Quick Answer: Most teen athletes do not need electrolytes for every practice or workout. For regular exercise under an hour, water is usually enough. However, after long workouts, multiple games in one day, heavy sweating, or sports in hot weather, teen athletes should replace both electrolytes and carbohydrates (sugar).
Teens Are Not Smaller Adults
We often say that kids are not little adults. The same is true for teens! Even though their bodies might be closer to their parents’ size, some adult general health recommendations should not be applied to them. How to hydrate after intense and longer workouts is a good example of this.
Teens have lower glycogen stores, which means their bodies depend on having steady blood sugar levels more than adults do. So, in some situations, they need to replace both electrolytes and carbohydrates to rehydrate and recover.
When Do Teen Athletes Need Electrolytes?
For most kids and teens, water is the best choice for hydration. However, the following scenarios call for replacing electrolytes and carbohydrates:
- Practices or games in hot weather
- More than one game or workout in a day
- Exercise lasting longer than 60 minutes
- Very intense activity with a lot of sweating
- Heavy salt loss in sweat
Why Electrolytes Matter for Teen Athletes
Electrolytes are minerals that are essential to a body’s functioning and survival. They help regulate fluid balance, support muscle function, keep the heart beating normally, and send nerve signals throughout the body.
The main electrolytes lost in sweat include:
- Sodium
- Potassium
- Magnesium
- Calcium
When athletes become dehydrated or lose too much sodium in sweat, they may notice:
- Muscle cramps
- Nausea
- Headaches
- Fatigue, or feeling like exercise is harder than it should be
- Dizziness or poor performance
Severe dehydration or major electrolyte imbalances are much less common, but they can become dangerous if they are not addressed.
How Can Teen Athletes Tell If They’re Dehydrated?
A simple way to get a general sense of hydration is to look at pee color. Pale yellow or straw-colored pee usually means they’re well hydrated. Darker pee can be a sign they need more fluids.
A more precise way is to compare body weight before and after exercise. If an athlete loses more than 1% of their body weight, they are likely dehydrated, and it may affect performance. They do not need to do this after every workout, but checking once in a while can help athletes understand how much fluid they typically lose.
Some Teen Athletes Sweat More Than Others
Hydration needs are not the same for every athlete. Two teens the same age and size can have very different sweat losses.
Some athletes sweat heavily and lose more salt than others. They will likely need to replace their electrolytes more frequently than others. Signs of higher salt loss can include:
- White streaks on clothing or hats after exercise
- Sweat that dries with a gritty or salty residue on the skin
- Frequent cramping or feeling wiped out after long practices
General Hydration Guidelines for Teen Athletes
The American Academy of Pediatrics recommends a hydration plan like this for young athletes:
Before exercise:
- 3 hours before: Drink 2 to 3 cups of water.
- 30 minutes before: Drink 1 cup of water.
During exercise:
- Drink 20 gulps every 20 minutes.
After exercise:
- Replace lost fluids (about 20 ounces for every lost pound).
- If the workout lasted longer than an hour, happened in extreme heat, or involved heavy sweating, make it an electrolyte drink with carbohydrates.
Is It Better to Sip or Chug?
Sipping is better than chugging, especially during and after exercise.
Chugging causes the kidneys to respond by increasing urine production, flushing out much of the fluid before the body can use it. Sipping allows for more stable blood chemistry and better absorption by the body.
How to Choose an Electrolyte Drink for a Teen Athlete
There are a lot of electrolyte products out there—sports drinks, powders, tablets and drops. Most are designed to replace fluids and electrolytes, but they are not all the same. Teen athletes should look for electrolytes:
- WITH sodium, potassium, magnesium, and calcium.
- WITH carbohydrates (sugars). They need the carbs to keep their blood sugar levels steady when they’ve exercised for longer than 60 minutes, been in extreme heat, or have sweat excessively.
- WITHOUT caffeine, vitamins or herbal supplements.
- WITHOUT artificial sweeteners. Many sugar-free electrolyte powders contain them, and they may cause bloating, gas and diarrhea in some athletes.
The Bottom Line
Electrolyte drinks are everywhere, and it can make it seem like every teen athlete needs them.
But for many kids and teens, water is the right choice most of the time. Save electrolyte drinks for situations where they are needed—long workouts, extreme heat, heavy sweating or multiple games in a day. When those situations happen, the right hydration plan can support both performance and recovery.
Our Nutrition Therapy team provides individualized, expert care focused on supporting healthy growth and long-term well-being. For more information, or to speak to a team member, call 513-636-4211 option 1.
