Should my child drink water, a sports drink or an energy drink?

Water is right for most athletes in most situations, according to NFHS hydration guidance (October 2025). It's quickly absorbed, well tolerated and inexpensive.

A traditional sports drink may help when:

• activity lasts more than 60 minutes, continuously or on and off
• there are several intense sessions on the same day
• conditions are warm to hot and humid
• the athlete started poorly hydrated, sweats heavily or is a "salty sweater" (visible salt stains on clothes and skin), hasn't eaten enough, or isn't used to the heat

Choose a sports drink with no more than 6 to 8% carbohydrate and 0.4 to 1.2 grams of sodium per liter.

Avoid during exercise:

• Energy drinks. NFHS says they are NOT appropriate hydration fluids. They're high in sugar and caffeine, can cause jitteriness, nausea and upset stomach, can increase dehydration, and aren't regulated by the FDA.
• Carbonated soda, and fruit juices over 8% carbohydrate. Both can cause bloating and stomach cramps.