How to make a delicious apple cider vinegar drink (called a switchel) with all the potential health benefits of drinking apple cider vinegar water daily!
If you’ve been here a while, you’ll already know I’m a huge fan of apple cider vinegar water. When I first started the blog, way back in 2011, I was drinking apple cider water every morning and did not get sick for five years. Five years! Not a sniffle.
I stopped drinking it regularly about a year ago- then started to get colds again. So I’ve started up again, only this time, I’m sharing my my recipe, along with all the potential health benefits. It turns out, there is a name for this – it’s called a Switchel!
What is a Switchel?
A friend informed me, that my Apple Cider Vinegar Water goes way way back, originating in New England where it became a popular drink in the late 17th century – where it was used to revive tired and thirsty farmers at harvest time, also called “Haymaker’s Punch”. It was basically sweetened apple cider vinegar water.
Potential health Benefits of Apple cider vinegar
There is a lot of confusion about apple cider vinegar. As always, talk to your doctor about it, especially if you are on medications. To help clear things up, it turns out there is a lot of research out there on all the good things apple cider does for the body.
- Apple cider vinegar for weight loss: According to this recent research, the acetic acid in drinking just 2 tablespoons of apple cider vinegar (30 ml) in water daily will help lower body weight.
- Lowers Cholesterol levels: In the same study and also this meta-analysis, drinking apple cider also significantly lowered triglycerides and total cholesterol.
- Lowers Blood Pressure: in this Japanese study, acetic acid in apple cider vinegar lowers blood sugar.
- Anti-Cancer Properties: This research shows that apple cider vinegar may have anti-tumor compounds.
- Supports gut health: because raw apple cider contains the mother in it, it is full of gut-supporting probiotics to help diversify the microbiome.
- Lowers Glucose Levels: Apple cider vinegar lowers fasting glucose and HVA1C. After wearing a glucose monitor ( just for fun), I’ve noticed that when I consume this apple cider vinegar drink before meals, my blood sugar levels stay more level.
- Improves insulin sensitivity. In this Nature study, taking apple cider vinegar helps with insulin resistance. In this Science Direct article, it’s shown to moderate blood glucose levels and lower inulin, supporting those with diabetes.
- Powerful antimicrobial properties. In this Nature article, apple cider vinegar (ACV) is a natural, anti-bacterial that has been shown to ameliorate resistant bacteria.
- Contains Antifungal properties: In this Medical News Today article, consuming apple cider vinegar may help reduce yeast and fungus.
But here’s why I’m such a huge fan of Switchel!
- Curbs my hunger: One thing that I’ve been trying to do lately is not snack between meals. This switchel has been a godsend. I reach for this drink lately instead of the snacky stuff. It makes me feel less hungry, moderates my appetite, and have less cravings.
- Maintain my Weight: it helps maintain my weight, and, friends, I eat a TON of food. I am consistently 2-3 pounds lighter while drinking this regularly.
- Keeps my gut healthy and regular: Drinking this first thing in the morning on an empty stomach, gets my digestion going and sets me up for a fantastic day. Enough said.
- Supports my immunity: Like I mentioned earlier, when I drink this regularly, I don’t get colds or the flu. I believe it helps support diversity in the gut which is key to a good immune system. Perhaps it is the placebo effect. Who knows, but it works.
Ingredients in Apple Cider Vinegar Drink
- Unfiltered Apple cider vinegar (with the mother in it) Use vinegar that is not filtered or heated (pasteurized), so the healthy living bacteria are preserved and kept alive to do their healing!
- Filtered Water or Mineral water
- Pinch of Himalayan salt (for added minerals!)
- Optional additions: a squeeze of lemon juice, ginger ( fresh ginger or ground), cinnamon, cayenne pepper, turmeric, sweetener: molasses (contains potassium!), maple syrup, stevia, coconut sugar, or honey.
How to make an Apple Cider Vinegar Drink
- Place the water, apple cider vinegar, sea salt, and sweetener in a large 16-ounce glass or jar.
- Add any optional additions: ginger, lemon juice, turmeric powder or cinnamon.
- Give a good stir ( or place the lid on the jar, and shake) and enjoy!
