Are Sports Drinks Healthy for Kids? What Parents Need to Know

It starts on youth soccer sidelines and in t-ball dugouts. Well-meaning parents show up with team snacks and drinks that seem fitting for the occasion—after all, they are called sports drinks. One sip of a blue-flavored beverage, and kids are hooked. 

Originally created to replenish electrolytes and carbs after intense workouts, sports drinks have since exploded into a billion-dollar market saturated with neon flavors, flashy branding, and plenty of sugar. They’re marketed to everyone from pro athletes to five-year-olds. But just because they’re everywhere doesn’t mean they’re right for your kid.

In this article, we’re addressing when (if ever) sports drinks are appropriate for kids—and what to offer instead. Spoiler: there are healthier ways to hydrate active kids, and they don’t have to glow in the dark.

Are sports drinks healthy for kids?

Not really. Most sports drinks are high in sugar and unnecessary for children’s everyday activity levels.

A typical serving contains 84% of a child’s recommended daily sugar intake. And while sports drinks are designed to help replenish fluids and electrolytes like sodium and potassium, most kids don’t exercise long or hard enough to require that level of replenishment.

In fact, sugar-dense sports drinks can have the opposite of their intended effect. They spike kids’ blood sugar quickly, which can lead to energy crashes and sluggishness, not to mention increased risk of cavities and unhealthy eating habits.

For most kids, sports drinks just add extra calories and sugar with little to no nutritional benefit—especially when used as a go-to beverage. Water and natural sources of electrolytes are often more than enough to support hydration and performance.

When should kids have sports drinks?

Kids don’t need sports drinks on a regular basis, but there are a few times when they can be beneficial.

As children and teens get involved in more competitive, high-intensity sports, their activity levels may reach what’s considered “vigorous exercise”—more than 60 minutes of sustained physical effort. In those cases, if your child shows signs of dehydration or electrolyte loss after playing, a sports drink may help them recover more quickly.

When kids spend long hours outdoors in hot or humid weather, they can lose fluids and electrolytes quickly through sweat. Whether they’re at a weekend tournament, summer camp, or running around at the beach—a sports drink may help restore proper hydration if water alone isn’t cutting it.

And during bouts of illness involving a fever, vomiting, or diarrhea, sports drinks can be used to help rehydrate kids who struggle to keep down food or water.

Even in these situations, there are healthier alternatives that do the same job without the excess sugar, artificial dyes, or caffeine. Cactus water, for example, offers a naturally balanced source of electrolytes with a fraction of the sugar found in most sports drinks. It’s a smart, effective way to help kids rehydrate after intense activity, time in the sun, or when they’re not feeling their best.

How to choose sports drinks for kids

If you decide your child does need a sports drink, choose carefully. Here’s what to look for and what to avoid:

Watch for sugar

The American Academy of Pediatrics (AAP) recommends no more than 25 grams of added sugar per day for kids. Many sports drinks contain over 20 grams per serving, and even more in a full bottle.

But be wary of “zero sugar” versions as well. They often contain artificial sweeteners like sucralose, which haven’t been widely studied in children. Instead, look for naturally low-sugar drinks, and pay attention to serving size.

Skip the dyes

Bright sports drinks get their color from artificial food dyes—some of which have been linked to behavioral issues like hyperactivity and inattention in children. Others raise concerns about long-term health effects.

Because so little is known about how these dyes affect kids over time, it’s best to avoid them—especially if your child already struggles with hyperactivity or focus issues.

Avoid caffeinated options

Some energy drinks are advertised as caffeinated sports drinks, promising to boost energy and athletic performance. One popular brand among kids and teens contains 200mg of caffeine per bottle, which is more than two cups of coffee. 

For kids, that much caffeine can lead to anxiety, sleep problems, hyperactivity, and poor focus. Even when they’re labeled as sports drinks, caffeinated beverages should be off-limits for kids and teens.

