Functional Juice Boxes Are the Newest Trend, but Do Kids Actually Need Them?
Kool-Aid, Capri Sun, and Tropicana have each released kid-focused electrolyte beverages, but should your child be drinking them?
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A heightened emphasis on optimizing hydration has everyone seeking more electrolytes. In a similar vein, protein continues to have its own "it" moment, and proteinmaxxing trends are influencing parents and kids at an increasingly younger age. From drinks, to powders, to snack foods, the market for these nutrient-boosted items has exploded far beyond sports drinks and protein shakes, but are these serving a legitimate nutritional need? What’s behind all these electrolyte and protein-infused products? And more importantly, do kids actually need them?
What are electrolytes?
Before we answer if these kid-focused products are actually needed, let’s discuss the basics. As the name suggestions, electrolytes are minerals that carry an electrical charge. Potassium, sodium, chloride, calcium, and magnesium are examples of these special nutrients. They perform a variety of functions in the body, including regulation of fluid balance, nerve impulse transmission, and muscle contraction. Despite their crucial roles, too much of these nutrients can be harmful. Symptoms of toxicity will vary by nutrient, but some can be very dangerous. For example, too much magnesium may cause stomach upset, and, in very large amounts, significantly impact normal heart function; too much potassium can also negatively impact the heart.
What are "protein boosts"?
In today’s protein-obsessed society, you will find protein added to just about anything. This is most often achieved by adding whey protein isolate to foods and beverages. For vegan options, a soy or pea-based protein is often added. The addition of supplemental protein to foods will help delay their digestion time, resulting in increased satiety, but like electrolytes, it is very possible to go overboard on protein. While it can make you feel fuller longer, too much will leave you with a serious stomachache. Current recommendations warn against exceeding 15 to 20 percent of your daily caloric intake, or the equivalent of 75 to 100 grams on a 2,000-calorie diet for an adult; these numbers are lower for kids, who require fewer daily calories.
Do kids need more electrolytes or more protein?
Regular intake of electrolytes is necessary for kids, but most are getting plenty from the foods they already eat. Adding more from a wide variety of enhanced foods and beverages may not be necessary. Here's a breakdown of the range of needs for children ages 4 to 13, according to the National Institute of Health (NIH).
- Potassium: 2300 to 2500 milligrams
- Sodium: 1500 to 1800 milligrams
- Chloride: 1700 to 3100 milligrams
- Calcium: 1000 to 1300 milligrams
- Magnesium: 130 to 240 milligrams
Opt for some additional electrolytes to replenish sweat losses from strenuous activities lasting longer than 60 minutes, especially when in hot and humid conditions. Extra electrolytes can also be beneficial during and after an illness, which often causes hydration levels to dip.
Like electrolytes, protein requirements for kids are easily achieved and can be exceeded unnecessarily. Current guidelines recommend 15 to 19 grams of protein per day for 4- to 8-year-olds, and 34 grams of protein per day for 9- to 13-year-olds. Aside from just the protein tally, the overall nutritional quality of that food should also be considered. While protein-spiked juice boxes and toaster pastries may appear to be a healthier option, they could contribute to excessive protein and calories kids don’t really need.
Shopping Tips for Electrolyte- and Protein-Enhanced Products
From applesauce to juice boxes, here’s what to look for when evaluating a product that has been spiked with electrolytes or protein (or both!).
Check the serving size.
This is the most crucial starting point when evaluating a product. Don’t make assumptions about how much a specific food or beverage is being allocated per serving; instead check and determine what makes sense for whoever is eating it.
Assess the calories and all macros.
Sometimes the addition of extra protein or electrolytes can spike up the calorie count, so give those labels a looksee before placing that boosted food or beverage in your shopping cart.
Look at the added sugar.
Many nutrient-void and high sugar foods are enhanced with protein; while this may be a good addition for some items, it doesn’t automatically convert that product into a healthy choice.
Evaluate the electrolyte content.
Believe it or not, there is no standardized amount of electrolytes for these enhanced foods or drinks; check to see how much and which types of electrolytes are present. In some cases, there might be only trace amounts.
Bottom Line: Added protein and electrolytes in foods and beverages aren’t always needed, and don’t necessarily mean that specific food item is a healthier choice for you and your family. Consider all the ingredients to make an accurate determination. When in doubt, especially for kids, check with your healthcare provider.
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