Watermelon Cooler

Watermelon cooler.

Watermelon Cooler.

In my family, summertime was watermelon time.  Almost every night after dinner, my mom would shoo us outside with a bowl of giant watermelon slices to munch on.  Now, every year as watermelons start to line the shelves of my grocery store, I feel a longing for those long, sweaty summer days of catching frogs, playing hiding-go-seek and turning brown as a bear from all the hours at the swimming pool.

Watermelon Cooler Ingredients

Watermelon Cooler Ingredients 


As a child, I only  knew how good watermelon tasted.  I had no idea it was also good for my body.  At over 90% water, watermelon is an excellent source of hydration.  (See the importance of hydration here.)  Recently, watermelon has been recognized as an excellent source of lycopene, a phytonutrient that’s important for our cardiovascular and bone health.  Watermelon is a rich source of  L-citrulline an amino acid which helps open up veins and arteries to improve blood flow and reduce blood pressure.  L-citrolline has also shown promise in helping to reduce muscle soreness after a hard workout.  With its low calorie content, watermelon is an excellent source of Vitamin C, copper and pantothenic acid.  With all these amazing health benefits, watermelon should definitely be a part of your diet.

Muddling the lime, sugar and mint.

Muddling the lime, sugar and mint.

While I still love to eat watermelon off the rind, I thought it would be fun to try to find a way to drink my watermelon.  The following recipe is an adaptation of a traditional Aqua Fresca used in Mexico for hydration.

A pitcher of hydrating watermelon coolers.

A pitcher of hydrating watermelon coolers.

Watermelon Cooler


  • 3 cups sliced watermelon
  • 3/4 cup of water
  • 6-8 mint leaves per glass
  • 2-3 thin slices of lime per glass
  • 1 tsp sugar per glass (optional)


  1. Place mint leaves, limes and sugar (if using) in the bottom of the glass.
  2. Muddle leaves, lime slices and sugar until leaves and limes begin to release their juices.
  3. Put watermelon and water in blender and blend until liquid.
  4. Put ice in glass.
  5. Pour watermelon liquid over ice.
  6. Stir to mix mint, limes and watermelon together.
  7. Enjoy!
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Yum- watermelon coolers.  Enjoy!

Yum- watermelon coolers. Enjoy!

This post shared on Today’s Creative Blog, Rock My Vegan Socks, Real Food Forager, Urban Naturale, Gluten Free Homemaker, A Southern Fairytale, Turn It Up Tuesday, The Nourishing Gourmet, Natural Living Monday and Food Renegade.

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5 Responses to Watermelon Cooler

  1. I love watermelon & this looks wickedly delish! I would leave out the mint for mine though. Not the biggest fan of mint. Thanks for sharing this recipe!

  2. […] Watermelon Cooler from Nourished Roots. These were popular last year but I never tried it – this year I will! […]

  3. […] Watermelon Cooler from Nourished Roots. These were popular last year but I never tried it – this year I will! […]

  4. What a refreshing sight! I love watermelon so I can’t wait to make this cooler! I am sure it will be a hit with friends and family hanging out in our yard this summer. Thank you for sharing your healthy and delicious recipe with us at the Healthy, Happy, Green and Natural Party Blog Hop! We appreciate it!

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