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taying well-hydrated is especially important during the summer
months. In addition to normal body functions, higher temperatures
draw more water through perspiration, so consciously replacing
your fluid content becomes essential for overall health.
“Every system in your body – from reproduction and digestion to
circulation, mood and memory – depends on water,” said Elizabeth
Somer, M.A., R.D., and author of several nutrition and wellness books.
However, the Center for Disease Control and Prevention reports
that 44 percent of adults drink fewer than four cups of water per day
(less than half of the recommended eight glasses per day), and in some
cases, no water at all.
What many people don’t realize is that beverages aren’t the only way
to hydrate your body. In fact, water-dense foods such as watermelon can
also boost your hydration. Sweetly flavored, low-calorie watermelon is
92 percent water and offers several nutrients along with the cancerfighting antioxidant lycopene.
Whether eaten out of your hand, tossed into a salad or blended in a
healthy beverage, there are dozens of delicious ways a healthy serving
of watermelon can help hydrate.
Crave-worthy snacks. Thoroughly chill the watermelon then slice,
ball or cube it for a quick, refreshing and juicy boost. For kids, cut oneinch slices of the watermelon then use cookie cutters to make fun
shapes for snacking.
Frozen treats. Puree watermelon, add chunks of fruit and pour into
freezer molds for a sweet way to beat the heat.
Healthy juices. Make a simple Watermelon Juice for a great post-
workout snack, or try flavorful Watermelon Lemonade to put a fresh
spin on a summertime favorite. Another option: Add watermelon to
your favorite fruit shakes or smoothies for a new flavor twist.
Salads and sandwiches. Easily add extra hydration to your regular
meals by tossing chunks of watermelon into a salad or layering strips of
the fruit on a sandwich or wrap.
Watermelon Lemonade
Watermelon Juice
1/2 c. lemon juice
2-1/2 c. water
2/3 c. agave syrup
2 c. watermelon chunks
1 watermelon, washed and cut into chunks.
Place all ingredients in blender and blend until smooth. Serve over ice.
Makes five cups.
Blend two to three cups of watermelon at a time until smooth. Strain
into serving pitcher, if desired. Note: If not strained, juice will need to
be stirred until blended prior to serving.
Find more mouthwatering ideas and recipes at watermelon.org.
Source: National Watermelon Promotion Board
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