If you are worried about your kid playing back-to-back games in the heat, you are not alone. I was asked recently about the best electrolyte drinks for kids. Well, like with many questions I field, I have a doctor answer and a practical answer.
My doctor answer is simple:
For day to day needs– even highly competitive sports– your kid does not need an electrolyte mix. Water, milk, and real food does the trick. If your kid is playing back-to-back soccer games in 90 degree heat, then an electrolyte drink may be a convenient option to prevent dehydration.
In fact, in some studies, children stayed better hydrated when offered a flavored drink.
My Practical Answer
If you’re a parent who prefers to use an electrolyte drink, I understand. In addition to the physiology of salt and water balance, there’s a psychological aspect to hydration—and I get that. So, if you’re going to use something, I certainly have an opinion on which is best.
For Everyday Use
During most practices and games, the goal is to prevent significant dehydration.When water and snacks don’t cut it, I prefer Cure or Hiya. These brands use natural ingredients and do not contain large amounts of salt or sugar. They’re a more palatable alternative to actual oral rehydration solutions (see below). Please note: No one is paying me anything for this information. These are just my medical opinions.
Other more common sports drinks tend to contain excessive amounts of sugar, sodium, and artificial additives.
For Dehydration (e.g., Vomiting and/or Diarrhea)
For rehydration in the face of a mild stomach bug with vomiting or diarrhea, a solution that is made for significant fluid losses is ideal. Oral rehydration solutions like pedialyte contain the salt to sugar ratio required for optimal intestinal absorption of fluids. Moreover, the sugar used, dextrose, is proven to work in legitimate dehydration (I’m talking Cholera). Having said that, one study found that dilute apple juice was also effective in keeping kids out of the hospital when mildly dehydrated. My advice: let your child drink whatever they are willing to drink, as long as they are drinking fluid.
If you think your child is having excessive vomiting and/or diarrhea, please contact your physician! Dehydration can happen fast and is a serious medical condition.
Keep in Mind
While many parents worry about dehydration, what you may actually be trying to prevent is heat exhaustion or heat stroke. Proper hydration helps reduce this risk, but so do the following:
- Taking regular breaks
- Using a cooling towel
- Pouring water directly on your child
- Ensuring shaded rest areas
The risk of heat-related illness increases in humid conditions or if your athlete isn’t acclimated to local weather. Advocate for your kids by encouraging coaches to offer shade, water, and adequate cooling periods.
And of course, don’t forget: you know your kid best.
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References:
Belval, Luke N et al. “Practical Hydration Solutions for Sports.” Nutrients vol. 11,7 1550. 9 Jul. 2019, doi:10.3390/nu11071550
Borra, Vere et al. “Oral Rehydration Beverages for Treating Exercise-Associated Dehydration: A Systematic Review, Part I. Carbohydrate-Electrolyte Solutions.” Journal of athletic training vol. 60,1 (2025): 34-54. doi:10.4085/1062-6050-0682.22
De Brier, Niels et al. “Oral Rehydration Beverages for Treating Exercise-Associated Dehydration: A Systematic Review, Part II. The Effectiveness of Alternatives to Carbohydrate-Electrolyte Drinks.” Journal of athletic training vol. 60,1 (2025): 55-69. doi:10.4085/1062-6050-0686.2
