8 Best Electrolyte Drinks for Kids

What do youth soccer tournaments, the stomach flu, and picky eating habits all have in common? All of these things can cause kids to become dehydrated. While drinking water is usually enough to keep kids hydrated, there are times when they lose fluids faster than they can replace them—whether it’s from sweating during recess or simply refusing to drink water. That’s when electrolytes can make a big difference, helping kids rehydrate more efficiently by restoring the essential minerals their bodies need to maintain the right fluid balance.

Staying hydrated is key for kids to feel their best—mentally, physically, and emotionally. But not all electrolyte drinks are created equal. Many popular options are loaded with unnecessary sugar and artificial coloring, leaving parents searching for a healthier alternative. Enter natural electrolytes, like cactus water, which offer a safe, effective, and delicious way for kids to rehydrate.

Can kids have electrolytes?

Kids can and should have electrolytes daily to support their overall health. Electrolytes are naturally found in many whole foods, such as bananas, milk, leafy greens, nuts, and oranges. Eating healthy foods usually provides enough electrolytes, but there are times when kids may need an extra boost, especially during physical activity or illness. For kids under a year old, consult your pediatrician before introducing electrolyte drinks beyond what’s provided in their regular diet.

Electrolytes are minerals with an electric charge that play a crucial role in maintaining fluid balance at the cellular level. They also support nerve function, muscle contractions, and heart health. Here are the essential electrolytes to look for when choosing a drink for your child:

• Sodium: Helps cells retain water for faster rehydration and supports muscle function.

• Potassium: Balances fluid levels and regulates blood pressure.

• Magnesium: Supports muscle and brain function, as well as energy production.

• Calcium: Essential for muscle and nerve function, blood clotting, and keeping bones strong.

• Phosphorus: Helps produce energy, supports muscle function, and aids in protein synthesis.

While electrolytes themselves are safe and necessary for kids, not all electrolyte drinks are recommended for them. Many are designed for adults and contain higher quantities of electrolytes, excessive sugar, or even caffeine, which can negatively affect children. Opt for natural, kid-friendly options that balance nutrition and hydration.

When do kids need electrolytes?

There are a few specific times when kids may need an electrolyte boost to stay hydrated and maintain their energy:

• When sick: Illnesses like the flu or stomach bugs can lead to significant fluid loss through vomiting, diarrhea, and sweating.

• After exercise: Whether it’s a soccer game or a day of running around in the sun, active kids sweat and lose fluids and key minerals like sodium, calcium, and magnesium.

• If they’re picky eaters: Picky eaters often miss out on essential vitamins, minerals, and electrolytes naturally found in a balanced diet of fruits and vegetables.

• If they refuse water: Kids who don’t like water are more prone to dehydration and may need a tastier alternative to keep their fluid levels up.

Knowing how to identify the signs of dehydration can help you determine when to give your child electrolytes. When kids are dehydrated, they often show symptoms such as:

• Trouble thinking clearly

• Difficulty focusing

• Irritability or crankiness

• Fatigue

• Reduced urination

• Fewer bathroom trips

• Dry or cracked lips

• Crying without tears

If your child is showing signs of severe dehydration, consult a pediatrician or physician immediately for professional medical advice and treatment.

The best way to ensure your child gets enough electrolytes is providing balanced meals that include whole foods and plenty of water. However, for picky eaters or kids who refuse water, adding a natural electrolyte drink to their routine can help fill in nutritional gaps and keep them properly hydrated.

8 types of kids’ electrolyte drinks

Every electrolyte drink is a little different—some pack more of certain minerals like sodium or potassium than others, and they tend to vary in overall nutrition. When choosing the right option for your kid, it’s worth considering factors like flavor, portion size, ingredient quality, and whether it’s ready to drink or requires mixing. Finding a drink that's both effective and something your child will actually enjoy can make all the difference in keeping them hydrated and happy.

1. Cactus water

🏅Best natural electrolytes

Cactus water, made from the fruit of the prickly pear cactus, has a mild berry-like taste that kids love. Packed with five naturally occurring electrolytes—sodium, magnesium, potassium, calcium, and phosphorus—it’s also low in sugar and made with all-natural ingredients.

Caliwater Cactus Water Kids Pouches provide all the plant-based goodness that picky eaters need and rehydrate kids who are sick or recovering from exercise. Plus, they’re portioned in convenient pouches that kids can grab from the fridge when they need a boost!

2. Milk

🏅Best for packing protein

That’s right, one of the best natural electrolyte drinks for kids has been sitting in your fridge all along! Did you know that milk contains sodium, potassium, magnesium, phosphorus, and calcium? Plus, it’s a good source of protein and carbohydrates, which help kids recover and rehydrate.

A cup of milk is a great way to boost your kid’s hydration and energy, but keep in mind that dairy can worsen symptoms for kids who are sick with the stomach flu.

3. Orange juice

🏅Best for picky eaters

Orange juice is a classic favorite for a reason—it’s naturally sweet, refreshing, and packed with potassium and magnesium, plus trace amounts of calcium and phosphorus. For kids who like to stick to what they know, orange juice is an easy way to sneak in some essential electrolytes.

However, it’s high in sugar and doesn’t contain sodium, which is important for replacing sweat loss. And like milk, orange juice is not recommended for kids fighting off the stomach flu.

