Hydrate Your Young Athlete with These Healthier Sports Drinks

When racing between school and sports, playing multiple games in a tournament or competing in hot weather, staying hydrated is essential for performance and recovery. Here, find tips for healthy hydration from Kristen Smaldone, a local pediatric registered dietician and mom.

Encourage your child to drink water before, during and after exercise. For intense activities or in hot weather greater than 1 hour, electrolyte drinks may be beneficial.

When choosing electrolyte drinks for kids, it’s important to prioritize options that are free from artificial additives and dyes, and ideally contain natural ingredients. Here are some good options:

Hydrant Powder Packs: Designed with a lower sugar content and formulated with electrolytes to help maintain hydration in children.
Nuun Sport Electrolyte Powder Packets: These tablets dissolve in water and provide electrolytes without artificial flavors or sweeteners. They come in flavors like Watermelon Punch and Strawberry Lemonade.
Cure Electrolyte Drink Mix: Contains a balance of electrolytes and minerals with no artificial ingredients or added sugars.
Pedialyte Unflavored: Specifically formulated to help prevent dehydration in children, Pedialyte contains balanced electrolytes. Aim for 12 oz when consuming.
Kinderlyte | Clean Pediatric Electrolyte Solution: Specifically formulated to help prevent dehydration in children, Kinderlyte contains balanced electrolytes in a variety of flavors. Aim for 16 oz when consuming. This brand is higher in sodium and potassium than other options.
Coconut Water: Naturally rich in electrolytes like potassium and low in sugar compared to many sports drinks. Look for brands with no added sugar. Coconut water is low in salt, so you can add in 1/8 tsp of table salt for more balanced electrolytes.

It’s also a good idea to consult with your child’s pediatrician if you have specific concerns about hydration or electrolyte balance.

Kristen Smaldone MS, RD, CSP, CDN works locally with SproutWell Pediatric Integrative Medicine and can find more info at Kristen Smaldone Nutrition LLC and as well.