From Jacqueline's Kitchen: Hydrating Watermelon Mocktail

We are loving this sunshine, but, oh my goodness, it is hot outside! Staying hydrated is so important but can be a challenge when temperatures are this high and we still have go about our day and get through the to-do lists.

Electrolytes are minerals that carry an electrical charge. They're needed for many functions in the body including regulating heart rate, fluid balance, and nerve and muscle function. Electrolyte imbalances can lead to joint swelling, muscle cramping, weakness, fatigue, arrhythmias, and hyperhydration or hyponatremia. Severe electrolyte imbalances usually only happen in extreme cases of dehydration (e.g. due to a stomach bug) or in the presence of certain medications or kidney disease.

When it comes to hydration, electrolytes are key to making sure our bodies' are

absorbing the fluids we are giving them. When it is so hot out, and we are sweating more than usual, we are losing more electrolytes than usual. We often recommend to our clients adding some sort of electrolyte supplement to their water even through regular weather, and it can be so beneficial to add them in during this kind of heat. This can be anything from a squeeze of lemon juice and a pinch of salt in your litre large bottle, or a powdered supplement on the go.

Be mindful of adding electrolytes to your daily routine if you have kidney disease or trouble with blood pressure management. Speak to your doctor before making any changes to your diet.

Aiming away from the extremes, not taking in enough water can lead to constipation (and we know how important regular bowel movements are for gut health and hormone balancing), bloating, dry skin, nausea, fatigue, and elevated heart rates. These symptoms, whether we experience one or all of them when dehydration, can impede on your health and wellness goals.

Feeling bloated? No way you'll hit your protein goal for the day. Fatigued and high rate? Your workout is going to be even more challenging than it already was meant to be.

So here's a fun little recipe to make electrolyte hydration a little more enticing. Try this mocktail instead of your evening glass of wine, or triple the batch and impress friends and family at the next barbeque.

Ingredients:

• 3 cups chilled watermelon, cubed and seeds removed

• Juice of 1 lemon (about 2 tbsp)

• 6–8 fresh mint leaves

• 1 cup cold sparkling water (plain or lemon-flavored)

• Ice cubes (optional, for extra chill)

• Optional: 1–2 tsp honey or agave (if your watermelon isn’t super sweet)

Instructions:

1. Blend the Base: In a blender, combine watermelon, lemon juice, mint leaves, and optional sweetener. Blend until completely smooth.

2. Strain (Optional): If you prefer a smoother texture, strain the blended mixture through a fine mesh sieve to remove pulp.

3. Add the Fizz: Pour the watermelon mixture into a pitcher or large glass. Slowly stir in the sparkling water to preserve the bubbles.

4. Serve: Pour into glasses over ice if desired. Garnish with a mint sprig or a small watermelon wedge on the rim.

For a little extra wellness goodness, swap the water for a lemon or lime flavoured kombucha, adding in a hit of probiotics!

Give this recipe a try, and let us know below how it goes!