Storage Suggestions
Make a big batch of Apple Cider Vinegar Drink and store it in a pitcher or mason jar, in the refrigerator for up to 7 days.
Are there any risks of drinking apple cider vinegar?
Yes, of course, only if you drink it straight! Apple cider vinegar is very acidic, so it’s important to dilute it before drinking it. Dilute it with water, mineral water, or juice, or just toss it into a salad! Undiluted it can cause:
- erosion of tooth enamel
- damage to the lining of the esophagus
- upset stomach
FAQs
What is the “mother” in Apple Cider Vinegar?
A: The “mother” in Apple Cider Vinegar refers to the colony of healthy bacteria that are responsible for the fermentation process. It is similar to the SCOBY (symbiotic culture of bacteria and yeast) used in making Kombucha. Apple Cider Vinegar “with the mother” is vinegar that is not filtered or pasteurized, thus preserving the beneficial bacteria that provide its healing properties.
Will ACV hurt my teeth, or tooth enamel?
Apple cider vinegar contains acetic acid- so always dilute it with water, and rinse your mouth with water, after consuming it in large amounts.
Can I drink Apple Cider Vinegar every day?
Yes, this drink is safe to drink on a daily basis, so limit your consumption to 2 tablespoons daily.
What time of day is apple cider vinegar most effective?
- Enjoy the Apple Cider Vinegar Drink in the morning to aid the liver in cleansing or as a natural, gentle laxative.
- Drink in the afternoon for an energizing pick-me-up between meals, or to curb hunger.
- Drink before or after dinner to help regulate glucose levels and boost digestion.
- You can drink the 16-ounce glass in one shot or divide it throughout the day.
I’m curious to hear what you think about this Apple Cider Vinegar Drink…. please let me know in the comments below! It’s actually the most helpful if you actually try it first and experience the effects personally before judging. 🙂
And as a final thought, not everything needs to be “evidence-based” to be true. Take for example, love. There are old remedies that have been passed down for generations (think Ayurveda or Chinese medicine), and perhaps science doesn’t understand the whys yet, or perhaps there’s no money in it. It doesn’t make it “not true”.
Please don’t take anyone’s word for it…not even mine. Try it for yourself… drink it for a week, and see how it feels. You know your body better than anyone.
Have a fun and happy weekend!!!
xoxo
More apple cider vinegar recipes
Here are som other uses for apple cider vinegar- add to salad dressings, marinades, sauces and use for pickling!
Apple Cider Vinegar Drink Recipe
- Prep Time: 3
- Total Time: 3 minutes
- Yield: 1
- Category: drink
- Method: mix
- Cuisine: american
- Diet: Vegan
Description
How to make an Apple Cider Vinegar Drink (called a Switchel) plus the potential health Benefits of drinking Apple Cider Vinegar on a daily basis.
Ingredients
- 12–16 ounces filtered water
- 1–2 tablespoons apple cider vinegar ( “with the mother in it”) start light, add more to taste
- pinch of Himalayan salt ( for added minerals)
Optional additions:
- 1–2 teaspoons sweetener: honey, maple syrup, stevia, coconut sugar, etc.
- squeeze of lemon or other citrus
- 1 tablespoon fresh grated ginger, sliced ginger or 1/2–1 teaspoon ground ginger
- Pinch of cinnamon, turmeric, or cayenne pepper
Instructions
- Place the water, apple cider vinegar, sea salt, and sweetener in a large 16-ounce glass and stir. Add any optional additions. If just starting out, start with one tablespoon vinegar, and perhaps more sweetener, adjusting to taste. As you get used to it, feel free to increase the vinegar and lower the sweetener to taste.
- Enjoy this first thing in the morning to aid the liver in cleansing, or in the afternoon for an energizing pick-me-up, or before dinner to regulate insulin, lower blood sugar, and boost digestion.
Notes
This can be kept in the fridge for 1 week.
Feel free to make a big batch and store in a pitcher or mason jar, either in the fridge or at room temp (if drinking throughout the day).
