🥤 DIY Sports Drink Calculator
Balance sugar, electrolytes, and flavor to build endurance fuel for your next run, ride, or triathlon.
Typical endurance drinks: 60–90 g/L
Aim for 400–800 mg/L depending on sweat rate.
🍋 Recipe Summary
- Sugar (dextrose/sucrose): 60 grams
- Table Salt (NaCl): 1.3 grams
- Lemon or lime juice: 50 mL
- Total calories: 240 kcal
Mix with 1.00 liters of water. Shake well before workouts. Adjust sweetness by adding or reducing water to taste.
How to Use This Calculator
Set training needs
Choose carbohydrate and sodium targets per liter based on workout intensity and sweat rate.
Select total volume
Plan how much you want to make (e.g., 1 or 2 liters).
Pick salt source
Use table, sea, or kosher salt; sodium content varies by type.
Review recipe
Get ingredient grams/mL and calories to mix into your bottle.
Formula
Sugar grams = Carbs (g/L) × Volume (L)
Salt grams = Sodium total ÷ Sodium per gram
Calories = Sugar grams × 4
Carbohydrates deliver 4 kcal per gram; sodium is derived from salt type. Customize potassium/magnesium using supplements if desired.
Custom Sports Drink Tips
Homemade sports drinks cost less and let you control ingredients. Adjust sweetness and electrolyte levels to match your sweat rate and climate.
Enhancements
- Add a pinch of baking soda for lactate buffering during high-intensity sessions.
- Mix glucose and fructose (e.g., table sugar + fruit juice) to increase carb absorption above 60 g/h.
- Include amino acids (e.g., BCAAs) for ultra-distance events.
Usage Guidelines
- Consume 500–1000 mL per hour depending on heat and sweat rate.
- Adjust sodium for salty sweaters (800–1000 mg/L) vs low sweaters (300–500 mg/L).
- For long rides or runs, include additional solid foods or gels to hit total carb targets (60–90 g/h).
Frequently Asked Questions
Can I use commercial drink mix instead?
Yes. DIY blends offer customization, while commercial mixes are convenient when traveling or short on prep time.
How long does a homemade drink stay fresh?
Store in the refrigerator and consume within 24 hours. Avoid leaving sugary liquids at room temperature for long periods.
Can I sweeten with honey or maple syrup?
Absolutely. Adjust quantities to match carbohydrate goals and note the flavor differences compared with table sugar.
Do I need extra potassium or magnesium?
Consider adding potassium chloride or magnesium citrate for hot-weather workouts or if you’re a heavy sweater.
What if the drink tastes too sweet or salty?
Dilute with water, increase citrus juice for tartness, or adjust the salt amount to maintain sodium targets after dilution.