This post may contain affiliate links. If you shop from one of our links, we may earn a commission.
There’s just something so adorable about a 4-year-old child athlete wearing shin guards and an oversized soccer shirt that makes me want to freeze time. But I have also realized by watching these young athletes that very little athleticism actually takes place. Let’s be honest, most preschool girls are preoccupied with catching butterflies and boys are picking clover on the sidelines. I definitely wouldn’t check the box stating my kid performed 60 minutes of intense physical activity during that game, which is the recommendation for offering sports drinks. There tends to be a lot of confusion on whether or not we should offer kids sports drinks.
History of sports drinks
In 1927 the first official sports drink, Glucozade, was created with a name change shortly later to Lucozade. Gatorade came onto the scene in 1965 by researchers at the University of Florida. Powerade joined the picture in the 1980s but was less successful than Gatorade. The sports drink industry is worth more than $4.6 billion with the most prominent competitors being Gatorade, Powerade, and BodyArmor.
Energy drinks vs Sports Drinks vs Vitamin Drinks
Are they all equal? Nope! And here’s why…
Energy drinks
Energy drinks such as Red Bull and Prime Energy Drink tend to be popular drinks of choice for teenage kids with the promise of improved energy and sports performance. However, these drinks are often packed with large amounts of caffeine and a lot of sugar. Some pack as much caffeine as 1-3 cups of coffee. High amounts of caffeine can cause headaches, jitteriness, upset stomach, difficulty concentrating, and increased urine output. More serious side effects include irregular heartbeat, seizures, and high blood pressure.
Unfortunately, a lot of these energy drinks contain ingredients that have not been evaluated for safety for kids. Ingredients such as guarana (a source of caffeine) and taurine (an amino acid that some claim enhances athletic performance) are not confirmed as safe for kids to consume, especially in high doses.
Vitamin water
Vitamin waters have become very popular over the years and sound attractive and healthy with added nutrients. But are they? First off, let’s talk about what’s in them. Vitamin waters contain water-soluble vitamins such as vitamin C, A, and B vitamins. They also can contain electrolytes with additional sweetness from artificial flavors.
It may sound like a great alternative to a children’s multivitamin or even a way to fill in the gaps within their diet. However, some of these vitamin waters can contain large quantities of certain vitamins and minerals that are not appropriate for your child. This would be something to be especially cautious about if your child already takes a multivitamin. These enhanced waters may also contain herbal ingredients that have not been tested for safety, particularly for kids. The reality is that most kids, even picky eaters, are generally consuming sufficient nutrients from their diet. There are some instances when supplemental vitamins or minerals are necessary for certain kids, but the vast majority of children don’t need them.
Sports drinks
Sports drinks contain 3 main components: carbohydrates, electrolytes, and water. Carbohydrates provide a quick burst of energy and help keep blood sugars elevated during exercise. Unfortunately, sports drinks often come with a high sugar content, which can also promote tooth decay.
4 Reasons Why You Should Offer Your Kids Sports Drinks
1. They are participating in more than 60 minutes of vigorous physical activities
The American College of Sports Medicine recommends that individuals who participate in more than one hour of high intensity exercise may want to supplement with a sports drink. What most parents don’t realize is that their child often isn’t exercising at a high enough intensity to justify a sports drink. If your child is participating in a team sport but they are on the sidelines off and on throughout the game, it likely doesn’t meet the requirements for a sports beverage. If your child is on the soccer field playing hard for over an hour, that would definitely be an appropriate time to supplement with a sports drink.
The American College of Sports Medicine notes that thirsty kids will choose to drink higher amounts of liquid from a sports beverage on a hot day or during physical activity than they would water alone. Unfortunately, kids then have an excessive sugar intake and extra calories due to the large amount found in sports drinks.
2. You need to replace electrolytes after an illness
If your child recently went down with flu-like symptoms of vomiting and diarrhea (or heaven-forbid food poisoning – the worst!!), then feel free to help replenish the lost electrolytes with a sports drink. Electrolytes can also be found in food, but after a bout of the flu, it’s oftentimes just easier to provide sports beverages with the added nutrients they need to refuel.
3. You’re worried about dehydration after a full day in the sun
If your child was outside in the hot sun the majority of the day and sweating a lot, you may choose to provide a sports drink to reduce the risk of dehydration.
4. You are at a high altitude with extra water losses through breathing
Research has shown that beverages containing carbohydrates and electrolytes are more beneficial in reducing altitude sickness than water alone.
Healthy drink choices in place of sports drinks
Water
Plain water is always the best choice for beverages. If your child is performing more than 60 minutes of vigorous physical activity, you may want to consider a drink or snack option that provides 15-30 grams of carbohydrates.
Fruit-infused water
Add lemon, cucumbers, berries, melon, or any other fruit of choice to enhance the flavor of your child’s water without the other additives.
Hint Kids
Skip all the sugar and additives with this healthier alternative “juice box” that contains purified water and natural flavors. These are also fun to toss in lunch boxes or picnics to help hydrate without all the added sugar.
Honest Juice Boxes
Kids don’t need juice, but if you like to offer it keep the serving size to 4oz of 100% fruit juice for kids ages 1-3 and 4-6oz for kids ages 4-6 according to the American Academy of Pediatrics.
How to handle sports drink obsession in your home
Sports drinks are trendy, brightly colored, and taste delicious. Why wouldn’t our kids beg for them when they see all their other friends drinking them? As noted above, there are circumstances when sports drinks are warranted, although, a majority of the time water is just fine. But does that mean sports drinks are completely prohibited from our house? Absolutely not. And here’s why.
When sweets and desserts are not allowed regularly, the item gets placed on a pedestal and is highly coveted. Kids are much more likely to consume this item quickly or in excess when given the opportunity. Because they also know it is often forbidden, kids may feel ashamed or guilty for allowing themselves to have it. This can lead to food sneaking and disordered eating behaviors. Read more about helping your kids create healthy food relationships in my blog post here.
The best way to create a neutral relationship with sports drinks is by purchasing them every once in a while and allowing your kids access to them when they want. I realize this can feel a bit uncomfortable to think about your children being able to choose them when they want. But the novelty of them begins to fade when they know they can have them every once in a while. You will start to observe a decreased obsession over time. As with most things, I don’t have all their food preferences in the house at all times, so we cycle through when these are available. We also have conversations about why we enjoy them by using phrases such as:
“These taste so good after a long soccer game to give to help boost energy.“
“After a hot day in the sun, this keeps you hydrated after a full day of play.“
In summary
Commercial sports drinks serve a purpose, but in most cases kids overconsume them and they are unnecessary. A sports beverage is fine to offer if your child is participating in more than 60 minutes of vigorous exercise, recently got the flu, or trying to stay hydrated on a hot summer day. If not, water is always the best choice for active kids. However, that doesn’t mean that sports drinks should be entirely eliminated. Allow your kids to enjoy them on occasion to help create a healthy relationship with them.
