Looking for a way to hydrate without chugging sugar-loaded drinks laced with food dyes? One nutritionist has revived a centuries-old solution that’s clean, refreshing, and loaded with natural electrolytes. Meet Switchel—a.k.a. “nature’s Gatorade.”
Claire Sorlie, a certified nutritionist, recently went viral on TikTok after sharing her six-ingredient recipe for Switchel, a tangy, slightly sweet electrolyte drink once used by American farmers to stay cool in the heat. “They called it haymaker’s punch,” Sorlie says. “And it still works like magic.”
Switchel blends ingredients you probably already have:
- 1 cup fresh ginger (peeled and grated)
- 6 cups water
- ½ cup apple cider vinegar
- ½ cup lemon juice
- ½ cup maple syrup
- Pinch of sea salt (like Celtic or Himalayan)
Simmer the ginger in water for 20 minutes, then strain and stir into the rest of the ingredients in a Mason jar or pitcher. Serve it chilled—over ice, topped with sparkling water, or even garnished with mint.
Why does this drink work so well?
- Ginger calms inflammation and tames digestive issues.
- Sea salt replenishes sodium and electrolytes lost through sweat.
- Apple cider vinegar supports digestion and blood sugar balance.
- Lemon juice offers a boost of vitamin C and antioxidants.
- Maple syrup sweetens without spiking your blood sugar like processed sugar.
Fans are loving it—some swap in green tea for extra antioxidants, while others add turmeric for an extra anti-inflammatory kick.
Whether you’re working outside, recovering from a workout, or just want a cleaner way to stay hydrated, Switchel delivers. Bonus: it’s tasty enough to sip socially, with or without a splash of white rum. Cheers to better hydration, the old-fashioned way!
