How to Tell if Your Kid Really Needs an Electrolyte Drink

Once mostly associated with sports, electrolyte drinks and supplements have become very popular among adults and kids alike. In fact, with the rise of high-end kid water bottles and kid-specific electrolyte products, it’s safe to say kids’ hydration is having a moment. 

As a pediatric registered dietitian and a mom, I love to see this topic getting some attention. Adequate hydration is important for many aspects of health including maintaining proper fluid balance in the body, regulating temperature, transporting nutrients throughout the body as well as optimizing digestion and skin health. But do kids really need electrolyte drinks to stay hydrated?

The answer is sometimes yes and sometimes no. Most of the time, kids (and adults!) can stay properly hydrated by drinking water throughout the day and eating a balanced diet. [1] However, there are a handful of occasions where an electrolyte drink may be helpful. 

Illness

When kids get sick, they are often at an increased risk for dehydration especially if they are experiencing vomiting or diarrhea. This fluid loss paired with the potential for a decreased appetite means that sometimes it is hard to replace the fluid and electrolytes that are lost. In this case, it may be appropriate to incorporate an electrolyte drink into their diet short-term. 

Prolonged, Vigorous Physical Activity

Water is adequate to stay hydrated during most physical activity, but electrolyte drinks may be warranted for prolonged (i.e. more than 60 minutes) of vigorous physical activity. Think a competitive soccer game outside during the summer months. Activities where kiddos are sweating a lot means they are losing fluid and electrolytes and they need to replace those nutrients. 

Hot, Humid Weather

Everyone’s hydration needs increase in hot, humid weather including kids! Increased temperatures typically means increased sweating and fluid and electrolyte loss. On those hot days, especially during long stretches of hot weather in the summer months, it can be useful to incorporate an electrolyte drink into your little one’s meals or snacks. 

Summary

Most kiddos can stay properly hydrated by sipping water throughout the day and eating a balanced diet. However, in some situations, an electrolyte drink may be helpful. These include periods of illness, prolonged, vigorous exercise or hot, humid weather.