When it comes to hydrating kids, particularly those who play sports, there's a dizzying array of sodas, juices, tea and coffee drinks, and bottled waters to choose from. And there's another category of beverages that's causing a buzz: power drinks.
Power drinks can include anything from sports beverages to vitamin waters to "high-energy" supplement drinks. What they all have in common is added ingredients that say they "do" something extra, whether it's increase energy and alertness, boost nutrition, or even enhance athletic performance. But are they right for your child?
Evaluating the Choices
Everyone needs to stay hydrated to stay healthy, and you can't go wrong giving your child plain water. But what about when your child plays sports? Does he or she need something extra to avoid dehydration?
Not necessarily. The average child athlete can and should get all the necessary nutrients and hydration by eating healthy foods and drinking plenty of water before, during, and after exercise. During games and competitive events, drinks should be available at all times and regular water breaks should be scheduled about every 15 or 20 minutes. The amount of water an athlete needs can vary depending on the child's age, weight, intensity of the activity, and weather conditions.
Soda is not recommended for hydration during sports and should be avoided because it contains excess sugar, which can lead to weight gain. What's more, the carbonation can upset your child's stomach. Soda also often contains caffeine, which acts as a diuretic (something that causes frequent urination) and may promote instead of prevent dehydration.
As for the other choices on the market today, here's a closer look at the ingredients they contain and how they measure up:
Sports drinks. Sports drinks may be beneficial if your child participates in endurance sports that last longer than an hour (such as long-distance running and biking, or high-intensity exercise such as soccer, basketball, or hockey). These drinks contain carbohydrates (sugar), which can provide an immediate source of energy at a time when the body's stores are becoming depleted. Sports drinks also contain electrolytes like sodium and potassium, which the body loses through sweat, that are necessary to keep the body's fluid levels in balance and for muscles to work properly.
Sports drinks are sweet, which may aid hydration in kids who otherwise wouldn't drink during periods of intense activity. Of course, these drinks contain calories, too, and can increase the risk of excess weight gain — if your child is active and drinks these in moderation, this shouldn't be a problem. However, sports drinks are not necessary for the casual athlete. If your sedentary child is a fan of sports beverages, consider sidelining these drinks in favor of plain water.
Vitamin waters. These drinks, which are also known as fitness waters or enhanced waters, come in many flavors and contain various combinations of supplemental vitamins and minerals. They also often contain extra calories, artificial sweeteners, caffeine, or herbal ingredients whose effects have not been studied in children (such as ginseng or St. John's wort).
Vitamin waters may look like a quick way to fill any nutrition gaps in your child's diet, but these nutrients can come from a healthy meal or snack, too. Also, they can provide too much of a good thing, particularly if your child already takes a daily multivitamin. Getting more than the recommended daily allowance of some vitamins and minerals can be harmful to a child's health. Keep in mind that the daily allowances listed on the label are recommendations for adults, not kids.
The best place for your child to get daily nutrients is from balanced meals. If you're concerned that your child isn't getting enough, talk to your child's doctor, who may recommend a daily multivitamin formulated for kids.
Energy drinks. These are becoming increasingly popular with middle- and high-school students who are looking for a competitive edge. And while some energy drinks are clearly labeled as unsuitable for children, others are specifically marketed to kids as young as 4, promising boosts in energy and nutrition as well as enhanced athletic performance.
Most energy drinks deliver a stiff dose of sugar and caffeine — sometimes as much caffeine as in 1 to 3 cups of coffee. Too much sugar can put your child in the fast lane to the dentist's office and also contribute to weight gain. Excessive caffeine comes with its own set of problems — especially in younger kids, it can negatively affect attention and concentration.
Few studies have examined the effect of caffeine on children, but consider how you feel when you've had too much. Caffeine is indeed a stimulant — though a widely used and accepted one — and because children are smaller than adults and haven't yet developed a tolerance to it, its effects on them may be more pronounced. As in adults, too much caffeine can cause:
- jitteriness and nervousness
- upset stomach
- headaches
- difficulty concentrating
- difficulty sleeping
- frequent urination
Many of these drinks also contain additional ingredients whose safety or effectiveness has never been tested in children — including herbal supplements, guarana (a source of caffeine), and taurine (an amino acid thought to enhance performance).
The bottom line is this: Energy drinks offer no real health or performance benefit for kids. Children who participate in sports should learn that they can improve their game through hard work and practice — values that will serve them well both on and off the field. Encouraging kids to believe that they need something "extra" to perform at their best is a slippery slope that may lead to the use of other performance-enhancing substances.
Remember that if it sounds too good to be true, it probably is. Be critical when reading labels, and talk to your child's doctor if you have any questions or concerns. And teach your child not to be so quick to believe the hype when it comes to power drinks. For athletes and non-athletes alike, nothing beats a well-balanced diet. Most kids who eat well, stay hydrated, and get enough physical activity and rest will have plenty of energy — naturally.
Reviewed by: Mary L. Gavin, MD
Date reviewed: April 2008
