Fact checked by Nick Blackmer

Watermelon helps you shed excess fluid without losing electrolytes.

Watermelon contains over 90% water, helping you stay hydrated during hot weather.

L-citrulline in watermelon supports muscle recovery by improving blood flow and reducing soreness.

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.

Here are 9 reasons to add watermelon to your diet any time of year, but especially during warm summer months.

1. Watermelon Is a Gentle Diuretic That Doesn’t Drain You

Eating watermelon helps your body shed excess fluid without releasing too much sodium or potassium, according to Louisa Mason, MS, RDN, LDN, CSCS, 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 balanced.

“One human study showed that watermelon juice helped athletes rehydrate better than water alone, thanks to its balance of natural sugars and electrolytes,” said Mason.

2. It’s Over 90% Water—So It Helps You Stay Hydrated Naturally

Watermelon is over 90% water and helps keep you hydrated, especially during hot summer days. “Many older adults are at risk for being dehydrated, so adding watermelon to their meals and snacks is a great way to sneak in some extra water during the day,” Joan Salge Blake, EdD, RDN, LDN, FAND, told Health.

Watermelon can also be used to replace ice cubes. “If you need a cool way to enhance the flavor of water, create watermelon cubes instead of ice cubes in your freezer,” added Blake. “Pop a few in a tall glass of water.”

3. Watermelon Is a Natural Way to Boost Recovery After Training

Mason said watermelon contains L-citrulline, which supports blood flow and reduces muscle soreness. Its combination of water, natural sugars, potassium, magnesium, and B6 aids post-workout recovery.

Some researchers have found that drinking watermelon juice improves post-workout recovery and heart rate and reduces soreness.

4. It Provides Subtle Brain and Mood Support

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 and dopamine, according to Mason.

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.

5. Eating Watermelon Before Bed May Promote Sleep

Sleeping in the summer is not always easy, especially on a hot night. But eating a little watermelon before bed may help. “It’s not a sedative, but watermelon does contain small amounts of magnesium and B6—both of which help your body make melatonin,” said Mason.

In one study on people with restless legs, taking those two nutrients daily helped improve sleep within two months. “Watermelon won’t hit those clinical doses, but as an evening snack, it could help you unwind without the crash of heavier desserts,” added Mason.

6. Watermelon Is a Highly Nutritious, Low-Energy Fruit

Eating watermelon provides potassium, vitamins A and C, and dietary fiber. “Think of it as a refreshing summer multivitamin—without the pill,” Jennifer Pallian, BSc, RD, a registered dietitian, food scientist, and recipe developer, told Health.

In fact, it stands out among fruits due to its exceptionally high levels of beta-carotene, beta-cryptoxanthin, and lycopene, added Pallian. “These powerful antioxidants help neutralize oxidative stress and may reduce the risk of chronic diseases such as cardiovascular disease and prostate cancer,” she added.

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.

7. It’s One of the Most Tooth-Friendly Fruits You Can Enjoy

Watermelon can boost your saliva production, doesn’t cling to your teeth, and is far less acidic than many other fruits, according to Sandip Sachar, DDS, a New York City dentist with a background in nutrition studies.

Saliva is your body’s 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, said Dr. Sachar.

8. Watermelon Keeps Things Moving in Your Gut

You usually don’t want to feel bloated during summer, especially if you’re trying to stay active and enjoy the warm weather. Eating watermelon consistently may be just what you need because it’s about 90% water, and that water helps keep your digestive tract hydrated.

9. Watermelon Supports Heart Health Thanks to Citrulline

Watermelon may help keep blood vessels flexible by increasing nitric oxide, which makes it easier for blood to move through your body, said Mason.

Watermelon also reduces systolic blood pressure, total cholesterol, and LDL cholesterol, added Pallian. “These effects are linked to its rich supply of L-citrulline and arginine—amino acids that are precursors in the nitric oxide pathway … More nitric oxide means better blood flow and better blood flow means a healthier heart,” said Pallian.

Read the original article on Health