Calculadora de Bebida Esportiva — Formula

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.

    Exemplo Resolvido

    Mix a sports drink for a 1.5-hour moderate run using 750 mL of water.

    1. Carb percentage = 4 + 1 x 2 = 6%.
    2. Sugar = 750 x 6/100 x 1 = 45 g (about 3 tablespoons).
    3. Salt = 750 x 0.001 x 1 = 0.8 g (about 1/8 tsp).
    4. Total fluid needed = 750 x 1.5 = 1125 mL.
    5. Bottles = ceil(1125 / 750) = 2 bottles.