DIY Sports Drink Calculator
Find the sugar and salt for a homemade sports drink.
Mix your own sports drink with the right carb and electrolyte balance.
How the Math Works
The DIY Sports Drink Calculator uses two simple formulas to determine the right balance of sugar and salt for optimal hydration. The sugar calculation multiplies your desired carbohydrate intake (in grams) by the total volume of your drink (in milliliters), giving you the exact amount of sugar needed. For salt, the formula takes your target sodium content and multiplies it by 2.54, then divides by 1000 to convert to the appropriate measurement. These calculations ensure your homemade drink matches the electrolyte and energy properties of commercial sports drinks.
Practical Applications
To use this calculator, first decide how many servings you want to make and enter that volume in milliliters. Next, determine your carbohydrate goal—typically 30-60 grams per hour for moderate exercise. Enter your desired sodium intake, which is usually 200-700 mg depending on sweat rate and activity level. The calculator will output the precise grams of sugar and teaspoons of salt to add to your water. Mix thoroughly and chill for best results.
Day-to-Day Use
This calculator empowers you to create customized sports drinks that fit your specific needs and dietary preferences. Whether you're training for a marathon, hitting the gym, or just want to stay properly hydrated on a hot day, you can now make a drink that replaces electrolytes without the artificial additives and high prices of commercial options. It's also perfect for parents making personalized hydration drinks for kids, athletes who need precise nutrient timing, or anyone who wants to avoid the excessive sugar found in store-bought versions while getting exactly the right amount of sodium to maintain performance and hydration.
Worked example
1 L at 60 g/L carbs, 500 mg/L sodium → 60 g sugar, ~1.3 g salt.
FAQ
Why add salt?
Sodium replaces what you lose in sweat and aids fluid absorption.