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Do Kids Need Sports Drinks to Stay Hydrated?

Do Kids Need Sports Drinks to Stay Hydrated?

by | Aug 23, 2024 | Sports Medicine

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. 
  • Make reusable water bottles special. Have your child decorate water bottles with stickers. Personalized bottles are more fun to use and show off.
  • Pop in some popsicles. Pour fruit puree or a blend of low-fat or sugar-free yogurt and fruit into popsicle molds for a refreshing treat.

Signs of Heat Illness

Hydration is particularly important when exercising in hot and/or humid environments. These can increase the need for replacing carbohydrates and electrolytes with sports drinks. Proper planning and hydration can reduce the risk of consequences from dehydration. A sign of dehydration is being thirsty.

Recognizing the signs and symptoms of heat illness and responding quickly is critical to your child’s health.

  • Weakness
  • Vomiting
  • Excessive thirst
  • Headache
  • Fatigue
  • Sweating
  • Nausea
  • Light-headedness

Preventing heat illness is important for young athletes. You should call your pediatrician or seek emergency care if your child is lethargic, has a high temperature, is vomiting or complains of abdominal pain.

Find more tips for hydration and nutrition from our Certified Sports Dietitian on our sports nutrition page.

Need more advice on keeping active kids healthy? Call 469-515-7100 to schedule an appointment with a Scottish Rite for Children Sports Medicine specialist.

6 Ways to Prevent Heat Illness in Athletes

6 Ways to Prevent Heat Illness in Athletes

by | Aug 1, 2024 | Sports Medicine

Summer is the perfect time for outdoor activities and sports. Whether your child is passionate about baseball, football, soccer or track and field, being proactive about preventing heat-related illness can help him or her focus on athletics. Here are six ways to help prevent or respond to heat illnesses.

1. Know Your Child’s Risk Factors for Heat Illness

All children and teens can develop a heat-related illness. Yet still, some have a higher risk. Young children are not able to regulate their body temperature as well as older children and teens, which makes them more vulnerable to heat. Other risk factors for heat injury include:

  • Being overweight
  • Having certain chronic medical conditions, including diabetes and heart conditions related to sickle cell traits
  • Not getting enough rest between games or practices
  • Overexertion during games or training
  • Recently having diarrhea, fever or vomiting, which can contribute to dehydration
  • Taking certain medications

Children and teens have the highest risk of developing heat illness at the beginning of the summer. Acclimating to exercising in hot weather can take several weeks for a young athlete. A step your child can take during the first five days of summer training is to not practice for more than three hours. Discover more heat acclimation tips for your young athlete by Korey Stringer Institute.

2. Encourage Hydration

Hydration is another key component of preventing heat-related illnesses. The amount of water your child needs depends on his or her activity level, age and body size. The outside temperature and humidity also affect hydration needs. Young athletes typically need more water than less active peers.

Encourage your child or teen to drink water before, during and after practices or competitions. The best drink choice is typically water, but sports drinks with a proper balance of electrolytes and carbohydrates for energy may help children involved in vigorous activities lasting more than an hour.

3. Be WBGT Aware

Being mindful of the temperature outside is one way to help protect your child or teen from heat injury or illness. However, monitoring the temperature is only one factor in preventing heat illnesses. Cloud cover, humidity, the angle of the sun and wind speed can also affect how heat affects the body. The wet bulb globe temperature (WBGT) takes all these factors into account to determine whether it is safe for children to participate in outdoor activities like soccer games.

The University Interscholastic League has enhanced guidelines for outside activity by adding the use of WBGT before and during activities in the sun. You can use the WBGT activity guidelines for your region to make decisions, such as how much protective gear an athlete can safely wear during practice, the length of training sessions and the number of rest breaks needed per hour. It also defines rapid cooling zones and supplies to have available when the WBGT readings are above a certain level. A school’s emergency action plan (EAP) includes these and other guidelines for preparation and preventing heat-related emergencies.

4. Keep Kids and Teens Cool During Competition and Training

 In addition to staying hydrated and watching the weather, you can do several things to help kids lower their risk of heat injury and illness: 

  • Apply broad-spectrum sunscreen.
  • Ensure your child has access to a shaded area available for rest.
  • Keep cool towels, fans and misters on the sidelines. 
  • Provide plenty of healthy snacks and water to help young athletes refuel.
  • Request or modify start times for competitions and practices early in the morning or later in the evening to avoid peak sun exposure.
  • Start slowly and gradually build intensity during practices.
  • Wear light-colored, loose-fitting clothing.

5. Recognize Signs and Symptoms of Heat Illness and Injury

There are several types of exertional heat-related illnesses and injuries. Some cause mild symptoms, while others are medical emergencies. Knowing what to watch out for can help keep your child or teen safe during summer sports.
After puberty, teens may experience excessive sweating which can lead to heat rash, a type of skin irritation. Heat rash causes clusters of small, red blisters or pimples. Typically, the rash appears in the elbow creases, groin area, neck, upper chest or under the breasts.
When the body loses electrolytes and water faster than it replenishes them, heat-related muscle cramps may occur. In addition to cramping, symptoms include pain or spasms in the abdominal, arm or leg muscles. Heat cramps can be a sign of heat exhaustion.
Heat exhaustion is the most common symptom due to heat-related illness and happens when the body loses a significant amount of electrolytes and water through sweat. While mental functioning remains intact, it is important to recognize and respond quickly to symptoms or signs of heat illness which may include:

  • Clammy, cold or pale skin
  • Dizziness or light-headedness
  • Elevated body temperature
  • Headache
  • Heat cramps
  • Nausea or vomiting
  • Tiredness or weakness

Heat exhaustion may lead to heat stroke if not treated. Heat stroke happens when the body temperature rises too high and the body cannot cool itself down. This type of heat illness is a medical emergency. Without immediate cooling and other treatment, heat stroke is life-threatening. Signs and symptoms of heat stroke include:

  • Confusion
  • Extremely high core body temperature
  • Fast, strong pulse
  • Loss of consciousness
  • Seizures
  • Skin that feels excessively sweaty or hot and dry
  • Slurred speech

6. Know How to Respond Early to Heat Illness

Even minor symptoms of a heat injury or illness need your attention. However, the appropriate response depends on the type of heat illness or injury. When a child or teen has signs of any heat-related illness, he or she needs to cool off. Have your child move to a cool place, loosen any tight clothing, wipe down with cool towels and sip water. If symptoms continue or worsen, seek medical attention. If the condition progresses to heat stroke, dial 911 and look for ways to safely, but rapidly, cool the athlete with total body cooling.

To learn more ways to keep young athletes safe, sign up for our sports medicine newsletter to learn the latest news from our experts.