The Best Healthy Homemade Electrolyte Drinks for Kids 

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Sitting cross-legged on the grocery store floor with concern as I poured over the labels of electrolyte drinks for kids. I was a new mom with a sick baby. My mission was to prevent dehydration in my sweet wee one. But, I was not impressed with what was available in-store. Drinks colored with artificial dyes and engineered chemicals on their list of ingredients. This set me on a mission. I have a background in exercise physiology, a doctorate degree in Physical Therapy, and a love for research. And, this is my results including a wholesome recipe for healthy homemade electrolyte drinks for kids.

Jump to Recipe for Healthy Homemade Electrolyte Drinks for Kids

What you eat and drink plays a critical part of your health in preventing dehydration.

The best way to prevent dehydration is staying hydrated. I know that sounds simple but prevention is key. Make a habit of drinking water and instill that habit in your kids. When you have a sick child, take precautions and begin using electrolyte drinks for kids before dehydration becomes a problem. Prevention is key.

Always contact your pediatrician or doctor if you have concerns.

Food and drink intake recommendations should always be individualized. A child requires medical attention if they are not able to ingest liquids for 8-12 hours. In this article, I am addressing prevention of dehydration.

Moderate and severe dehydration are medical emergencies especially in babies. WebMD has a great resource including a checklist of when to call a doctor or 911. Being informed and having a plan helps alleviate stress.

It only makes sense that hydration would be just as complexing and human physiology just as stunningly impressive.

Amazingly, our bodies are created with such complexity. Thus, it only makes sense that hydration would be just as complexing and human physiology just as stunningly impressive. There is a lot of jargon and varying research on the topic, but my goal is to help you decipher the labels, build a foundational understanding, and know how to make a wholesome electrolyte drink. I know as a mom and a caregiver my priority is quality care and I want to be informed. Truly, I hope this helps. Let me be that friend that gives you way too much information about the complex topic of hydration.

Let’s Get Started.

What are electrolytes?

In a nutshell, electrolytes are essential minerals with the important role of keeping us hydrating and maintaining key processes in the body such as muscles contracting and nerves firing. Just like the beginning of the word “electro-” suggests, electrolytes are electrically charged minerals that balance fluids inside our bodies to keep us optimally hydrated.

List of Key Electrolytes

• Sodium
• Magnesium
• Potassium
• Calcium

The Importance of Hydration

Hydration is providing all the tissues in the body with enough water, so, the body can adequately perform its duties. Furthermore, water provides the cushion to your joints, the lubrication of your eyes, and the cushion and nutrients to your brain and spinal cord. And, that’s just the beginning. Amazingly, water is the vehicle for all the chemical reactions that occur in your body. Hence, why what you eat and drink matters because your body makes use of that provision. Your diet is a crucial part of your health. It’s the fuel for every bodily function.

Without the appropriate fuel, our body cannot take in nutrients as adequately and we start experiencing the signs of dehydration.

Signs of Dehydration

Signs of dehydration can differ based on severity and electrolyte lost. Here is a list of signs to look for in mild dehydration:

• dry mouth and lips
• few to no tears
• urinating less frequently (few wet diapers)
• dark urine (dark yellow)
• increased irritability and fussiness
• drowsiness (sleepiness is a result of a drop in blood pressure)
• dizziness
• sunken eyes
• sunken soft spot on top of a baby’s head (fontanels)

When kids might benefit from an electrolyte drink?

• stomach bug (stomach flu)
• illness such as vomiting or diarrhea
• extreme heat
• excessive sweating
• physical activity
• poor appetite
• travel

What is the purpose of electrolyte drinks for kids?

The primary purposes of electrolyte drinks for kids are to prevent dehydration, replenish electrolytes, and rehydrate. So, the focus when finding or preparing an electrolyte drink is quick and efficient hydration. This does not necessarily mean packing the drink with vitamins. There is a recommended ratio.

Oddly, an efficient electrolyte drink will contain glucose and sodium. I know your first though is to stay away from sugar. But, this sugar has a vital purpose. It is part of the great salty-sugar dynamic duo.

The Sodium-Glucose Co-transportion (Sugar Salt Duo)

This is a pretty complex and fascinating process. In a nutshell, glucose (sugar) and sodium (salt) are best friends. When glucose and sodium are together, water will tag behind this friendly duo. By tagging along, water is able to follow sodium as it moves into the body. Plain water is a poor solo traveller. Water by itself has a slow rate of absorption. Water needs friends to help travel quickly. Sugar alone like a fruit juice or no sugar like a sugar free electrolyte drink does not contain the ultimate duo for efficient hydration. Be weary of sugar free or low sodium when it comes to electrolyte drinks.

Research shows that the optimal ratio of sodium to glucose is 1:2, respectively. But, too much sugar is not optimal.

Here is where some research and thoughts differ.

Fructose vs Maltodextrin vs Dextrose

Unfortunately, fructose (sugar in fruit) has a bad reputation for being slow and less efficient. So, you will see many sports drinks replace fructose with maltodextrin which is a polysaccharide with the building blocks of glucose. However, a further dive into research shows that it creates the same gut environment as fructose and has a slow rate of water absorption.

