Staying hydrated is important for everyone, but it’s especially important for active kids and families. Whether you’re heading to a sports practice, spending a day at the beach, or just playing in the backyard, keeping electrolyte levels balanced within the body can help maintain energy and prevent dehydration. 

Just how common is dehydration? Believe it or not, it’s VERY common. Just check out some of these stats:

• A survey by the company DripDrop found that about 75% of Americans are chronically dehydrated. (1)
• A study from the American Journal of Public Health found that about 25% of children and adolescents in the US are inadequately hydrated. (2)
• A report by the Centers for Disease Control and Prevention (CDC) found that around 50% of people do not recognize early signs of dehydration. (3)

So why is it so important to stay hydrated? And what is the best way to do that on a daily basis? We’re going to explain all of that in this article, in a quick and interesting way. Hint: Move over plain water! 

What Are Electrolytes and Why Are They Important?

Electrolytes are minerals including sodium, potassium, calcium, and magnesium that help regulate fluid balance along with other functions within your body. They play a huge role in helping to keep you properly hydrated and working at peak performance. 

But even though you consume some of these minerals every day in your daily diet, you also lose them when you sweat. This is why in order to maintain good hydration within your body, you have to replenish the minerals, and you can do this by drinking water that is enhanced with electrolyte minerals - also known as electrolyte drinks. 

The Best Electrolyte Drinks For Kids and Families 

When choosing electrolyte drinks that work best for your families, consider the following: 

Low Sugar Content: Excess sugar can be harmful, so look for drinks with minimal added sugars.

Natural Ingredients: Avoid artificial colors, flavors, and preservatives.

Balanced Electrolytes: Ensure the drink contains a good mix of essential electrolytes.

Great Taste & Flavor Variety: You’re more likely to drink something you enjoy.

Added Nutrients: For kids, this may look like antioxidant-rich fruits added to a homemade electrolyte drink, but for busy adults on-the-move,  it can be found in certain electrolyte water enhancers that include added vitamins. 

Pros and Cons of Well-Known Electrolyte Drinks for Kids and Families

Chances are you’ve either used or at least heard of the brands mentioned next, but are they the best choice of electrolyte drinks for you and your family?  

Pedialyte 

Potential Pros:

• Says doctor-recommended on the container
• There’s a variety of flavors 

Potential Cons:

• Different varieties contain 9-12 grams of sugar
• Some varieties contain artificial colors and sweeteners
• Kids may not like the taste

Gatorade

Potential Pros:

• There’s a variety of flavors 
• Kids usually love the taste 

Potential Cons:

• High in sugar (about 34 grams per 20-ounce bottle)
• Contains several synthetic colors, artificial flavors, and preservatives

Gatorade Zero

Potential Pros:

• Zero sugar
• There’s a variety of flavors

Potential Cons:

• Contains artificial sweeteners 

Kinderlyte 

Potential Pros:

• Natural ingredients 
• Low in sugar

Potential Cons:

• Kids may not like the taste 
• Not available in all areas

Healthier Electrolyte Drink Options

After seeing the facts about well-known electrolyte drinks, are you curious about some better, healthier options of ways to get more electrolytes into your family’s day? Here is what we suggest. 

Convenient electrolyte drink packets (water enhancers) - Instead of a bottled drink such as Gatorade, electrolyte drink mixes typically come in single-serving packets that you can bring with you and easily add into water wherever you are. In addition, the best electrolyte drink mix options will include the qualities we mentioned above in the best electrolyte drinks. Here they are again in more detail:

Sugar-Free: While some electrolyte drink packets contain a lot of sugar, and may be helpful for athletes that are burning excess calories from intense physical activity, high-sugar mixes are not the best option for families who just need more efficient hydration. Instead, these high-sugar mixes, especially when consumed multiple times per day, add unnecessarily to your daily sugar intake. 

Natural Ingredients: While some electrolyte mix brands include artificial ingredients, such as DripDrop packets, it’s unknown whether artificial colors and flavors, plus some preservatives may have negative health effects, so it’s better to avoid them. (4, 5, 6)

Balanced Electrolytes: While all electrolyte minerals play a role in fluid balance in the body, certain electrolytes in ideal quantities will offer a greater re-hydration effect. The two best electrolytes to look for in electrolyte drink packets are sodium (500mg) and potassium (380mg). 

