DIY Sports Drink Calculator
Create personalized homemade sports drinks based on your exercise needs and food preferences
Exercise & Personal Details
Type of exercise you'll be doing
How long will you exercise?
Your body weight in kilograms
Affects sweat rate calculations
How hard will you be working?
Environmental temperature affects sweat rate
Choose Your Ingredients
Primary energy source for sustained performance
Essential for maintaining fluid balance and preventing cramps
Supports proper muscle and nerve function
Important for muscle contractions and bone strength
Essential for energy metabolism and muscle function
Your Personalized Sports Drink Recipe
Total Ingredients Needed
🍯 White Sugar
🧂 Table Salt
🍌 Banana
🥛 Milk (2%)
🥜 Almonds
💧 Water
Per Hour Consumption
🥤 Simple Recipe (Per Hour)
• Mix 60g white sugar
• Add 2.8g table salt
• Include 67g banana
• Mix with 1200mL water
💡 Tip: Prepare in separate hourly bottles for easy consumption during activity
Sports Nutrition Tips
Start hydrating 2-3 hours before exercise
Consume 60g carbs per hour for endurance activities
Replace 150% of fluid losses post-exercise
Test your recipe during training, not on race day
Monitor urine color for hydration status
When to Fuel
< 1 Hour
Water usually sufficient
1-2 Hours
Electrolytes become important
2+ Hours
Full fueling strategy needed
Why DIY?
Save 70-80% vs commercial sports drinks
Customize for your specific needs
Use natural, whole food ingredients
Avoid artificial colors and preservatives
Understanding Sports Nutrition Science
Hydration Science
During exercise, your body loses water and electrolytes through sweat. The rate depends on exercise intensity, duration, environmental conditions, and individual physiology. Proper hydration maintains performance and prevents heat-related illness.
Electrolyte Balance
- •Sodium: Maintains fluid balance and prevents hyponatremia
- •Potassium: Essential for muscle and nerve function
- •Calcium: Required for muscle contractions
- •Magnesium: Supports energy metabolism
Carbohydrate Requirements
For activities lasting longer than 60-90 minutes, consuming carbohydrates helps maintain blood glucose and delays fatigue. The optimal intake is typically 60g per hour, though trained athletes may tolerate up to 90-120g per hour using multiple carbohydrate types.
Key Calculations
Sweat Rate: Body weight loss + fluid intake / exercise time
Sodium Loss: ~920mg per liter of sweat (average)
Carb Needs: 60g per hour for endurance activities
Fluid Needs: Match sweat rate (0.5-3.0L per hour)
DIY Sports Drink Strategies
🧮 The Precise Approach
Measure exact amounts, prepare hourly bottles, track intake precisely for optimal performance.
😎 The Simple Approach
Mix honey, salt, and lemon in water. Easy to make, good enough for most recreational activities.
🍹 The Smoothie Approach
Blend fruits, add electrolytes. Provides nutrition plus hydration in an easily digestible form.