Check the electrolyte content

Not all sports drinks offer the right balance for kids. Some contain excessive sodium, which many kids already get plenty of in their diet.

Look for naturally electrolyte-rich alternatives like cactus water or coconut water, which provide balanced hydration without added sugar or salt.

Learn more: 8 Best Electrolyte Drinks for Kids

Healthy alternatives to sports drinks

So if not sports drinks, what should you give kids when they need to refuel and rehydrate? Here are a few better options:

🌵 Cactus water

With just 10 calories and 3 grams of sugar per Caliwater Kids pouch, cactus water is the healthiest alternative to sports drinks. Made with real prickly pear fruit, it’s a natural source of essential electrolytes and nutrients like vitamin C, free of any artificial dyes or additives. Parents love the clean ingredients, and kids love the fruity, refreshing flavors. Win-win!

🥥 Coconut water

Naturally rich in potassium and other electrolytes, coconut water is a good replacement for sports drinks. That said, it has more than twice the sugar and calories of cactus water and a nutty flavor that some kids find off-putting.

🍊 Diluted orange juice

While juice is high in sugar, diluted orange juice can offer hydration plus vitamin C and potassium. The AAP recommends limiting juice to 4 ounces per day for kids ages 1-6, so try mixing 4 ounces of juice with 4-8 ounces of water to cut the sugar. Alternatively, serve water alongside a piece of fruit to satisfy hunger and support recovery after physical activity.

🥛 Milk

Milk may sound like an odd alternative for sports drinks, but it’s rich in electrolytes, as well as protein and healthy fats. So although it’s higher in calories than other options, it’s also more filling. For a lower-calorie, lower-fat version, go with reduced-fat milk.

Sports drinks vs. alternatives

Here’s how these healthier hydration options compare to the leading sports drink brand:

*Nutrition facts based on a 12-ounce serving

Foster healthy hydration habits

Healthy hydration habits start at home. Whether your kids are gearing up for soccer practice or just playing in the backyard, what they reach for when they’re thirsty often comes down to what’s familiar, available, and encouraged. These tips can help you support better beverage choices—so your kids grow up knowing what healthy hydration really looks like.

Encourage water first.

Water should be the go-to drink for kids throughout the day. Keep a reusable water bottle handy in backpacks and lunchboxes, and make it the first option offered at meals, practices, and snack time. When water is the norm, kids are less likely to crave sugary sports drinks or juices.

Keep smart choices within reach.

Instead of stocking the fridge with sugary sports drinks and juice boxes, fill it with hydrating options like water, milk, and Caliwater. When healthier choices are easy to grab, they’re more likely to be the ones your kids stick with.

Make hydration fun.

Sometimes, all it takes is a cool cup or a silly straw to get kids excited about drinking something that’s good for them. Let them pick out their own water bottles, track water intake with stickers, or add fruit slices to make water even tastier. You can also freeze Caliwater Kids pouches for a fun slushie-style treat on hot days.

Model healthy habits.

What your kids see you do matters. If they notice you reaching for water, skipping the soda, or choosing a healthier option like cactus water after a workout, they’ll learn to do the same. The more you model the habits you want to see, the more likely they are to stick.

Drink Caliwater together.

Caliwater Cactus Water is a delicious, nutrient-rich way to keep the whole family hydrated without the sugar overload and caffeine content found in many sports drinks. Packed with natural electrolytes from organic prickly pear, it’s a refreshingly smart option for active kids and their parents.

Whether as a post-activity drink, beach day refreshment, or sick-day sip, Caliwater is a healthy hydration drink that helps kids feel their best. And with fruity choices like Prickly Pear and Watermelon, you’ll find flavors even the pickiest eaters will enjoy.

Stock up on Caliwater pouches for kids (and cans for you 😉) online, or find them on Instacart or in a store near you.

You might also like:

• How to Make Electrolyte Popsicles for Rehydration

• Is Cactus Water Safe? Addressing Common Concerns and Myths