Mark Twain wrote: “The true Southern watermelon is a boon apart, and not to be mentioned with commoner things. It is chief of this world’s luxuries, king by the grace of God over all the fruits of the earth. When one has tasted it, he knows what the angels eat.” Anyone who’s devoured a thick, sweet, juicy wedge of watermelon on a sweltering summer day would be hard-pressed to disagree with Twain.

Food historians believe the watermelon probably originated Southern Africa’s Kalahari Desert. The first watermelon harvest on record occurred in Egypt 5,000 years ago. From Africa, merchant ships soon carried it throughout the Mediterranean region, and by the 10th century it found its way to China (today’s leading watermelon producer). Eventually, its seeds were carried across the Atlantic Ocean to America on the ships of slave traders.

Watermelon is a heavenly treat that’s healthful as well. It’s naturally low in fat, sodium, and cholesterol. Additionally, it contains high levels of lycopene, a powerful antioxidant that studies suggest may protect against heart disease—a disease of particular concern for anyone with diabetes. A serving size for those with diabetes is 1 1/4 cups, which is one fruit exchange (15 grams of carbohydrate and about 60 calories).

How do you pick the perfect watermelon? First, take a good look to make sure it’s free from bruises, cuts, and dents. Next, simply pick it up. Watermelon is 92% water, so it should feel heavy for its size. And finally, the bottom should have a creamy yellow spot where the melon sat on the ground while ripening in the sun.

To prepare and store watermelon, wash the outside thoroughly with running water and pat dry with a paper towel. Cut the flesh from the rind and cut into 1-inch cubes. Store, covered, in the refrigerator for 3 to 4 days.

We all like to spend time outdoors during the summer months. However, most of us could probably do without the 90-degree temperatures and unrelenting thirst that accompany a day at the beach, a backyard barbecue, or an afternoon on the softball diamond. Before you wilt from the heat, reach for a juicy slice of watermelon. We guarantee it’ll take the edge off your thirst and leave you feeling refreshed.