especially in a highly active kiddo, can lead to feelings of dizziness, lightheadedness, fatigue, weakness, and brain fog.
While you can certainly help your kid replenish their carbohydrate stores from food sources (grains, fruit, and dairy foods are some great sources of carbohydrates), there is nothing wrong with choosing a sweetened electrolyte drink to help your kiddo get some fueling carbohydrates.
Ok, but what if I want a zero to low sugar option?
If you’re feeling like you would prefer to have your kid replenish their glucose stores with food and are on the hunt for zero to low sugar electrolyte drink options, it's your lucky day because there are many.
SO. MANY.
Pretty much every electrolyte drink we reviewed comes in a sweetened or unsweetened option. And many of the electrolyte drinks on the market are more lightly sweetened, with maybe 10-12 grams of sugar per serving.
Other considerations when choosing an electrolyte drink
Many brands offer electrolyte drinks that contain added vitamins, minders and antioxidants for an extra boost of nutrition. And if your kiddo has been ill, you can look for immune-supporting nutrients like Vitamin C and Zinc.
If you’re looking to help your kid optimize after a game or training session, look for drinks that contain B vitamins and essential amino acids.
One type of drink to be a bit cautious with for your kid is drinks marketed as Energy supplements. These may contain caffeine or other ingredients that are geared toward adults rather than kids.
Our top picks for electrolyte drinks for kids
With so many different electrolyte drinks available in the stores, we compiled our list of top picks for kids based on their needs.
Want to make your own electrolyte drink at home?
Good news! Making your own DIY electrolyte drinks for kids is quick and easy, using just a few simple ingredients. Here are two recipes to get you started:
Tropical Hydration
Pineapple juice and coconut water are both great sources of potassium. This drink also contains electrolytes magnesium, sodium, chloride. Serve chilled or over ice.
4 ounces pineapple juice
4 ounces coconut water
8 ounces water
1/8 teaspoon salt
Very Orange Blast
This super simple electrolyte drink contains potassium and magnesium thanks to tasty OJ! This recipe adds water to dilute the orange juice and make it more drink-able in the summer, and to have a less sweet option.
8 ounces orange juice
8 ounces water
1/8 teaspoon salt
About the Author
Jessie Whelan is a professional dancer by trade who holds additional degrees & certifications in nutrition and various forms of fitness. Jessie is receiving her Masters of Nutrition & Wellness in May of 2024, and will also be RD eligible. You can find her at www.strongrootsperformance.com.