Eating watermelon can hydrate you and replenish lost fluids from sweating. yourth
There’s a reason you always crave watermelon when it’s hot outside. It’s not just a nice treat; it’s hydrating, nutritious, and helps your body replenish lost fluids. Eating watermelon regularly can support your overall health.
1. It Boosts Hydration in Hot Weather
“Known for its exceptionally high water content—about 92%—watermelon can help support hydration, especially during hot weather when fluid loss through sweat is increased,” Stephani Johnson, DCN RD, an adjunct professor of clinical and preventive nutrition sciences at Rutgers University School of Health Professions, told Verywell.
“While it shouldn’t replace drinking water, watermelon can be a helpful and delicious supplement, providing hydration and fuel,” Johnson said.
2. It Maintains Electrolyte Balance
Being dehydrated can cause what’s known as an electrolyte imbalance, which can cause a range of health problems, including fatigue, muscle cramps, weakness, and more.1 By supplementing your water intake with watermelon, you’re helping your body stay regulated.
3. It Contains Lots of Vitamins
“Just one cup of diced watermelon provides nearly 15% of the recommended daily intake of vitamin C,” Johnson said.
It’s also a good source of vitamin A and vitamin B6, which are important for supporting immune function, metabolism, electrolyte balance, and overall health, she added.
One cup of diced watermelon contains:
Carbohydrates: 12 g
Dietary fiber: 1 g
Total sugars: 9 g
Protein: 1 g
Calcium 1 mg
Sodium: 2 mg
Iron: 2 mg
Potassium: 170 mg
4. It’s High in Lycopene
Lycopene is an antioxidant that’s “known for helping protect the body against free radical damage,” Johnson said. It has been linked to reduced risk of certain cancers, heart disease, and other chronic diseases.
“Watermelons with the bright red flesh have the most lycopene,” she explained.
5. It Provides Citrulline for Heart Health
There aren’t many natural sources of this amino acid, which the body converts into a molecule called arginine.
“Arginine supports the production of nitric oxide, a compound that helps relax blood vessels and improve blood flow,” Johnson said. “Some research suggests that watermelon-derived citrulline may enhance vascular function, leading to improved arterial elasticity and potentially lower blood pressure.”
6. It Supplies Magnesium for Muscle and Nerve Function
Watermelon is a great source of magnesium, which is no small benefit, Julia Zumpano, RD, a dietitian at Cleveland Clinic, told Verywell.
Magnesium is responsible for enzymatic processes that help your muscles and nerves function properly and regulate blood pressure and blood sugar.2
7. Its Seeds Offer Mineral-Rich Nutrition
You should think twice before discarding watermelon seeds. “Roasted watermelon seeds are packed with nutrients, including magnesium, iron, zinc, and mono- and polyunsaturated fats,” Johnson said.
The seeds can be roasted in the oven at 350 degrees Fahrenheit after being coated with a bit of olive oil. You can flavor them with salt, chili powder, cinnamon, or sugar,” she added.
8. It Promotes a Healthy Gut
The fiber and polyphenols found in watermelon fuel the “good bacteria” in your gut, Zumpano said. These bacteria keep your digestive tract running smoothly and help you have regular bowel movements.
As with any food, eating watermelon in moderation is important to avoid consuming too much sugar. “To best manage blood sugars, pair fruit with a meal or source of healthy protein or fat, such as a handful of almonds,” said Zumpano.
What This Means For You
Eating watermelon every day can provide many health benefits. The fruit helps you stay hydrated, provides essential nutrients your body needs to function properly, and helps provide your gut with good bacteria.
