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Home > Nutrition > DIY Refreshing Watermelon Smoothie to Beat the Heat

DIY Refreshing Watermelon Smoothie to Beat the Heat

December 15, 2022
3 min read
By Shiza Khan, M.Sc. – Clinical Nutrition & Dietetics | Dietitian/Nutritionist

In this article:

  • DIY Watermelon Smoothie
  • Most-Asked Questions About the Watermelon Smoothie
  • Final Word

Watermelon is a summer essential in every home. Used in a variety of preparations, watermelon can be consumed as food or drink.

make your own homemade natural watermelon smoothie

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)

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DIY Watermelon Smoothie

how you can make your homemade watermelon smoothie

Blend:

  • 1 cup of watermelon cubes
  • Half of a cucumber
  • 4–5 mint leaves
  • 1 tbsp of lemon juice
  • Honey to taste

Cucumber

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

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

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?

what liquid can you use to make a 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.

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Final Word

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.

References
  1. Manivannan A, Lee E-S, Han K, Lee H-E, Kim D-S. Versatile nutraceutical potentials of watermelon-a modest fruit loaded with pharmaceutically valuable phytochemicals. Molecules (Basel, Switzerland). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7698065/. Published November 11, 2020.
  2. Watermelon, raw. Watermelon, raw nutrition facts and analysis. https://www.nutritionvalue.org/Watermelon%2C_raw_nutritional_value.html?size=1+cup%2C+diced+%3D+152+g.
  3. Shanely RA, Nieman DC, Perkins-Veazie P, et al. Comparison of watermelon and carbohydrate beverage on exercise-induced alterations in systemic inflammation, immune dysfunction, and plasma antioxidant capacity. Nutrients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4997430/. Published August 22, 2016.
  4. Cucumber, raw. Cucumber, raw nutrition facts and analysis. https://www.nutritionvalue.org/Cucumber%2C_raw_75111000_nutritional_value.html?size=1%2Bregular%2B%3D%2B200%2Bg.
  5. Chakraborty S, Rayalu S. Health beneficial effects of cucumber. IntechOpen. https://www.intechopen.com/chapters/76616. Published May 6, 2021.
  6. Shimizu C, Wakita Y, Inoue T, et al. Effects of lifelong intake of lemon polyphenols on aging and intestinal microbiome in the senescence-accelerated mouse prone 1 (SAMP1). Scientific reports. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6403313/. Published March 6, 2019.
  7. Hills SP, Mitchell P, Wells C, Russell M. Honey supplementation and exercise: A systematic review. Nutrients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6683082/. Published July 12, 2019.
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