DIY Sports Drink
Electrolyte mix: sodium 500–700mg/L, sugar 6–8%, potassium 75–150mg/L. Osmolality 200–300 mOsm/kg. $0.10–0.30/serving vs $2+ commercial.
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📊 Total Amounts
📈 Osmolality by Na
🥧 Composition %
📊 DIY vs Commercial Cost
⚠️For educational and informational purposes only. Verify with a qualified professional.
DIY sports drinks match commercial performance at a fraction of the cost. Electrolyte targets: sodium 500–700 mg/L, potassium 75–150 mg/L. Sugar 6–8% for optimal gastric emptying. Osmolality 200–300 mOsm/kg (hypotonic/isotonic). DIY cost $0.10–0.30/serving vs $2+ commercial. Sources: ACSM, Gatorade Sports Science Institute, Journal of Sports Sciences.
Sources: ACSM, Gatorade Sports Science Institute, Journal of Sports Sciences.
Key Takeaways
- • Sodium 500–700 mg/L, potassium 75–150 mg/L
- • Sugar 6–8% for gastric emptying; 2:1 glucose:fructose for 90 g/hr
- • Osmolality 200–300 mOsm/kg (hypotonic/isotonic)
- • DIY $0.10–0.30/serving vs $2+ commercial
Did You Know?
How Does DIY Sports Drink Work?
Electrolytes
Sodium is primary; sweat loses 500–1500 mg/L. Potassium supports muscle. Use table salt (NaCl) and lite salt (KCl) or potassium citrate.
Carbohydrate
6–8% sugar = 60–80 g/L. Table sugar (sucrose) = 50% glucose, 50% fructose. Maltodextrin is glucose polymer. Multiple carbs increase absorption.
Osmolality
Blood ~290 mOsm/kg. Hypotonic drinks (<280) empty faster. Hypertonic (>300) can cause GI distress. Target 200–300.
Expert Tips
Electrolyte Comparison
| Source | Na (mg/L) | Sugar % | Cost |
|---|---|---|---|
| ACSM target | 500–700 | 6–8 | — |
| Gatorade | ~450 | 6 | $2+ |
| DIY | 500–700 | 6–8 | $0.10–0.30 |
Frequently Asked Questions
What electrolyte levels should a sports drink have?
Sodium 500–700 mg/L, potassium 75–150 mg/L. ACSM and Gatorade Sports Science Institute recommend these ranges for exercise >1 hour. Replaces sweat losses and supports muscle function.
What sugar concentration is best for sports drinks?
6–8% carbohydrate (60–80 g/L) for optimal gastric emptying and absorption. Higher concentrations (>10%) can delay emptying. Multiple transportable carbs (glucose:fructose 2:1) increase absorption to 90 g/hr.
What is osmolality and why does it matter?
Osmolality target 200–300 mOsm/kg for hypotonic/isotonic drinks. Hypotonic (<280) empties faster; hypertonic (>300) can cause GI distress. Blood is ~290 mOsm/kg.
How much does DIY sports drink cost vs commercial?
DIY: $0.10–0.30 per serving. Commercial: $2+ per bottle. Simple recipe: table salt, sugar, water, optional potassium (lite salt). Same performance benefits at fraction of cost.
What is the 2:1 glucose:fructose ratio?
Research by Asker Jeukendrup shows 2:1 glucose:fructose allows gut to absorb up to 90 g carbs/hr vs ~60 g with glucose alone. Different transporters = higher total absorption.
When should I use a sports drink vs water?
Exercise >60 min, especially in heat. For <60 min moderate intensity, water is usually sufficient. Long triathlons: sports drink + gels/bars for 60–90 g carbs/hr.
Key Statistics
Official Data Sources
⚠️ Disclaimer: This calculator is for educational purposes only. Individual needs vary. Consult a sports dietitian for personalized advice. Not medical advice.