Not everyone likes Gatorade, but it does appear to be the most researched sports drink in the world. There are hundreds of do-it-yourself recipies on the web, but I've never found one that actually shows how the calculations are done for easy to measure quantities (5/8 cup??). So here is my recipe which is accurate and also very easy to make:
1 gallon water, 1 cup sugar, 1/2 tsp salt, 1/2 tsp lite salt.
If you want to flavor it, add some lemon juice. How does it compare?
8 oz. Gatorade: 110 mg sodium, 30 mg potassium, 6% carb
8 oz. Homemade: 109 mg sodium, 36 mg potassium, 5.9% carb
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Let's do the math:
1 gallon water = 3785 grams.
1 cup sugar = 225 grams.
1 cup sugar in 1 gallon of water = 225/3785 = .059 = 5.9%
1 tsp salt = 2300 mg sodium, so 1/2 tsp = 1162.5 mg sodium.
1 tsp lite salt = 1150 mg sodium and 1150 mg potassium,
so 1/2 tsp = 581.25 mg each.
1/2 tsp salt + 1/2 tsp lite salt = 1743.75 mg sodium
and 581.25 mg potassium per gallon.
For 8 oz. portion, divide 1 gallon values by 16 to get
108.89 mg sodium and 36.3 mg potassium.
14 hours ago

4 comments:
I modified the recipe to use Splenda instead of sugar; you might want to use maltodextrin / dextrose instead of sugar if you want the carbs (sugar has fructose which doesn't digest as easily).
Also I came up with a potassium value that was higher than yours; I got mine from the back of the Morton Lite container.
Cheers,
Dave
Hack Your Sports Drink
Hi Dave,
My goal was to duplicate Gatorade, but without using high fructose corn syrup, which most people do not have at home. I do use maltodextrin in one of the drinks I make that I call FLÜD. Check out some of the posts about it on this blog.
Your potassium value is probably correct. I simply assumed a 50/50 mix of salts instead of actually reading the label!
Thanks for the comment and the link to your blog!
Tom
Do you buy your maltodextrin from a brewery or did you find another outlet here in So Cal?
I may try gel also, do you know of any local sports shops that carry gel flasks? No luck at Sport Chalet.
Thanks!
Dave
Hack Your Sports Drink
I buy maltodextrin in 1 lb. bags from a local brew supply store. In that quantity, it's $3.95 per lb. and is equivalent to about 17 gels. If I was using larger amounts, I would buy it online.
You can buy gel flasks at many bike stores - the last place I saw one was at Performance Bicycles in Laguna Hills. It held 6 oz.
Tom
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