Work out sports drink mix instantly with clear inputs, formula shown and shareable results.
Works out the sugar and salt needed to hit a target carbohydrate concentration and sodium content, keeping the drink within the isotonic range.
Sports drink mix
Sugar (g) = water (mL) x target concentration; salt (g) = sodium (mg) x 2.542 / 1000, where sodium = litres x mg/L
Educational estimate only. Not a substitute for professional clinical judgement, and must not be used to make treatment or dosing decisions.
Higher concentrations slow gastric emptying and can cause gastrointestinal distress during exercise.
It aids fluid retention and palatability, and matters most in long or hot sessions where sweat losses are large.