Days are warmer, and staying hydrated is important. If your mouth is dry, you are already behind in sufficient fluids to feel your best. With all the choices in the drink aisles at the store, it can be overwhelming to pick what is best for you. I am a fan of electrolyte replacement, but not at the prices I see at the grocery.
Growing up in a farm-oriented community, I remember my grandmother mixing up a drink during the haying season. She called it haytime switchel. Other names are haymakers punch or ginger water. It is a traditional drink that became popular in the American colonies during the 1700s. Many variations are possible, due to availability of ingredients, but it is basically a four ingredient drink consisting of water, ACV (apple cider vinegar), ginger, and a sweetener. The sweetener can be maple syrup, honey, brown sugar, or molasses. It is a simple and customizable beverage with a unique taste.
My recent batch is a half and half mix of maple syrup and molasses. Drinking switchel was believed to prevent cramps that develop after sweating and hard work in the hay fields. In the book, “The Long Winter,” Laura Ingalls Wilder mentioned switchel – “Ma had sent them ginger water. She had sweetened the cool well water with sugar, flavored it with vinegar, and put in plenty of ginger to warm their stomachs so they could drink till they were not thirsty.”
Molasses has potential health benefits as it contains calcium, iron, magnesium, vitamin B6, and potassium. Calcium for strong bones; iron that supports red blood cell production and can help provide a boost of energy; potassium and magnesium support muscle function to help prevent cramps.
Maple syrup is my favorite sweetener. I have fond memories of gathering buckets in our family woodlot, and the amazing process that makes the “maple-ly” goodness. My father put it in his coffee and used it on cottage cheese as well as ice cream. While maple syrup may not have many vitamins, its mineral content is exceptional. Like molasses, it contains potassium and magnesium, but also 24 natural antioxidants as well as manganese and zinc. Zinc supports immune function, and compared to refined sugar, has a lower glycemic index.
Ginger has been used for thousands of years in the treatment of numerous ailments, and as a flavoring. It can be fresh, dried, preserved, crystallized, candied, and powdered. Many switchel recipes use the powdered form as it is readily available, but experiment with fresh or even pickled ginger for a peppery twist.
ACV contributes antioxidants and probiotics, especially if it is raw, unfiltered, and has the “mother,” which are the strands of proteins, enzymes, and friendly bacteria responsible for its murky appearance. The enzymes are essential in breaking down food so that your body can make the best use of the nutrients consumed. The pungent smell of vinegar is from acetic acid, which has many uses – from cleaning your home to conditioning your hair. Last night I made watermelon rind pickles with red wine vinegar, and I use white distilled vinegar as a fabric softener in my washing machine.
Water is the main ingredient in switchel and can dilute the combination of ACV, ginger, and your choice of sweetener. Many recipes I have will make a gallon or more of this thirst-quenching drink, but I have done the math to make a quart at a time. Again, the measurements are suggestions. Taste test, have fun and experiment with more or less, chill nature’s sports drink well and replenish your electrolytes after activities in our beautiful Western North Carolina Mountains.
Switchel/nature’s sports drink
To a one quart beverage container, (I use a Mason jar) add 1 teaspoon powdered ginger, ¼ cup apple cider vinegar, ½ cup your choice of sweetener (or a combination half and half) and fill to top of container. Stir well. Best when chilled.