"To say wellness is having a moment right now is an understatement. From politics to influencers to tech gadgets, it seems everywhere we turn, there is a new promise of a healthier, more-rested, better-fed tomorrow. In fact, we’re banking our hard-earned money on it. In 2023, the global wellness industry was estimated to be worth $6.3 trillion, and an estimated $177 billion was spent on supplements.
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Largely thought of as an industry for fitness-loving adults, the supplement market for kids appears to be ever-growing. Vitamins, probiotics, sleep aids, green powders, and electrolyte drinks now all come in formulas specially-designed for kids. And while supplements can be a useful tool in optimizing a kid’s nutrition intake, they aren’t necessary for everyone.
So when I started seeing electrolyte drinks for kids continuously popping up on social media and in stores, I couldn’t help but wonder. Are kids really out there walking around this dehydrated? Don’t I already fill up my kids’ water bottles more in one day than I did in one week growing up?
Well, as a dietitian and mom of two, I did the investigating for you. Keep reading to find out what exactly electrolytes do, if your kid really needs them, and how to choose the best electrolyte drink for kids.
What are electrolytes?
Electrolytes are minerals that produce an electrical charge when dissolved in water inside the body. They are naturally found in food and help to regulate muscle contractions and nerve impulses and maintain fluid balance inside and outside of the body’s cells. For this reason, in order to stay properly hydrated, your body needs both water and electrolytes.
Common electrolytes include sodium, potassium, magnesium, calcium, chloride and phosphorus. They are found in a variety of foods, such as bananas, nuts, leafy greens, potatoes, seeds, beans, avocados, and dairy products.
What are the benefits of electrolytes for kids?
Electrolytes, along with water, help ensure your kiddo is optimally hydrated. This is important because being well-hydrated helps with digestion, going to the bathroom, energy levels, and overall health. When kids lose water through sweat or illness (vomiting, diarrhea, etc.), they lose electrolytes as well. Therefore, electrolyte drinks may be beneficial for improving hydration status in kids occasionally.
What are the risks of electrolytes for kids?
Like most things in the body, balance must be maintained for them to work properly—and electrolytes are no different! Too much or too little can have negative health effects, such as fever, nausea, confusion, swelling, irregular heartbeat, or muscle cramps. Electrolyte imbalances from eating food and drinking water are relatively uncommon but may occur when consuming electrolyte drinks that contain high amounts of electrolytes.
Can kids drink electrolytes?
Day-to-day, most kids (and adults, for that matter) can stay hydrated and get the electrolytes they need by eating a balanced diet and drinking water. However, there are some circumstances when an electrolyte drink may be helpful. They include:
- During intense physical activity (usually lasting more than 60 minutes)
- Being outside in hot weather for a prolonged period of time
- Illness with vomiting or diarrhea
The best electrolyte drinks for kids
When choosing the best electrolytes for kids, it’s important to remember that kids’ needs are different from adults’. Therefore, some electrolyte drink supplements may contain electrolytes in too high of levels for kids. As a rule of thumb, stick to formulas specifically made for kids, whether electrolyte popsicles, powders, or drinks. And remember, it’s always best to consult your pediatrician before using any supplement.
Dana Peters, R.D.
Dana is a writer and registered dietitian specializing in family and kids nutrition living in the Chicago suburbs. From healthy family eating to reliable baby gear to wellness for moms, she has covered it all. She is mom to Charlie and Eva, a wannabe baker, and a farmer’s market enthusiast.