Easy DIY Sports Drink: No Refined Sugar!
- Heidi
- Jul 23
- 6 min read
Skip those overly sweet sports drinks and stir-ins and make a quick, easy, even healthy thirst quencher at home. Made with only a few ingredients you probably already have on hand. Yes, for real.
These sweaty days of summer call for a good replenishing thirst quencher. This refreshing beverage has been around, satisfying a plethora, for over a century. It's called Switchel, or Haymaker's Punch. "Chill-Punch", we've coined it here on our homestead. Concocted in days gone by, during the hot summer season in the homestead filled prairies, when many farmers and field hands were harvesting hay, as well as other labor-intensive farm work, where folks truly needed a satiating and replenishing drink beyond just water from the brook. Switchel was the perfect solution.
I walked into the kitchen recently and saw my hardworking cowboy chugging 'chill-punch straight from the jug. I laughed, but was glad I had a healthy refresher on hand for him. There are some summer Saturdays he'll singlehandedly finish an entire pitcher full, then I quickly whip him up another. I'm nice like that. :-) I'm also very thankful he willingly does all that stinkin' sweaty work, so I'm happy to keep him hydrated. I also make him a high-protein lunch (often beef based), since he burns thousands of calories. ;-)
But Switchel isn't just for haymakers and homesteaders, anyone can benefit from it year-round. Whether after a good workout, a day at the lake (I made some during our recent family vacation), or an afternoon in the garden, it can be enjoyed by all. I send my son with a thermos full to his sand volleyball games with friends. No storebought stuff in our house, not with this tasty satifying drink ever on hand. Yes, I make it weekly. Sometimes daily during laborous weekends. I’ve lost count just how many pitchers of this refreshing punch I've made so far this summer.
Original recipes call for sorghum for sweetening, but not a lot of us have that on hand anymore, ya? Molasses, which holds beneficial minerals, is another one many recipes suggest to sweeten the juice. Maple syrup is yet another, which is tasty, but we much prefer to save the syrup for our morning coffee (our favorite) and sweeten this satisfying drink with honey instead. Yum-o! Ideally, raw honey, since it's got tons of health benefits, like a bunch of antioxidants that are immune boosting, plus reduce seasonal allergies, and on and on and on. It's the goods, y'all.
The King of the show though, in this fabulous quencher, is the raw apple cider vinegar, y'all. Along with a nice tang, the vinegar is where a tremendous wealth of health benefits are hosted. Containing tons of antioxidants, probiotics (since the vinegar is fermented) and beyond, this magic elixir has been used for over a century as a home remedy for a million ailments, (my sister has a reference book for these, which I call her "ACV Bible") from digestion issues (which we use it for often) to issues with skin, like cold sores (which I get under stress). My sis says it helps alkaline the body's pH and reduces inflammation, and much much more. (No, I'm not a doctor, nor is my sister {though a studying herbalist}, just gals who've benefited greatly from its goodness, and hope you do too!)
The sea salt in this punch provides both minerals and the needed electrolytes that your body loses after sweating.
Lemon Juice is full of vitamin C and has anti-inflammatory properties and has such bright flavor.
A few years ago, after our first time baling our three acres of grass for hay to feed our small bovine heard, my dad-in-law sent us a YouTube link for historic Haymaker’s Punch. I can’t recall who that was now, maybe Homesteading Family (so appreciate them and the wealth they share). I do remember the recipe calling for ginger and molasses, and honestly, neither sounded too appealing. Even though I know full well ginger is good for me (hormones, inflammation, digestion), I don't love the taste of it. And here in the 21st century, drinking molasses, verses happily chewing it in a favorite fall cookie, sounded...strange. Am I the only one?
So...I altered it a bit.
Our family's recipe is a little different from our dear ancestors, as we not only love it sweetened with honey, which we, very thankfully, have access to much of, we also really enjoy it with the added lemon juice, which makes it even more summery and refreshing (not to mention it also reduces inflammation). I like it much better than the original, in fact our whole family really loves it! And yes, of course, we guzzle a ton of it when putting up hay twice a summer. I make a few big batches before the busy work day starts, then serve Haymaker's Punch at "half-time" to everyone helping. This June, one friend had several servings and even asked for my recipe. :-) And so, I share this with you as well.
If you're like me, you'll want to have a pitcher of this tangy satisfying punch on hand all summer long to refresh yourself and your family. You can pack it with a picnic, or the gym, or to just have ready to chug after a long walk (like I did this morning, then drank some more after I hung the laundry on the line). Or rehydrate after an afternoon in the garden or the pool, or simply beside your dinner plates. I hope you and yours find it refreshing and delightful as well!
Here’s how to make it:
Haystack Homestead's 'Chill Punch:
Tools:
1 quart/2 liter pitcher, bottle or Ball jar
Long wooden spoon
Measuring cups and spoons
Ingredients:
1/2 cup honey, preferably raw.
2 cups hot water
1/2 tsp ground ginger, or 1 tsp fresh grated (optional, but adds a warm spicy kick, plus anti-inflammatory benefits. Sometimes I just add a pinch for good health)
1/2 cup lemon juice (I use bottled), or juice of 1 lemon*
3 Tbl raw apple cider vinegar, preferably organic
1/8-1/4 tsp (or to taste) of sea salt (we love Redmond Real)
A few cups of ice
6-8 cups cold water, enough to equal 1 quart/2 liters
Ok, let's do this. In the pitcher, place the hot water (Not boiling! You don't want to cook out and kill the beautiful beneficial properties of the raw honey. I use hot tap water.)
Add honey, salt and any ginger to the hot water, then stir well with wooden spoon until dissolved.
Next, stir in lemon juice and vinegar.
Then add the ice and stir well to cool it quickly. Most ice will melt, which is fine.
Last, add enough cold water to equal a quart. And boom! Refreshing punch!
Taste a splash! If you want more lemon flavor, add more lemon juice. If you want a stronger tang, add a teaspoon at a time of apple cider vinegar. I'm up to 4 tablespoons now, but I had to work upto it. Test and see what you and your family enjoys. You can always just add a bit more lemon or vinegar to your own glass if you want it punchier than the others. ;-)
Note: Customize it for your family by adding in other juices or crushed fruit, like strawberries. My fav! I’ve even poured in watermelon juice (puddled at the bottom of the bowl. Nope, don’t wanna waste that sweet vitamin C filled stuff!). Cherry juice also has wonderfulI flavor, as well as heart healthy properties. I would suggest omitting the ginger when adding these other flavors. Though it would might pair nicely with apple or pear juice. Again, play around with it, like I did, and make it your own!
*If you use fresh squeezed lemon juice, remember to harvest the lemon zest from the peel first. It's healthy and oh so flavorful, making a delicious addition to so many things, both sweet and savory; tea, baked goods, dips, meat rubs, and more. I keep a bag of lemon zest close, in the kitchen freezer, to have handy for when these occasions arise.
I hope I've convinced you to try making, Switchel, the old-fashioned summer beverage, with a new lemony twist. It's the super tasty alternative to (too-sweet) sports drinks. Not only is it way healthier an option, it's cheaper as well. Homemade always is. Plus, the extra love added makes it all the sweeter. Many blessing to you and yours, dear. Here’s to staying hydrated as we work and play hard.
Cheers, y’all! ~Heidi :-)
"Come. Let anyone who is thirsty, come. Let anyone who desires drink freely from the water of life." Revelation 22:17
