DIY Sports Drink Calculator

Water Volume (ml)

Workout Duration (minutes)

Workout Intensity

Ambient Temperature

Body Weight (kg)

Drink Type

Sports Drink Recipe

Ingredients

Water: -

Sugar: -

Salt: -

Lemon Juice: -

Nutritional Info

Calories: -

Carbohydrates: -

Sodium: -

Osmolality: -

Preparation Instructions

Heat - of water until warm (not boiling)
Dissolve - of sugar in the warm water
Add - of salt and stir until dissolved
Add - of lemon juice
Let cool to room temperature or refrigerate
Serve chilled or at room temperature

Usage Guidelines

Hydration Schedule

• Drink 200-300ml before workout
• Sip 150-250ml every 15-20 minutes
• Finish remaining drink post-workout

Storage Tips

• Refrigerate for up to 24 hours
• Shake well before drinking
• Use clean, sterile containers

Benefits of This Recipe

About DIY Sports Drinks

Homemade sports drinks can be just as effective as commercial ones, often at a fraction of the cost. They provide essential electrolytes and carbohydrates to fuel your workouts and aid recovery.

Key Components:

Carbohydrates (Sugar)

Provides quick energy during exercise. Optimal concentration is 6-8% for most activities.

Electrolytes (Salt)

Replaces sodium lost through sweat. Essential for maintaining fluid balance and preventing cramping.

Citrus (Lemon)

Adds flavor and provides vitamin C. Helps with absorption and makes the drink more palatable.

Drink Types:

Isotonic: Same concentration as body fluids, optimal for most activities
Hypotonic: Lower concentration, absorbed faster, good for hot weather
Hypertonic: Higher concentration, provides more energy, good for long endurance events