DIY Sports Drink
Calculate ingredients for homemade sports drinks with water, sugar, salt, and flavoring for optimal hydration.
Homemade Sports Drink Recipe
Commercial sports drinks combine water, carbohydrates, and electrolytes to replace sweat losses during exercise. This calculator estimates a simple homemade version using water, table sugar, salt, and a small amount of juice for flavor based on your body weight, workout duration, and sweat rate.
Why 6% Carbohydrates?
Drinks with about 4% to 8% carbohydrate concentration are considered isotonic, meaning they absorb at a similar rate to water while supplying energy. A 6% mix balances hydration and fuel for most endurance sessions lasting one hour or longer.
For broader hydration planning outside workouts, see our Total Body Water Calculator.
Frequently Asked Questions
How much salt should a sports drink contain?
A typical homemade recipe uses about 1.5 grams of table salt per liter, providing roughly 600 mg of sodium. Heavy sweaters may need slightly more.
What is an isotonic sports drink?
An isotonic drink has a carbohydrate concentration between 4% and 8%. It supports both fluid absorption and steady energy delivery during exercise.
Can I use honey instead of sugar?
Yes, but honey is about 82% sugar by weight. Use slightly more honey than granulated sugar to reach the same carbohydrate concentration.
How does sweat rate affect the recipe?
Higher sweat rates increase total fluid needs. This calculator scales volume up for heavy sweaters and down for light sweaters relative to a 70 kg reference athlete.
When should I drink a sports drink instead of water?
Sports drinks help during sessions longer than 60 to 90 minutes or in hot conditions where you lose significant fluid and sodium through sweat.
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