Fact checked by Nick Blackmer<\/p>\n
Watermelon helps you shed excess fluid without losing electrolytes.<\/p>\n
Watermelon contains over 90% water, helping you stay hydrated during hot weather.<\/p>\n
L-citrulline in watermelon supports muscle recovery by improving blood flow and reducing soreness.<\/p>\n
Nothing is more refreshing on a hot summer day than a thick slice of cold watermelon. Aside from being sweet and delicious, watermelon is a health powerhouse and a staple for hydration and muscle recovery.<\/p>\n
Here are 9 reasons to add watermelon to your diet any time of year, but especially during warm summer months.<\/p>\n
1. Watermelon Is a Gentle Diuretic That Doesn\u2019t Drain You<\/p>\n
Eating watermelon<\/a> helps your body shed excess fluid without releasing too much sodium or potassium, according to Louisa Mason, MS, RDN, LDN, CSCS<\/a>, a sports dietitian and strength coach at Revive Sports Recovery. This is a real plus in the summer when you need to keep your electrolytes<\/a> balanced.<\/p>\n \u201cOne human study showed that watermelon juice helped athletes rehydrate better than water alone, thanks to its balance of natural sugars and electrolytes,\u201d said Mason.<\/p>\n 2. It\u2019s Over 90% Water\u2014So It Helps You Stay Hydrated Naturally<\/p>\n Watermelon is over 90% water and helps keep you hydrated, especially during hot summer days. \u201cMany older adults are at risk for being dehydrated<\/a>, so adding watermelon to their meals and snacks is a great way to sneak in some extra water during the day,\u201d Joan Salge Blake, EdD, RDN, LDN, FAND<\/a>, told Health.<\/p>\n Watermelon can also be used to replace ice cubes. \u201cIf you need a cool way to enhance the flavor of water, create watermelon cubes instead of ice cubes in your freezer,\u201d added Blake.\u00a0\u201cPop a few in a tall glass of water.\u201d<\/p>\n 3. Watermelon Is a Natural Way to Boost Recovery After Training<\/p>\n Mason said watermelon contains\u00a0L-citrulline<\/a>, which supports blood flow and reduces muscle soreness. Its combination of water, natural sugars, potassium, magnesium, and B6 aids post-workout recovery.<\/p>\n Some researchers have found that drinking watermelon juice improves\u00a0post-workout recovery<\/a> and heart rate and reduces soreness.<\/p>\n 4. It Provides Subtle Brain and Mood Support<\/p>\n The same L-citrulline in watermelon that helps your muscles also supports better blood flow to the brain. Additionally, watermelon contains vitamin B6, which is involved in making neurotransmitters like serotonin<\/a> and dopamine, according to Mason.<\/p>\n Additionally, a study in postmenopausal women found that daily watermelon juice raised blood levels of lycopene by over 80%, which could help protect the brain from long-term oxidative stress<\/a>.<\/p>\n 5. Eating Watermelon Before Bed May Promote Sleep<\/p>\n Sleeping in the summer<\/a> is not always easy, especially on a hot night. But eating a little watermelon before bed may help. \u201cIt\u2019s not a sedative, but watermelon does contain small amounts of magnesium and B6\u2014both of which help your body make melatonin<\/a>,\u201d said Mason.<\/p>\n In one study on people with restless legs, taking those two nutrients daily helped improve sleep within two months. \u201cWatermelon won\u2019t hit those clinical doses, but as an evening snack, it could help you unwind without the crash of heavier desserts,\u201d added Mason.<\/p>\n 6. Watermelon Is a Highly Nutritious, Low-Energy Fruit<\/p>\n Eating watermelon provides potassium<\/a>, vitamins A and C, and dietary fiber. \u201cThink of it as a refreshing summer multivitamin\u2014without the pill,\u201d Jennifer Pallian, BSc, RD<\/a>, a registered dietitian, food scientist, and recipe developer, told Health.<\/p>\n In fact, it stands out among fruits due to its exceptionally high levels of beta-carotene, beta-cryptoxanthin, and lycopene, added Pallian. \u201cThese powerful antioxidants help neutralize oxidative stress<\/a> and may reduce the risk of chronic diseases such as cardiovascular disease and prostate cancer,\u201d she added.<\/p>\n According to Pallian, watermelon also contains lycopene in concentrations equal to or greater than those in tomatoes, making it a potent source of this heart-protective and anti-inflammatory compound.<\/p>\n 7. It\u2019s One of the Most Tooth-Friendly Fruits You Can Enjoy<\/p>\n Watermelon can boost your saliva production, doesn\u2019t cling to your teeth, and is far less acidic than many other fruits, according to Sandip Sachar, DDS<\/a>, a New York City dentist with a background in nutrition studies.<\/p>\n Saliva is your body\u2019s built-in defense system. It helps rinse away food particles, neutralizes acids produced by cavity-causing bacteria, and plays a key role in protecting your enamel and preventing tooth decay<\/a>, said Dr. Sachar.<\/p>\n 8. Watermelon Keeps Things Moving in Your Gut<\/p>\n You usually don\u2019t want to feel bloated<\/a> during summer, especially if you\u2019re trying to stay active and enjoy the warm weather. Eating watermelon consistently may be just what you need because it\u2019s about 90% water, and that water helps keep your digestive tract hydrated.<\/p>\n 9. Watermelon Supports Heart Health Thanks to Citrulline<\/p>\n Watermelon may help keep blood vessels flexible by increasing nitric oxide<\/a>, which makes it easier for blood to move through your body, said Mason.<\/p>\n