How to Make Nature’s Gatorade 

Apple switchel
Photo by Bonnie Kittle on Unsplash

Did you know that there is a natural version of Gatorade that dates back to the 17th century? Switchel is a refreshing drink that was originally consumed by farmers to hydrate and rejuvenate themselves while working under the hot sun. It’s easy to prepare and packed with health benefits.


  • 4 cups of water (still or sparkling for a fizzy twist)
  • 1/2 cup apple cider vinegar (rich in probiotics and acetic acid for digestion)
  • 1/4 cup pure maple syrup (or honey, for its antimicrobial properties)
  • 2 tablespoons freshly grated ginger (an anti-inflammatory powerhouse)
  • Optional: Lemon or lime juice for an extra zesty flavor
  • Optional: A pinch of sea salt to replenish electrolytes lost through sweat


  1. In a large pitcher, combine the water, apple cider vinegar, maple syrup (or honey), and freshly grated ginger. If you’re adding lemon or lime juice, and a pinch of sea salt, now is the time to do it. Stir well. 
  2. Cover the pitcher and refrigerate for at least 2 hours, or overnight. This step is crucial as it allows the flavors to meld together and the ginger to infuse the mixture, giving Switchel its signature zing.
  3. Serve the Switchel chilled, over ice, or at room temperature.