Great Taste & Flavor Variety: Electrolyte water enhancers are one of the best ways to supplement plain water and make it more appealing, along with more effective, as long as there are desirable flavors.

Added Nutrients: Along with electrolyte minerals, some of the best electrolyte drink mixes will also include added vitamins to help enhance your physical and mental performance, including vitamin C and B vitamins. 

Homemade Electrolyte Drinks For Families

For the quickest and most convenient daily hydration refreshment option, add a packet of one of the best electrolyte mix brands mentioned in the qualities above into water, shake or mix and enjoy. 

For a little extra excitement or variety, try some of the homemade electrolyte recipes below for kids and families. When it comes to kids, always make sure you check with your pediatrician to ensure ingredients in electrolyte drink packets and their amounts are safe for consumption, based on age. 

The Best Electrolyte Drink Recipes:

Berry Blast Electrolyte Drink

Ingredients:

- 1 cup of mixed berries (strawberries, blueberries, raspberries)

- 2 cups of water

- 1/4 cup of lemon juice

- 2 tablespoons of honey or agave nectar

- 1/4 teaspoon of sea salt

- 1 packet of Wildberry Electrolyte Drink Packet (optional)

Instructions:

1. Blend the mixed berries with 1 cup of water until smooth.
2. Strain the berry mixture through a fine mesh sieve to remove seeds and pulp.
3. In a pitcher, combine the berry juice, remaining water, lemon juice, honey, and sea salt.
4. Stir well until the honey and salt are fully dissolved.
5. Serve chilled or over ice.

Tropical Pineapple Electrolyte Drink

Ingredients:

- 1 cup of fresh pineapple juice

- 1 cup of coconut water

- 1/4 cup of orange juice

- 1/8 teaspoon of sea salt

- 1 packet of Pineapple Mango Drink Packet (optional)

Instructions:

1. In a pitcher, combine the pineapple juice, coconut water, orange juice, and sea salt.
2. Stir well until the salt is fully dissolved.
3. Serve chilled or over ice.

Watermelon and Coconut Water Hydrator

Ingredients:

- 2 cups of diced watermelon

- 1 cup of coconut water

- 1 tablespoon of lime juice

- 1/8 teaspoon of sea salt

- 1 packet of Watermelon Drink Packet (optional)

Instructions:

1. Blend the diced watermelon in a blender until smooth.
2. Strain the watermelon juice through a fine mesh sieve to remove the pulp.
3. In a pitcher, combine the watermelon juice, coconut water, lime juice, and sea salt.
4. Stir well and serve chilled.

Enjoy these deliciously hydrating beverages and remember that while it’s important to drink water to stay hydrated, plain water by itself just might not be enough. Amplify your hydration with the best electrolyte drink options for kids and families!

Sources: 

1. DripDrop ORS, "Survey Finds 75% of Americans Are Chronically Dehydrated," 2019. Available from: https://www.dripdrop.com/blogs/news/75-percent-of-americans-are-chronically-dehydrated
2. Kenney EL, Long MW, Cradock AL, Gortmaker SL. "Prevalence of Inadequate Hydration Among US Children and Disparities by Gender and Race/Ethnicity: National Health and Nutrition Examination Survey, 2009–2012." American Journal of Public Health. 2015;105(8). doi:10.2105/AJPH.2015.302572
3. Centers for Disease Control and Prevention (CDC). "Recognizing the Signs of Dehydration."https://www.cdc.gov/nutrition/resources-publications/factsheets/dehydration.html
4. Neurotherapeutics: Nigg, J. T., Lewis, K., Edinger, T., & Falk, M. (2012). Meta-analysis of attention-deficit/hyperactivity disorder or attention-deficit/hyperactivity disorder symptoms, restriction diet, and synthetic food color additives. 
5. Nature: Suez, J., Korem, T., Zilberman-Schapira, G., Segal, E., & Elinav, E. (2014). Artificial sweeteners induce glucose intolerance by altering the gut microbiota. 
6. U.S. Food and Drug Administration (FDA). (2007). Survey Data on Benzene in Soft Drinks and Other Beverages. https://www.fda.gov/food/chemicals/survey-data-benzene-soft-drinks-and-other-beverages)