Power Drinks: Should Your Child Drink Them?

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. Experts recommend drinking about 1 cup (240 milliliters) of water during every 20 to 30 minutes of physical activity — your child may need more or less water depending on weight and intensity of the activity.

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 even herbal ingredients whose effects have not been studied in children (such as ginseng or St. John's wort).