HOMEMADE ELECTROLYTE POPSICLES – WATERMELON BLUEBERRY MINT

It’s the dog days of summer and temps are at their peak. Staying cool (and hydrated) can be a challenge – especially following a run, training session, or mowing the lawn (am I right??). Sure, drinking water or sipping on a sports drink will do the trick, but where’s the fun in that? It’s summer after all! Nothing screams summer fun like a frozen treat. So, let’s get chilly, replenish electrolytes lost, and embrace the heat with this hydration popsicle recipe featuring some of my favorite seasonal fruits!

This electrolyte popsicle recipe is inspired by a fresh summer fruit salad I just can’t get enough of. Watermelon, blueberry, and mint! Refreshing and delicious, this flavor combination hits the spot and is packed with nutritional benefits. Let me put on my sports dietitian hat and geek out for a minute:

Watermelon – Watermelon is a seasonal favorite bursting with summertime flavor. This thirst-quenching fruit boasts just over 90% water content – no wonder it tastes so delicious on a hot summer day! It’s also rich in vitamin C and lycopene, two powerful antioxidants, and l-citrulline – a popular ingredient found in pre-workout formulas.

Blueberries – Consider blueberries the OG of “superfoods”. Their deep blue pigment is thanks to anthocyanin, a phytochemical with major antioxidant benefits that come in handy post workout. High water content and fiber to boot, this is what hydration dreams are made of.

Coconut Water – Water of the coconut. Yup, that’s it! Coconut water contains naturally occurring electrolytes like sodium, potassium, and magnesium – perfect post sweat sesh. Readily available and an easy add to “hold” this recipe together.

Mint – Nutritionally speaking, mint is not providing much… but a whole lotta flavor! Your taste buds with thank me, I promise!

This recipe calls for fresh ingredients, so be sure to wash your watermelon, blueberries, and mint before getting started. Next up, cutting, slicing, and cubing your watermelon. While I have no special technique to provide, I’ll just say – BE CAREFUL. I went the lazy route and store bought pre cubed watermelon. So, you do you.

Measure out one cup of watermelon, one cup of blueberries, and one cup of coconut water. Dump all ingredients into a high-speed blender. Next, count and pluck five mint leaves. Place mint leaves and a “pinch” of salt into your blender.

Be sure the lid to your blender is in place (trust me) and hit start! This hydration popsicle recipe contains high water content ingredients, so the consistency will be thin. Blend as much (or as little) as you’d like. Less blending = more chunks.

Pour mixture into popsicle molds and pop them into the freezer ASAP! And now we wait, at least four hours, but preferably overnight.

When times up, un-pop your frozen electrolyte popsicles and enjoy on a hot summer day. Cool down before OR chill after training, there’s no wrong time for diy electrolyte popsicles!!

INGREDIENTS

Watermelon – 1 cup cubed
Blueberries – 1 cup fresh
Coconut Water – 1 cup
Mint – 5 leaves
Salt – a pinch! To enhance flavor and bump the sodium content ever so slightly.

DIRECTIONS

1. Wash fruit (and mint leaves)!
2. Carefully cut and cube your watermelon. OR, be lazy and buy it pre-cut like I did!
3. Measure your ingredients – 1 cup of each (watermelon, blueberries, and coconut water).
4. Count out 5 mint leaves.
5. Dump all ingredients in a blender (plus a pinch of salt).
6. Blend!
7. Have your popsicle molds at the ready and fill em up!
8. Pop them in the freezer and wait – at least 4 hours or overnight.
9. Enjoy!