It’s autumn, and many children have begun their fall sports. While it is very important that kids stay hydrated while they are active, we want to provide them with the more nutritious options to keep them healthy while active.

Many drinks, especially those marketed as sports drinks, say they are meant to replenish electrolytes. However, parents don’t realize that kids lose very little electrolytes with their activities and these drinks are absolutely packed with sugar.

Here are some examples of what we recommend swapping out with healthy replacements:

Gatorade- 12 oz. fruit punch bottle

21 grams added sugar per bottle (5 teaspoons added sugar)

Try instead- A fresh fruit smoothie made of milk or unsweetened dairy alternatives, frozen bananas, strawberries, and mango. Add a handful of spinach to add iron, and protein to the great potassium, vitamin C, and vitamin B6 in the fruits.

Hansens Organic 4 oz. juice box

15 grams of sugar per box (4 teaspoons sugar)

Try instead- Apple slices with lemon juice, which is a great source of fiber and vitamin c

PowerAde 12 oz. Mountain Berry Blast bottle

21 grams added sugar per bottle (5 teaspoons added sugar)

Try instead- Unsweetened coconut water, which is a natural source of electrolytes

Vitamin Water Zero Rise, Orange flavor

With 250 mg (10% of total salt for the day) and ingredients such as citric acid, salt, mono- potassium phosphate (salt), magnesium chloride (salt), Calcium chloride (salt), sucralose (artificial sweetener) and acesulfame potassium (artificial sweetener) it’s not something we would not recommend any child or adult drinking!

Try instead- Sparkling water with orange slices, which is a great, refreshing source of Vitamin A

Caprisun 6 oz. Sport Lemon Lime pouch

16 grams added sugar per pouch (4 teaspoons added sugar)

Try instead- Sparkling water with orange slices, which is a great, refreshing source of Vitamin A

By: Dahlia Marin, Registered Dietitian Nutritionist