Sweetener is optional: Over time as you become accustomed to the vinegar taste, you may naturally want to lower the sweetener or omit completely. ***Most mornings I drink filtered water with just a splash of the apple cider vinegar. No sweetener, no lemon, no ginger. Simple and easy. But I know this may not be pleasant for most. This recipe was intended to get you accustomed to the taste. Feel free to adjust from here.
Ideally, you want to consume 2 tablespoons of Apple cider vinegar daily for 12 weeks to see results with weight loss and body fat. Remember you can always add to salad dressings, too. 🙂 Try our Raw Apple Cider Dressing
Nutrition
- Serving Size: 16 ounces w/ 1 teaspoon honey
- Calories: 28
- Sugar: 5.9 g
- Sodium: 98.5 mg
- Fat: 0 g
- Saturated Fat: 0 g
- Carbohydrates: 6 g
- Fiber: 0 g
- Protein: 0 g
- Cholesterol: 0 mg
Is there an added benefit to using pink Himalayan Salt versus kosher sea salt?
I prefer Pink Himalayan Salt because I’ve been reading about all the pollutants (microplastics) in sea salt now. Just a personal preference.
We have used ACV medicinally for decades, including for food poisoning. Our family of 5 once did a trial to see if it really worked: when we had eaten some “iffy” food at a picnic, some of us took the ACV and some didn’t. Those that didn’t, got sick, we others did not. We take it like a shot; 1-3 tsp in water (we used to do 8 oz, but now i cut to the chase and sock about 1TBSP in 2-4oz water. Gets the job done fast. Whenever I am suspicious of a food I ate, or if tummy feels kinda funny, i take no chances and down it. And in those days, it was just the commercial ACV, not the good stuff we can get now! But either works. Had to share. It’s never done me any harm, and because it is downed like you might a shot of strong booze, (gulp!), there’s no tasting it really. 🙂
I have to try this! I think I need it.
I have cultivated a DEEP and abiding hateful resistance to Kombucha for at least 2 decades. Really. Would rather be stabbed in the eyeball than drink that s…! BUUUUUT….Saw a few of your other recipes and tried them with great joy on the outcomes and then…I saw the Switchel…Dang. Given my native habit of forgiveness, I decided to try it. There were no specifics on the size of the ginger “slices” so I used about 1/8″ slices from an inch-wide root. Brought to boil and boiled for about 30 secs. Cooled by pouring off into a thin metal container while assembling the other ingreds. I didn’t use a T of raw honey. Just about a healthy tsp. and juice from half a lemon along with the 2T of well shaken Braggs vinegar. My, my….MY, MY….I freaking LOVE this! Even luke warm it was so FRESH and lovely. Not nearly as sicky sweet as some commercial, albeit organic Kombuchas. THANK YOU!!!!! I only hate you a little bit…I promise. Habits, in this case are easily broken. I up and made 4 jars straightaway. Fanfreakintastic. xoxo Evie
LOL. thanks for making me laugh- I needed to! Glad you enjoyed. xoxo
It all depends on the kombucha company you drink. some are worse than others
Hello!
Quick question on if we transfer the ginger slices along with the cooled steeped ginger water into the mixture?
~‘Thank You’ for sharing!~
Thanks Dona! That should be fine!
My favorite drink!!! Adding lemon and ginger so simple yet so wonderful. Thank you, Sylviia for a delicious advice! I’m hooked on your inspiring recipes!
I am hooked on this drink! I love the salt, btw
Same here!
I’-ve been drinking ginger water not with consistency but after seeing your recipe today is a new beginning for me. Thank you?
I also like to add fresh turmeric to the ginger and water, has wonderful health benefits and tastes delicious.
P.S. Thanks for sharing all your wonderful recipes, you are certainly an inspiration.
Love that you add fresh turmeric!
Hey Sylvia,
I am going to give this a try, sounds like it does wonders!!
What are your thoughts on using Stevia instead of the honey?
Give it a try~!
I have the book The Master Cleanser so it was lovely to see you post this recipe. I have been doing this for a long time.
Thanks Jean- what is your overall view after doing it for so long?
As a teenager working on the neighbor’s farm, we drank a lot of switchel during the summer hot months. I have, over the years, kept drinking it for my health. I now have my own recipe which actually makes it a pleasure to drink.
