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Switchel: The Original Sports Drink

Switchel is the original sports drink, what farmers drank in the fields to stay hydrated during the summer. It’s a clever combination of simple, real ingredients. Maple syrup contains magnesium and potassium, which help to prevent cramps, and the apple cider vinegar prevents nausea, stomach upset, and indigestion. (You really want raw, unfiltered apple cider vinegar here, so you get the min­erals and other good stuff.) The ginger adds flavor and also helps with nausea. The drink is refreshing, mildly sweet, and tangy and, when made with fruit juices, tastes surprisingly like the convenience store sports drinks we grew up with. You’ll want to 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.

Author: Matt Frazier & Stepfanie Romaine
Dish Type: Smoothies and Sports Drinks
Serves: 4.5 Cups
Cook 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
  • ¼ teaspoon sea salt, or to taste


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


Nutrition info (for the entire recipe): Calories 110 Total fat 0 g Sodium 481 mg Potassium 129 mg Total carbohydrates 28 g Dietary fiber 0 g Sugars 24 g Protein 0g

Read the blog post where this recipe originally appeared: No Meat Athlete Cookbook Samples

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