Munch on Melons for Healthy Hydration

Stay on Track with your Goals Sponsored Content; Healthy Bites by Hy-Vee

It’s that season of the year when hot morning temperatures grow hotter with each passing hour. The pavement permeates heat. Lawns scream for moisture. Keeping cool is priority one.

Health and Hydration: The Important Connection

Hydration helps regulate body temperature. After all, our bodies are more than 60% water, and without water, we’d be worse than hot. Whether it’s our brains, lungs or heart, our bodies rely on water to function properly.

When it comes to staying hydrated, we most often think of beverages. In the heat of summer – especially if you’re active outside and perspiring – you may need even more water and electrolytes to rehydrate. Keep in mind that some beverages add calories, so make smart choices when you grab something to drink

Water-Containing Foods Contribute to Fluid Needs

Various foods have high water content and can be a great way to help ensure you’re getting the fluids you need in the heat of summer. Fruits and vegetables (think berries, oranges, grapefruit, tomatoes, cucumbers, zucchini, greens) contribute the most fluid, containing more than 80% water.

Dewlicious Melons Mean Munchable Hydration

Melons including watermelon, cantaloupe and honeydew are more than 90% water. This month at Hy-Vee stores, the Dewlicious golden honeydew melon is our dietitian Pick of the Month. High in water content, pre-sliced Dewlicious can make a great post-game snack for kids. Biting into the juicy slices can be just what the body craves. Or start your day with Greek yogurt inside a melon half. The Dewlicious is a sweet tasting, juicy melon, making it perfect for breakfast smoothies that hydrate. Blend in berries and mint or basil for a flavor punch. At snack time, consider that the Dewlicious golden honeydew melon pairs well with flavorful cheese and cured meats like prosciutto. Frozen melon balls as ice cubes, pico de gallo made with Dewlicious – there are countless ways melons can be incorporated into every meal of the day.

Thriving in the summer heat starts with adequate hydration–from food and beverages.

Melon and prosciutto are a match made in heaven, and when paired with fresh mozzarella and basil, no one can resist!  Finish these mini skewers with a drizzle of balsamic reduction and freshly cracked black pepper for an extra punch of flavor.


Serves 6

All you need:

½ medium Dewlicious golden honeydew melon (about 1 lb)

6 thin slices prosciutto or ham, sliced in quarters (about 1½ oz)

12 small fresh mozzarella balls (about 4 oz)

6 leaves fresh basil (about 2 tbsp), chiffonade

2 tbsp balsamic reduction

¼ tsp freshly cracked black pepper

All you do:

1. Cut melon in half. 

2. Using a melon baller, form 24 melon balls.

3. Thread a melon ball, a slice of prosciutto, a mozzarella ball, another slice of prosciutto and another melon ball on a mini skewer.  Repeat with remaining skewers and place on a platter. 

4. Top with basil.  Drizzle with balsamic reduction and sprinkle with black pepper.

Nutrition Facts:  130 calories, 5 g fat, 3 g saturated fat, 20 mg cholesterol, 340 mg sodium, 14 g carbohydrate, 1 g fiber, 13 g sugar, 9 g protein, 15% Daily Value (DV) for calcium, 20% DV for vitamin C.

The information is not intended as medical advice. Please consult a medical professional for individual advice.