This blog is for informational purposes only and does not provide medical advice; see our full disclaimer for more information.
Electrolyte drinks, powders, tablets, and pops are all over the grocery store, drugstore, and internet. With their fun flavors and bright colors, they can be appealing to kids—whether they’re made for them or not. So, let’s talk about them. What are they, and how do they fit into everyday nutrition for kids?
What are electrolytes, and what do they do?
Electrolytes are minerals naturally found in foods and present in our body. These minerals include sodium, chloride, potassium, magnesium, and calcium.
Our bodies need them to support essential processes, like muscle contractions, nerve function, hydration and water balance, blood pressure, and pH balance. When we don't have enough, this can lead to dehydration, along with symptoms such as fatigue, muscle cramps, or weakness.
Electrolytes move through our blood, and we eventually lose some through sweat and urine, so they need to be replenished regularly through our diets.
Everyday Food Sources of Electrolytes
The good news? Your kid is already getting electrolytes. Pediatric sports dietitian Taylor Morrison, MS, RD, CSSD, LDN shares some common food sources of each:
- Sodium and Chloride: Breads, pasta, cereals, packaged foods, and dairy products (anything with salt)
- Potassium: Cantaloupe, potatoes, bananas, avocado, milk, beans, yogurt, dried apricots, tomato products, nuts, and seeds (pumpkin seeds and almonds are high)
- Magnesium: Nuts, seeds, beans, spinach, peanut butter
- Calcium: Milk, cheese, yogurt, almonds, broccoli, chia seeds, bok choy, kale, spinach
When Kids May Need Extra Electrolytes
“For a healthy child under everyday conditions,” Morrison says, “drinking the recommended daily fluid amount and eating a variety of foods (especially fruits and vegetables) should be enough for adequate hydration.”
A child may need extra electrolytes when losing more fluid than normal. Examples:
- They are sick with a bug (aka vomiting and/or diarrhea)
- They are playing in extreme heat
- They are playing intensely for more than 60 minutes
Dietitian Note: “How much your child sweats depends on your child’s genetics, age, and stage of development,” says Morrison. “Young children do not rely on sweating as much to cool their bodies like adults do. Also, keep in mind that all children are different, and while one 8-year-old may hardly sweat at a soccer game, their 8-year-old teammate might sweat a lot.”
A Closer Look at Electrolyte Drinks, Powders, and Snacks
These products can be safe for kids, but Morrison recommends reading labels and approaching them thoughtfully.
What to Avoid:
- Any products with caffeine or natural stimulants (herbs/botanicals) that claim to increase energy
- Excessive added sugar
- Artificial sugars that may cause stomach upset in some kids
- Products made for pro athletes. “These products can contain way more sodium and other electrolytes than a child athlete or very active child would need,” says Morrison.
What to Look For:
- Products that contain a little bit of sodium, chloride, and potassium, as these are the primary electrolytes lost in sweat
- Some magnesium and calcium, as these electrolytes are also lost in the sweat, although in smaller amounts. (Calcium is often under consumed as children get older.)
- For activities over an hour or in the intense heat, look for a little carbohydrate with the electrolytes, as this can help restore energy levels and can slow fluid uptake, improving rehydration
Electrolytes play a key role in keeping kids hydrated, energized, and ready for whatever the day brings. Most of the time, a balanced diet and plenty of water do the trick. But during illness, heat, or intense activity, a little extra support may be helpful.
Electrolyte Blends for Kids
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Big Flavor. Big Fuel. Big Fun. Snacks built for the kid who never stops. Our organic Electrolyte Blends are crafted with fruits, veggies, coconut water, and sea salt—designed to help support daily hydration and electrolyte balance.* From the sidelines to the skate park, these refreshing purée pouches are ready for whatever the day holds. Recommended for kids ages 4+ years. *Product not designed for medical rehydration or sustained energy. |
FAQs
Reminder: These are for informational purposes only and do not provide medical advice; see our full disclaimer for more information. For any specific nutrition recommendations or questions, please refer to your child’s pediatrician or healthcare provider.
Do kids need extra electrolytes every day?
No. For a healthy child under everyday conditions, drinking enough fluids and eating a variety of foods—especially fruits and vegetables—is typically enough for proper hydration.
When should I give my child extra electrolytes?
Electrolytes can be helpful during a stomach bug (vomiting or diarrhea), or when kids are sweating a lot—like during intense activity, long periods of play, or time spent in extreme heat.
Are electrolyte drinks and powders safe for kids?
Yes, they can be. Look for options with small amounts of sodium, potassium, and chloride, and avoid products with caffeine, stimulants, or excessive added sugar. It’s also best to skip products designed for adult athletes, as they may contain more electrolytes than kids need.
Is water enough after sports or outdoor play?
Often, yes—especially for shorter or less intense activity. But for activity lasting more than 60 minutes or in hot weather, adding electrolytes can help better support hydration and recovery.
Can kids have too many electrolytes?
Yes. While the body is good at keeping things balanced, too many electrolytes can lead to side effects like nausea, confusion, irregular heartbeat, and high blood pressure. That’s why it’s important to supplement with them only when they’re needed and to choose age-appropriate options.