Dilution ratio

Dilution ratio refers to the proportion of sports drink concentrate or powder to water when mixing a beverage. It determines the final concentration of carbohydrates, electrolytes and flavor in the finished drink.

Explanation

Most commercial sports drinks are formulated to deliver a balance of carbohydrates and electrolytes when prepared at a specific concentration. A typical target is about 6–8% carbohydrate, which means 60–80 grams of carbohydrate per litre of fluid. At this level the drink empties from the stomach efficiently and provides a steady source of energy. If the solution is too strong, the resulting high osmolarity can slow gastric emptying, draw water into the gut and cause stomach upset. On the other hand, a solution that is too weak may not supply enough sodium or carbohydrate to support prolonged exercise. Mixing instructions on powders or concentrated syrups are designed to achieve the intended composition. Athletes may adjust the dilution ratio based on environmental conditions: in hot weather or high-intensity events, a slightly weaker mix may be tolerated better because fluid needs are higher and energy demand is moderate. For longer durations or cooler conditions, a full-strength mix helps replenish carbohydrate stores without overloading the gut. The dilution ratio also affects taste and mouthfeel; a properly mixed drink should taste pleasant and encourage consistent consumption.

Finding the right mix

For a 1-litre bottle, a common preparation is one 32-gram scoop of powder dissolved in water to yield about 7% carbohydrate. Some concentrates are mixed at a ratio of 1:7 (one part syrup to seven parts water). Half-strength mixes (about 3–4% carbohydrate) may be used during warm-up or shorter sessions, while full-strength mixes are reserved for endurance efforts. Always follow the manufacturer’s guidelines and consider your personal tolerance when adjusting concentration. Keep in mind that adding extra powder to improve flavour may inadvertently increase sugar and sodium beyond what your stomach can handle. Conversely, over-diluting a drink can leave it tasting watery and failing to provide the intended benefits.

Getting the dilution ratio right ensures that a sports drink supports both hydration and fueling without causing gastrointestinal issues. It allows athletes to customize their drinks to match the duration and intensity of exercise and helps maintain consistent intake during training and competition.

Related Terms: Custom blend, On‑course fluids, Split dosing, Reduced‑osmolarity ORS, Hydration pack