So, I hard it hard to understand the reason to replace naturally occurring sugar such as in fruits with a substance that has a natural base but is highly processed like maltodextrin. The other frequently used sugar substitute is dextrose which is naturally occurring and comes from corn. It’s classified as an artificial sweetener. If dextrose is in the label, I would recommend non-GMO since corn is a known GMO.

What ingredients to avoid in electrolyte drinks for kids?

Unfortunately, the electrolyte drinks on the shelf contain artificial flavors, artificial sweeteners, and a rather extensive list of ingredients that are often chemically engineered. Research has shown that artificial dyes are harmful. Also, artificial sweeteners damage gut health by killing healthy gut bacteria. The gut (intestine) is the primary location of absorption of fluids, nutrients, and electrolytes. Gut health is vital. Especially when your little one’s immune system is already being challenged. The list below is what I try to avoid when looking for store bought electrolyte drinks for kids.

List of ingredients to avoid in electrolyte drinks for kids:

• artificial sweeteners (Dextrose, Sucralose, Acesulfame potassium,
• artificial flavors (synthetic ingredients)
• artificial colors (Blue 1, Red dye 40, Yellow No 6)
• natural flavors (natural origins but can be highly processed with chemical additives)
• calcium silicate (anti-caking agent) – an unnecessary ingredient
• Caffeine (energy drinks, sodas) – negatively affects hydration status

VeryWell Family has a great comparison with pros and cons for electrolyte drinks for kids that are on the market. Check their article out on the most highly recommended electrolyte drinks for kids.

Purpose of Ingredients for Homemade electrolyte drinks for kids Recipe

Coconut Water

Coconut water contains electrolytes including potassium, sodium, calcium, and magnesium. It has a high water content and low sugar content with added benefit of vitamin C.

Pink Himalayan Salt

Remember the dynamic duo (sugar + salt) for optimal hydration? Salt is a vital requirement for an efficient electrolyte drink. A good quality pink Himalayan salt is an excellent choice for adding trace minerals and meeting the requirement for sodium.

Raw Honey

Honey contains trace minerals including manganese, zinc, and selenium. Please to be sure to substitute honey with organic cane sugar if child is younger than one year old.

Lemon and/or Lime Juice

Lemon Juice and Lime Juice both have a high water content and are low in sugar. Adding lemon and lime juice improves the taste and provides the added benefits of potassium and trace minerals. Taste is important. You need a drink that your little one will enjoy and not have to coax him/her to complete it.

Pineapple

Pineapple has a high water content and loaded with vitamin C. It contains potassium, calcium, and magnesium and trace minerals as well. Pineapple provides a tropical yummy flavor as well.

Kiwi

Kiwi is yet another ingredient with high water content and packed with vitamin C. It contains potassium, calcium, and magnesium. Don’t let the seeds of kiwi deter you from adding it to your drink, you do not notice.

Addition to homemade electrolyte drink for kids:

Magnesium is a vital nutrient. We have yet to try this supplement but GreenMom’s magnesium powder has been recommended to me. This magnesium powder is sensitive on stomaches which is so important when supplementing magnesium. She also has a recommended homemade recipe (If we try this supplement, I will update this post).

How to make a homemade rehydration solution for kids?

The Best Healthy Homemade Electrolyte Drink for Kids

Equipment:

• Blender
• Sharp Knife
• Cutting Board

Ingredient List:

• 1 cup coconut water
• 1/2 a lemon juiced (approximately 1/8 cup of juice)
• 1 kiwi (peeled and roughly chopped)
• 1/8 cup pineapple (chopped)
• 1/8 tsp pink Himalayan salt (or other quality salt)
• tiny drizzle of honey (substitute with 1/8 tsp cane sugar if younger than one year old)
• 5 ice cubes

Step by Step Instructions for Healthy Homemade Electrolyte Drink Recipe for Kids

1. First, gather all ingredients and equipment. Peel and roughly chop 1 kiwi and 1/8 cup of pineapple. Squeeze and juice 1/2 a lemon or lime (approximately 1/8 cup of juice).
2. Next, combine all ingredients into pitcher of blender. Blend for approximately 45 seconds. Feel free to strain the kiwi seeds if they are a texture problem for your little one (I have never found it to be a problem).
3. Lastly, enjoy. Remember this is to assist in preventing dehydration. Take small sips as needed. Leftovers will last one week in the fridge. This recipe makes an excellent popsicle. Freeze for up to 2 months.

Tips:

• I do not recommend heating this recipe.
• This is a very citrusy drink with loads of lemon-lime goodness, packed with vitamin C. If you do not like lemon and lime flavors, choose other low fructose fruits like apricots, blackberries, honeydew, and watermelon (just to name a few options).

Disclaimer: This post and information does not claim to cure or diagnose. The FDA has not evaluated this post or recommendation.

Thanks for Stopping by!

Finally, I want to thank you for stopping by! Please say Hi in the comment section. If you make this healthy homemade electrolyte drink for kids please leave a comment and/or give this recipe a rating!

– With Great Joy, Katie

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Need Another Kid-Friendly Recipe that is easy on the tummy and packed with vitamins and nutrients. Try this Tomato Soup Recipe.