Do kids need sports drinks?
The sideline cooler is full of neon bottles. Most young athletes would be better off with the plain water next to them.
Written from AAP, federal and National Academies guidance and checked against each source. Medical review by a pediatric registered dietitian is in progress. Updated November 2026.
Quick answer
Usually not. The American Academy of Pediatrics says water is the best drink for kids and teens, and sports drinks are unnecessary for most kids doing normal activity. Energy drinks are never appropriate for kids.5
What sports drinks are actually for
Sports drinks replace fluid, sugar and salt lost in heavy sweat during long, hard exercise. The AAP's clinical report on sports and energy drinks found that for the average child doing routine activity, they aren't needed, and their sugar adds calories kids don't need. A normal diet replaces the salts lost in sweat.5
A typical 20 oz sports drink has about 34 grams of sugar, more than the American Heart Association's 25 gram daily limit for kids. See hidden sugar in drinks.
A simple game-day plan
- Before: a glass of water with the pre-game meal or snack.
- During: water breaks every 15 to 20 minutes in the heat, even if they say they aren't thirsty.
- After: water, plus a real snack. Fruit, a sandwich, or plain milk, which the AAP report notes is a good recovery choice.5
Talk with your child's pediatrician or athletic trainer about long tournaments, intense practices in high heat, or if your child sweats heavily. Those are the cases where an electrolyte drink may have a role.
Energy drinks are a hard no. They contain caffeine and other stimulants, sometimes in amounts that can be dangerous for kids. The AAP says caffeine should be discouraged for all children and adolescents.5 The 2025 to 2030 Dietary Guidelines tell kids ages 5 to 10 to avoid caffeinated drinks.2
Heat safety
- Watch for headache, dizziness, nausea, cramps or unusual tiredness. Get the child into shade and give water.
- Confusion, fainting, or hot skin with no sweating can be heat stroke. Call 911.
- Light, loose clothing and practices scheduled outside the hottest part of the day help a lot.
Common questions
Do kids need electrolytes?
Most kids get the electrolytes they need from food. For heavy sweating during long, intense exercise in the heat, or during illness, ask your pediatrician whether an electrolyte drink or oral rehydration solution makes sense.
Are energy drinks safe for teenagers?
No. The American Academy of Pediatrics says energy drinks are never appropriate for children or adolescents because of their caffeine and stimulants.