Electrolyte Drink Recipe Calculator
Mix your own sports drink to a target concentration.
Enter your values
ⓘ Live results
Results
- Sugar or maltodextrin
- 60 g
- Table salt
- 1.25 g (0.21 tsp)
- Water
- 1 L
- Calories per litre
- 240 kcal
Quick answer
An isotonic sports drink is roughly 6% carbohydrate and 300-700 mg of sodium per litre.
sugar g = litres x 60; salt g = sodium mg / 400
How to use the Electrolyte Drink Recipe Calculator
- 1Choose the volume you want to mix.
- 2Use 6% carbs for isotonic, 4% for hot weather, 8% for long endurance.
- 3Add lemon juice for flavour and a little potassium.
Worked example
Using the values the calculator loads with:
Inputs
- Volume to make1 L
- Carb concentration6 %
- Sodium target500 mg/L
Results
- Sugar or maltodextrin60 g
- Table salt1.25 g (0.21 tsp)
- Water1 L
- Calories per litre240 kcal
Frequently asked questions
Why not more sugar?
Above about 8% the drink empties from the stomach slowly and can cause GI distress.
Is table salt fine?
Yes — it is sodium chloride, the main electrolyte lost in sweat.
About this calculator
- Built and reviewed by James Whitfield · How we build and test calculators
- Report an error
Results are estimates for general information. For medical, legal, structural or financial decisions, confirm with a qualified professional.