Sports Drink Calculator

Calculate how to mix a custom sports drink with the right electrolyte and carbohydrate concentration for your activity. Enter water volume and desired strength.

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mL
hr

Sugar/Carb Powder

45 g

Salt (sodium)0.8 g
Total Fluid Needed1,125 mL
Bottles (750 mL)2

Sugar/Carb Powder vs Activity Duration

View formula & how it works →

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.

    Example Calculation

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

    1. 01Carb percentage = 4 + 1 x 2 = 6%.
    2. 02Sugar = 750 x 6/100 x 1 = 45 g (about 3 tablespoons).
    3. 03Salt = 750 x 0.001 x 1 = 0.8 g (about 1/8 tsp).
    4. 04Total fluid needed = 750 x 1.5 = 1125 mL.
    5. 05Bottles = ceil(1125 / 750) = 2 bottles.

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