स्पोर्ट्स ड्रिंक कैलकुलेटर — सूत्र
## How to Mix a Sports Drink
### Carbohydrate Concentration
Sports drinks should be 4-8% carbohydrate for optimal absorption:
- **Light activity**: 4-5% (lower end)
- **Moderate activity**: 5-6%
- **Intense activity**: 6-8%
Concentrations above 8% slow gastric emptying and can cause stomach issues.
### Sodium
Add 0.5-1.0 g of sodium per liter of water. This replaces sweat losses and improves fluid absorption. Heavy sweaters may need more.
### Mixing
Dissolve sugar and salt in warm water, then add cold water and ice. Taste should be mildly sweet, not overpowering.
### Carbohydrate Concentration
Sports drinks should be 4-8% carbohydrate for optimal absorption:
- **Light activity**: 4-5% (lower end)
- **Moderate activity**: 5-6%
- **Intense activity**: 6-8%
Concentrations above 8% slow gastric emptying and can cause stomach issues.
### Sodium
Add 0.5-1.0 g of sodium per liter of water. This replaces sweat losses and improves fluid absorption. Heavy sweaters may need more.
### Mixing
Dissolve sugar and salt in warm water, then add cold water and ice. Taste should be mildly sweet, not overpowering.
हल किया गया उदाहरण
Mix a sports drink for a 1.5-hour moderate run using 750 mL of water.
- Carb percentage = 4 + 1 x 2 = 6%.
- Sugar = 750 x 6/100 x 1 = 45 g (about 3 tablespoons).
- Salt = 750 x 0.001 x 1 = 0.8 g (about 1/8 tsp).
- Total fluid needed = 750 x 1.5 = 1125 mL.
- Bottles = ceil(1125 / 750) = 2 bottles.