Switchel: The Original Sports Drink


Enjoy this drink before, during or after a workout for something more flavorful than water but without any artificial colors or flavors. It’s a clever combination of simple ingredients. Maple syrup contains magnesium and potassium, which can help prevent cramps. Apple cider vinegar can quell nausea and indigestion. Ginger can also helps with nausea.

Note: Use raw, unfiltered apple cider vinegar here, so you get the minerals and other good stuff.

The drink is refreshing, mildly sweet and tangy. When made with fruit juices, it tastes surprisingly like the convenience store sports drinks. Refrigerate it overnight to allow the flavors to mellow and mingle. This recipe makes an entire pitcher; it’ll keep for a few days in the fridge.

Makes: about 4 1/4 cups (1 L)

Time: 5 minutes to prep, plus resting overnight


4 cups (960 ml) water
2 tablespoons apple cider vinegar
2 tablespoons maple syrup
1-inch (2.5 cm) piece ginger, minced
1/4 teaspoon sea salt, or to taste

Shake all the ingredients together, refrigerate overnight, strain and drink.

Nutrition (for the entire recipe): Calories: 110; Total Fat: 0g; Sodium: 481mg; Carbohydrate: 28g; Dietary Fiber: 0g; Sugar: 24g; Protein: 0g


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