3/4 cup apple juice, 1/4 cup water, squirt of lemon juice, 3 teaspoons Braggs apple cider vinegar, and two shakes of organic ground ginger. Stir and enjoy. No need to add any sweetener as the apple juice has enough but is still OK for diabetics.
Love it!
Thank you!
I never travel to India without a tiny bag of golden seal root powder. It is extremely effective for Delhi belly and less bulky.
Thanks for the tip Doug!
I’m fascinated by this. How much do you drink a day (on a normal day, not a fighting stomach bug day)?
So I have a big glass in the morning- but honestly, just water with a splash of the apple cider vinegar ( no honey) and I’ll usually drink another one in the afternoon, for energy. Probably 12-16 ounces each.
I drink 2 8oz glasses a day. one in the am and one in the pm
Gramma used to make it for all those working the hay fields or on the farm. It always did the trick. All were refreshed. I put vinegar in a water bottle over the years, nothing else. Enjoyed it very much. Will have to start using it again.
Interesting! Love it!
I made it and was stuck in the bathroom all day. It worked as a cleanse for me. Lori
My grandparents made a very simple switchel recipe for us when we were growing up, and I used to make it for my kiddos. I haven’t made it for years now, but I suddenly started craving it this week so began a search to see if there were any different recipes online. I will try yours soon.
In the meantime, here’s mine:
Water, cider vinegar, honey (or substitute sugar if there is no honey in the house), and a tiny pinch of salt plus a good sprinkle of nutmeg. Measurements are ‘to taste’, and it was the taste of summer for us.
Love this Gayle. I’ve been adding a pinch of Himalayan salt as well. The nutmeg is really interesting, I’ll have to try that!!!
Not yet. Need to run to store first.
Looks like I’m coming in way behind the pack here and I actually haven’t tried the recipe yet (hence no rating tho it sounds good!) but I wanted to mention that after some research on an unrelated matter I suspected that I might have an electrolyte imbalance and possibly dehydration (muscle fatigue/cramps/major tightness, headaches and plain old aching) which led me in a roundabout way to switchel and looking for recipes.
I plan on making this recipe but I don’t have all the ingredients yet.
Since I do have braggs apple cider vinegar and don’t mind the taste of it mixed in water (tastes like mildly tart apple juice to me) and figured the key switchel electrolyte ingredient must be the acv, I drank a big splash of it and was stunned to find nearly instant relief from some pretty intense (flu like) aching.
I hadn’t really been sold on the acv until tonight.
While I don’t mind acv in water I think it’ll be that much easier to drink on a regular basis with ginger and sweetener (and if I remember right, all that acid on a regular basis didn’t sit right in my stomach so maybe the ginger/sugar will help with that – I hope!)
Thanks for sharing the recipe and the positive results you’ve had with acv.
I’m so glad it helped! I actually have been adding a pinch of Pink Himilayan Salt to my glass for added electrolytes, with good and immediate results! These days I rarely add ginger and sweetener because I’m accustomed to the vinegar flavor. So basically drink filtered water with a splash of vinegar and pinch of salt. QUICK and EASY!
Anybody use carbonated water? I am thinking about trying but unsure
Paula! Yes, I have and love it, especially over ice!
I love this stuff and any old school stuff, seems there knowledge is as good today as hundreds of yrs ago
Yes, I totally agree!
still keeping up with your switchel (it’s been months now!)
I adopted your cauliflower rice (it’s become a favorite!)
and I say nothing of your celery juice which is a real blessing for my organs
(I borrowed your idea of straining through a cloth for carrot, apple juices and the rest is to come…)
Here in France, the tomatoes started and the BASIL is hot!
Much love & blessings to you,
Liliane
Thanks Liliane! I am so glad you are liking the recipes! thanks so much for your comment, made my day. xo
I love this, it has been a godsend. Having this on hand helps me curb my snacking in the afternoons while giving me a little energy.
How long can I keep this refrigerated? I have it in a sealed bottle for the last few months. Should I shake it and drink it or throw it out?
Ginger, you know I think it is probably fine because vinegar doesn’t go bad. But totally up to you. How does it smell?
Tastes great!