Need to give your hydration a switch?
Gatorade is an easy and cost-effective way to get your electrolyte fix when you’re feeling dehydrated — but if you’re watching your sugar or wary of food dyes, one nutritionist has a DIY version that’s free of both of those ingredients.
Claire Sorlie recently shared a recipe on TikTok for what she calls “nature’s Gatorade,” a drink she says has been around for ages and only has a handful of ingredients.
“Switchel is an electrolyte-rich drink that’s actually been around for a long time,” she said.
“It’s also been referred to as ‘haymaker’s punch’ because American farmers used to drink it to stay hydrated and keep cool.”
Indeed, once used to refresh field workers, Switchel is a summer drink that is also known as switzel, swizzle and switchy.
It consists of only six simple ingredients that are commonly found in your pantry: apple cider vinegar, lemon juice, maple syrup, grated ginger, sea salt and water.
Sorlie’s recipe calls for adding one cup of peeled ginger to six cups of water in a two-quart pot, bringing it to a boil and letting it simmer for an additional 20 minutes.
Put half a cup each of lemon juice, apple cider vinegar and maple syrup — and a pinch of Celtic sea salt — into a Mason jar or pitcher, along with the strained ginger water.
To make it even more refreshing once you’re ready to serve, Sorlie recommends adding some sparkling water or a sprig of mint to top up your glass.
“It’s so good and good for you,” she said.
Her viewers have guzzled up the recipe, with many sharing their unique variations — such as using green tea instead of water for additional taste and health benefits, or eliminating the syrup in the interest of consuming less sugar.
“My grandfather always had this when he worked his farm,” one fan commented.
“Just made this! It’s fantastic! The only change I made was I added a tea spoon of turmeric,” said another.
For what it’s worth, maple syrup is a natural sweetener that contains small amounts of minerals like manganese and zinc and it avoids the blood sugar spike associated with refined sugar.
Meanwhile, ginger is an anti-inflammatory powerhouse that can soothe headaches and upset stomach.
Sea salt delivers essential electrolytes that support hydration, nerve function and muscle balance — especially after sweating.
Lemon juice provides a hit of vitamin C and antioxidants, which may support immune function and help the body absorb minerals more effectively.
And apple cider vinegar has long been touted as a miracle potion that can be used for practically anything from losing weight to aiding digestion to soothing sore throats, skin issues and migraines.
While no amount of alcohol is considered healthy these days, Switchel can be enjoyed as a nonalcoholic beverage — or you can add an ounce of white rum, we won’t tell.
Cheers!