4. Broth

🏅Best for sick kids

When your child isn’t feeling well, broth is a comforting and effective way to keep them hydrated and nourished. Chicken broth, and especially bone broth, is loaded with essential electrolytes like sodium, potassium, calcium, phosphorus, magnesium, and chloride.

Plus, it’s a source of easy-to-digest protein, making it ideal for sick kids who need gentle nutrition. Made with water, broth replenishes fluids while soothing their stomachs. Serve it in a mug or in soup with rice for extra carbohydrates.

5. Sports drinks

🏅Best for supplementing calories

Sports drinks are a popular choice for rehydration, especially after intense activity or when kids are sick and struggling to keep food down. Packed with sugar, carbohydrates, and sodium, they offer an energy boost and help replenish electrolytes like sodium and potassium.

While often a very accessible option, sports drinks aren’t always the best choice for everyday hydration. A 12-ounce bottle of a leading sports drink contains up to 21 grams of sugar—nearly the full 25-gram daily limit recommended for kids over two years old. The high sugar and carbohydrate content can add up quickly, especially for kids who are eating normally or only moderately active. Many sports drinks also contain artificial dyes and lack a balanced electrolyte profile.

For daily hydration, natural electrolytes are a better bet—save sugary sports drinks for occasions like sports tournaments or cases of the stomach flu.

6. Electrolyte powder

🏅Best for travel

Electrolyte powders are a versatile option that come in a variety of kid-friendly flavors and allow you to customize flavor strength. Ideal for families who are always on-the-go, these single-serve packets are easy to pack and mix wherever you are. However, they do require preparation, so they’re not ready for kids to grab from the fridge.

The sugar content, quality of ingredients, and electrolytes included vary by brand, but most powders contain sodium, potassium, and magnesium. Be sure to choose caffeine-free options in kid-sized portions for safe hydration.

7. Electrolyte water

🏅Best sugar-free electrolytes

Electrolyte water is a healthy, sugar-free way to give your kids a boost of essential electrolytes. Compared to other options, it has a neutral flavor that won’t be a winner for kids who refuse to drink water. But for kids who already enjoy plain water, it’s a great choice.

If you’re looking to avoid sugary drinks, electrolyte water is ideal for replenishing electrolytes after sports games or playing outside, without the added sugar. Plus, it keeps ingredients simple—just water and electrolytes—so you know exactly what you’re giving your kids.

8. Coconut water

🏅Best for potassium boost

Coconut water is well-known for being a significant source of potassium, along with other essential electrolytes. With moderate calories and sugar—less than sports drinks but more than cactus water—it’s a good option for replenishing electrolytes in sick or active kids.

However, its strong nutty flavor may not appeal to all kids, especially picky eaters. While it’s a natural source of electrolytes, alternatives like cactus water or milk offer a more balanced nutritional profile and are more enjoyable for kids.

How many electrolytes are too much for kids?

In most cases, one or two servings of an electrolyte drink per day are enough to keep kids hydrated and help replenish lost minerals. But the right amount of electrolytes for your child depends on factors like how much fluid they’ve lost and whether they’re drinking water and eating other foods.

When choosing an electrolyte drink, it’s important to check which electrolytes are included and ensure your child’s intake doesn’t exceed the recommended daily limits. Too many electrolytes can cause the body to retain excess fluid, which could lead to additional problems.

Serving limits also depend on the nutritional profile of the drink. While beverages like sports drinks offer electrolytes, they also contain high amounts of sugar. It’s best to limit sugary electrolyte drinks to one serving per day.

It’s a different story when your kid is sick. Prioritize keeping them hydrated, allowing them to drink whatever sounds good (within reason). If needed, offer multiple servings of electrolyte drinks with sugar and carbohydrates to help restore lost fluids and provide the energy they need to recover.

The best healthy electrolyte drink for kids

When it comes to your kids’ health and hydration, you want nothing but the best. Cactus water stands out as the healthiest electrolyte drink for kids, combining the best of other popular options with its own unique twist on hydration. Here’s why Caliwater Cactus Water is the ultimate choice for kids’ electrolytes: 

• Balanced electrolyte content: Prickly pear cactus water naturally contains all five key electrolytes—sodium, magnesium, potassium, calcium, and phosphorus—for complete, effective hydration.

• Recovery boost: Rich in electrolytes and vitamins, cactus water helps replenish fluids and minerals lost during sports and helps kids recover when they’re feeling under the weather.

• Fruity flavors kids love: Choose from naturally sweet and refreshing Prickly Pear or Watermelon, both packed with health benefits from the prickly pear cactus.

• All-natural ingredients: With organic, natural ingredients, Caliwater gives you confidence your kids are sipping electrolytes that are truly good for them.

• Low in sugar: Only 3 grams of sugar per serving means kids can enjoy hydration without overloading on sugar—even with multiple servings a day.

• Convenient pouches: Kid-sized pouches are perfect for grab-and-go electrolytes, minimizing spills and encouraging kids to create healthy hydration habits.

Caliwater Kids Pouches are versatile and fun—kids can enjoy them straight from the fridge, frozen into a refreshing slushie, or blended into a delicious smoothie. Stock your fridge with cactus water designed for kids to keep hydration healthy, exciting, and always on hand. Shop online or find Caliwater at a store near you.

Hydration isn’t just for the kids—treat yourself to Caliwater cans while you’re at it! 😉

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• Is Cactus Water Good for You? 7 Health Benefits of Prickly Pear Cactus Water Explained

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