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Watermelon is a summer essential in every home. Used in a variety of preparations, watermelon can be consumed as food or drink.
The many nutrients of watermelon such as lycopene, carotenoids, anthocyanins, phenols, and flavonoids also make it a beneficial food for ailments such as heart diseases, obesity, diabetes, and ulcers and also for antiaging. (1)
But one of watermelon’s most notable features is its ability to provide hydration and maintain electrolyte balance in the body. One cup of watermelon has only 46 calories and provides 139 g of water and electrolytes such as sodium (1.5 mg), potassium (170 mg), magnesium (15.2 mg), and phosphorus (16.72 mg). (2)
Studies have shown watermelon to be an effective replacement for a carbohydrate beverage in supporting endurance exercise performance and also providing good antioxidant content. (3)
DIY Watermelon Smoothie
- 1 cup of watermelon cubes
- Half of a cucumber
- 4–5 mint leaves
- 1 tbsp of lemon juice
- Honey to taste
Cucumber is a great source of hydration, and just half a cucumber can provide 15 calories, 4 mg of sodium, 294 mg of potassium, 26 mg of magnesium, 48 mg of phosphorus, and 190.5 g of water. (4) It is also good for maintaining adequate blood sugar and blood pressure levels. (5)
Lemon juice is an excellent source of nutrients such as vitamin C and polyphenols. It can help in fighting the tiredness that can come with heat exhaustion. Moreover, its polyphenols are water soluble, and lemon juice can easily be consumed as a drink. (6)
Honey is an excellent source of energy. It has high carbohydrate content and is used as a supplement for athletes. It may be suitable for people who suffer from fatigue and exhaustion from the heat. (7)
Most-Asked Questions About the Watermelon Smoothie
What liquid can I use to make the watermelon smoothie?
Watermelon and cucumber provide enough water to the smoothie. However, you can add coconut or plain water. You should never add milk as lemon juice can curdle the milk and spoil the smoothie.
What fruits should not be mixed with watermelon?
Watermelon and other melons such as cantaloupe, muskmelon, and honeydew should not be mixed with acidic fruits such as strawberries, apples, peaches, bananas, and pomegranates.
Can I put watermelon in a protein shake?
Yes, watermelon can be added to a protein shake that is blended with water. You can also make use of frozen watermelon cubes to give the protein shake a slushy-like texture.
Watermelon is a great way to hydrate the body and maintain electrolyte balance during the hot summer months. It can be combined with other ingredients that can assist hydration and help the body fight against heat exhaustion and fatigue that accompany heat stroke.