Updated: Apr 14, 2019

I've been down in Texas visiting family these past few days and finally getting a chance to feel some much needed warmth! It's been in the 70's while I've been here and it even got up to 80 one day! Needless to say I've been in heaven. With these rising temps comes more sweat. As we've talked about before it is important to replace the water you've lost with fluids and electrolytes. Drinking switchel is one of the ways you can do that.

Switchel dates back possibly centuries and is also known as "haymaker's punch". This is because farmers working out in the field all day would workup a thirst and need a nice refreshing beverage. Which is where switchel comes in. Switchel generally consists of water, a sweetener (molasses, honey, sugar, etc.), cider vinegar, and ginger. A vinegar based beverage may not sound appealing to many, but it does add a nice tang like the tangy flavor found in lemonade.

I had never heard of switchel before until just a few weeks ago when I was skimming through one of my nutrition magazines. It seems like this drink is going to begin growing in popularity due to its claims for being a replacement for a sports drink, improving gut health, improving blood sugar control, and may have anti-inflammatory benefits. While these claims sound all well and good, there is actually very minimal research available to back these claims.

Switchel is a good source of potassium, but there are other electrolytes that need replacing after intense physical activity that switchel does not contain much of, such as sodium. As far as the other claims go, more research needs to be conducted before recommendations can be made.

Here is the recipe I used to make my switchel. I hope you give it a try!

Ginger Rosemary Switchel


  • 1 cup apple cider vinegar

  • 2 cups of water

  • 1/2 cup honey (or other sweetener such as molasses)

  • 1/4 cup lemon juice

  • 1/2 cup sliced ginger

  • 3 sprigs of rosemary


  1. Add all ingredients into a container such as a mason jar or pitcher. Stir until combined.

  2. Let sit in refrigerator over night to allow flavors to mingle and enjoy the next morning!

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