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DIY Sports Drink Calculator

Calculate the exact carbohydrate and electrolyte quantities for a homemade sports drink.

Reviewed October 7, 2026 Runs in your browser — inputs are never stored

DIY Sports Drink Calculator

Total Carbs

45.0 g

Maltodextrin (60%)

27.0 g

Fructose (40%)

18.0 g

Salt

375 mg

This tool provides general sports and fitness estimates for educational purposes only. It is not medical advice — consult a physician before starting or intensifying training, especially if you have a cardiovascular condition.

About the DIY Sports Drink Calculator

The DIY sports drink calculator works out how much carbohydrate and salt to mix into a bottle for a homemade drink. It uses your chosen carbohydrate concentration (6–8% is typical for endurance exercise), split 60:40 between maltodextrin or glucose and fructose to improve absorption, plus salt to replace sodium lost in sweat.

How to use it

  1. 1Enter the bottle volume in millilitres.
  2. 2Enter the carbohydrate concentration in percent.
  3. 3Read the grams of each ingredient to add.

Worked example

a 750 mL bottle at 6% needs 45 g of carbohydrate — about 27 g of maltodextrin and 18 g of fructose — plus a pinch of salt.

Common use cases

  • Saving money on sports drinks
  • Customising race nutrition
  • Long training sessions

Frequently asked questions

A:6% carbohydrate solution (60g per liter) is optimal for gastric emptying during endurance exercise.

Reviewed for accuracy · Last updated October 7, 2026

Formulas follow published sports-science literature and official league definitions (Karvonen heart rate reserve, Cooper and Bruce protocols, MET compendium values, and standard baseball, cricket, and basketball statistics).

CW

CalcWisee Editorial Team

Calculator development and formula review

CalcWisee is an independent site founded by Ayman. Every calculator is built from a published formula or official definition, tested against hand-worked examples before it goes live, and corrected promptly when a reader reports an issue to ayman@calcwisee.com.

Expertise: Financial mathematics, Health and fitness formulas, Applied mathematics, Unit conversion standards

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