Sports drinks: Are they actually healthy? 

Most people know that sugar-filled sodas are not a healthy choice for their family. But are sports drinks actually a good alternative?

Sports drink ads often feature star athletes and promise more energy and better athletic performance. But here's what parents should know: Most kids don't need sports drinks – and many contain as much sugar as a can of soda.

When might kids actually need sports drinks?

Staying hydrated is important for all kids, especially young athletes. But every sports practice does not require a sports drink.

Sports drinks are generally only helpful during vigorous exercise that lasts longer than an hour. That's because they were designed to replace the fluids, electrolytes and carbohydrates kids lose during prolonged, intense activity. For shorter practices and games, water is still the best choice.

Most kids can stay hydrated by drinking water before, during and after practices and games. A healthy diet also provides the electrolytes, vitamins and minerals kids need.

What's the difference between sports drinks, electrolyte drinks and energy drinks?

• Sports drinks contain water, electrolytes and carbohydrates (sugar).

• Electrolyte drinks and tabs contain electrolytes – usually sodium and potassium – but little or no sugar. Most healthy kids don't need them unless they're exercising intensely for a long period of time or a health care provider recommends them.

• Energy drinks have caffeine and other stimulants and are not recommended for children or teens.

What about zero-sugar sports drinks?

For most kids, a zero-sugar sports drink isn't necessarily healthier than a regular sports drink because most kids don't need a sports drink at all. Water is usually the best choice.

During prolonged, vigorous exercise, a regular sports drink can help replace both the fluids and carbohydrates kids use for energy. That's why a regular sports drink may actually be a better choice than a zero-sugar version during long, intense activities.

Get expert nutrition guidance

Whether your child is a competitive athlete or simply staying active, good nutrition plays an important role in their health, growth and performance.

Explore more healthy eating articles, download our free Get Up & Go Cookbook or learn about nutrition services at Children's Health^SM. Young athletes can also receive personalized sports nutrition counseling through Children's Health Andrews Institute Sports Performance, where our performance nutrition specialists provide evidence-based guidance to help kids fuel their bodies safely and effectively.