What makes a sports drink work
Commercial sports drinks combine three things: water, carbohydrate (for energy), and sodium (to help replace what’s lost in sweat and support fluid absorption). A standard isotonic drink uses about a 6% carbohydrate concentration — roughly 60 grams of sugar per liter of water — along with a small amount of salt, typically around 450-500 mg of sodium per liter.
How this calculator works
Choose your water volume and desired carbohydrate concentration (lighter mixes sip easier in hot weather; stronger mixes deliver more energy for longer, harder sessions), and pick a sugar source. The calculator scales the standard recipe proportions to your chosen volume and gives you the sugar and salt amounts in grams as well as approximate kitchen measurements.
This recipe is a general-purpose homemade alternative for training and casual exercise, intended for general planning purposes. It is not a medical or clinical rehydration formula — individual sweat rates and sodium needs vary, and anyone with a health condition affecting fluid or electrolyte balance should follow guidance from a qualified professional.