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Lots of us like to have something more than plain water after a sweaty hot yoga session but don’t want a commercial, sugary sports drink. There are options, thankfully, and the forthcoming No Meat Athlete Cookbook — a vegan recipe book for yogis, runners and everyone else who loves to be active — has a great, simple all-natural sports drink recipe.

The drink is called “switchel” which is unusual enough to be memorable. The ingredients are super-simple though.


Photo via No Meat Athlete

Switchel: The Original Sports Drink

Good for: hydration • before, during, and after a workout

Makes: about 4¼ cups (1 L) // Time: 5 minutes to prep, plus resting overnight

Switchel is the original sports drink, what farmers drank in the fields to stay hydrated during the summer. It’s a clever combination of simple, real ingredients. Maple syrup contains magnesium and potassium, which help to prevent cramps, and the apple cider vinegar prevents nausea, stomach upset, and indigestion. (You really want raw, unfiltered apple cider vinegar here, so you get the min­erals and other good stuff.) The ginger adds flavor and also helps with nausea. The drink is refreshing, mildly sweet, and tangy and, when made with fruit juices, tastes surprisingly like the convenience store sports drinks we grew up with. You’ll want to refrigerate it overnight to allow the flavors to mellow and mingle. This recipe makes an entire pitcher; it’ll keep for a few days in the fridge.

  • 4 cups (960 ml) water
  • 2 tablespoons apple cider vinegar
  • 2 tablespoons maple syrup
  • 1-inch (2.5 cm) piece ginger, minced
  • ¼ teaspoon sea salt, or to taste

Shake all the ingredients together, refrigerate overnight, strain, and drink.

Nutrition info (for the entire recipe): Calories 110 Total fat 0 g Sodium 481 mg Potassium 129 mg Total carbohydrates 28 g Dietary fiber 0 g Sugars 24 g Protein 0 g

The whole No Meat Athlete Cookbook is based on this principle: whole food ingredients, easy preparation and maximum nutritional value. It goes on sale 16 May and you can get it on Kindle which makes for a great portable recipe collection.

no meat athlete cookbook

What’s your favourite whole-ingredients hydration tip? Share in the comments!