Sports Drinks vs. Water

How do I keep my athlete hydrated?

I’ve had parents ask if water is enough to keep young athletes hydrated or do they need something more? With so many options out there it’s a good question. Parents often wonder when to offer a sports drink to help children stay hydrated while participating in sports.

Sports drinks contain electrolytes, carbohydrates, minerals and sweeteners. Their purpose is to replace water and electrolytes (i.e. sodium, potassium) lost through sweat while exercising. The carbohydrates in the drinks provide rapid energy when one’s body stores are depleted.

For most kids sports drinks are not necessary. Water is all a child needs to stay hydrated when participating in routine physical activity or recreational exercise. In fact, most recreational/casual athletes only need to drink water. However, sports drinks are helpful for children who participate in rigorous physical activity longer than an hour, or if they are participating in a game/tournament on a hot day.   

Even if a child consumes a sports drink it’s important that he or she  continues to drink water. It really is best for children to drink water during and after exercise as their main source of hydration.

Sports drinks contain a good amount of sugar and extra calories that could lead to tooth decay and obesity. If you think your child needs more than water for hydration I recommend avoiding all sports drinks that contain fructose as the only source of carbohydrate for a number of reasons including:

• it can cause an upset stomach
• it must be converted to glucose before it can be used for energy delaying its use 

Sports drinks should not be consumed on a regular basis. Only offer them to your little athlete when he or she is participating in prolonged, rigorous activity that results in the need for fast replenishment of electrolytes and carbohydrates. 

Loyola Sports Medicine Tips

Loyola University Health System sports medicine physicians are dedicated to enhancing sports performance and getting people back in the game. Each season a LUHS sports medicine expert from our facility in Burr Ridge will offer tips to keep you safe and active. Dr. Haemi Choi, MD, is a women’s sports medicine specialist.  In addition to seeing patients in clinic she is a team physician for several high school and college teams and provides volunteer medical care at various sporting events.  Her clinical interests include the female athlete triad, exercise induced asthma, general musculoskeletal care, overuse injuries, and acupuncture. She is an avid runner.