With summer in full swing, there’s one fruit that stands out as both delicious and incredibly hydrating—watermelon. Not only is it refreshing, but nutritionists are increasingly pointing to its numerous health benefits backed by science. If you’re wondering whether to eat more watermelon, here are nine research-backed reasons why it deserves a spot on your plate this season.
1. Hydrates You Naturally in the Heat
Watermelon is over 90% water, making it one of the most hydrating fruits on the planet. During hot summer months, dehydration becomes a real risk, especially if you’re spending time outdoors or exercising. According to the USDA, just one cup of diced watermelon contains about 118 mL of water—almost half a cup!
Staying hydrated supports circulation, skin health, kidney function, and even mood regulation. Compared to artificially sweetened sports drinks, watermelon offers natural hydration without added sugar or chemicals. That’s a win for your health and your taste buds.
➡️ Tip: Blend it into smoothies or freeze chunks for a refreshing treat that helps you eat more watermelon effortlessly.
2. Packed with Antioxidants, Especially Lycopene
Watermelon gets its vibrant red hue from lycopene, a potent antioxidant also found in tomatoes. Lycopene has been extensively studied for its role in reducing oxidative stress, which is linked to chronic diseases like cancer and cardiovascular disorders.
A study in the journal Nutrition Research found that consuming watermelon increased plasma lycopene levels in adults significantly within a few weeks. What’s more, lycopene absorption from watermelon may even be more efficient than from raw tomatoes.
Regularly eating more watermelon can give your body a steady supply of this powerful compound—especially helpful when your body is dealing with sun exposure and inflammation.
3. Supports Heart Health
According to the American Heart Association, lycopene may help lower cholesterol and reduce blood pressure—two major risk factors for heart disease. Watermelon also contains citrulline, an amino acid that promotes vasodilation by increasing nitric oxide levels.
In one clinical trial published in Hypertension Research, participants who consumed watermelon extract for six weeks saw a reduction in systolic blood pressure, particularly in overweight individuals.
If you’re looking for natural ways to support heart health, especially in summer when your activity levels are higher, it’s time to eat more watermelon.
4. Helps Muscle Recovery After Exercise
Exercise is great, but sore muscles afterward? Not so much. Fortunately, watermelon could be your new recovery buddy.
The citrulline found in watermelon has been shown to help reduce muscle soreness and improve recovery time. In a small study published in the Journal of Agricultural and Food Chemistry, athletes who drank watermelon juice before exercise experienced less soreness 24 hours later.
For active individuals or anyone who enjoys summer sports, eating more watermelon may be the perfect post-workout snack.
5. Promotes Skin Health and Sun Protection
UV rays can damage your skin in summer, leading to premature aging and increased risk of skin cancer. Antioxidants like lycopene in watermelon may act as an internal sunscreen by reducing oxidative stress from sun exposure.
Additionally, watermelon provides vitamin C, which supports collagen production—essential for maintaining skin elasticity and hydration.
While sunscreen is a must, adding skin-nourishing foods like watermelon can give your body extra defense. That’s one more reason to eat more watermelon during sun-heavy months.
6. Supports Digestive Health with Natural Fiber
Though not fiber-rich compared to other fruits, watermelon still contains about 0.6 grams of fiber per 100g. This gentle fiber can help keep your digestive system running smoothly without causing bloating.
Plus, the high water content supports bowel regularity and helps prevent constipation—a common issue during travel and seasonal changes.
If you’ve been feeling sluggish or dealing with gut issues, one of the easiest lifestyle changes is to eat more watermelon daily.
7. May Help Manage Weight Naturally
While watermelon is naturally sweet, it’s low in calories—just 46 calories per cup—and has a high volume-to-calorie ratio. That makes it incredibly filling without contributing to weight gain.
A randomized controlled trial in Nutrients journal found that people who consumed watermelon daily for four weeks experienced weight loss, reduced appetite, and improved satiety, compared to a group that ate low-fat cookies.
If you’re trying to shed pounds or maintain a healthy weight during swimsuit season, eating more watermelon could help reduce cravings and boost your hydration at the same time.
8. Supports Eye Health
Watermelon is also a good source of beta-carotene, a precursor to vitamin A, which is essential for eye health. Vitamin A supports healthy vision, especially night vision, and prevents age-related macular degeneration (AMD).
Just one wedge of watermelon provides about 10% of your daily vitamin A needs, along with lutein and zeaxanthin—two other compounds known for their protective effects on the eyes.
Want to keep your vision sharp as you age? Another great reason to eat more watermelon.
9. A Natural Mood-Booster
Surprisingly, watermelon might even boost your mood. It contains vitamin B6, which helps your brain make serotonin—the “feel good” neurotransmitter.
In the summer, when high temperatures and long days can lead to fatigue or irritability, adding foods rich in mood-regulating nutrients may offer subtle but powerful effects.
Whether blended into a slushie, grilled, or eaten fresh, the act of choosing to eat more watermelon can be part of your overall mental and physical wellness plan.
How to Eat More Watermelon (Without Getting Bored)
Looking for ways to enjoy more of this juicy fruit? Here are some creative and healthy ideas:
- Add cubes to a summer salad with feta and mint
- Blend into a post-workout smoothie with coconut water
- Freeze chunks for refreshing popsicles
- Grill slices and sprinkle with chili and lime
- Infuse in water for a flavorful detox drink
These options make it easy (and delicious) to eat more watermelon without overthinking it.
(Check out my article on the benefits of watermelon)
Is There Such a Thing as Too Much Watermelon?
While it’s safe for most people, eating excessive amounts of watermelon could lead to digestive issues like bloating or diarrhea due to its water and sugar content. Those with kidney problems should also moderate potassium intake, as watermelon provides about 170 mg per cup.
As with all things, balance is key. Aim to include it as part of a varied, whole-food diet.
Final Thoughts: Refresh Your Health by Eating More Watermelon
This summer, nutritionists agree: the simple act to eat more watermelon could yield big results for your health. From improving hydration and heart function to boosting your mood and skin glow, this summer staple delivers more than just flavor—it supports your body in powerful ways.
So next time you’re reaching for a summer snack, skip the chips and opt for nature’s sweetest gift. You’ll be giving your body exactly what it needs to thrive under the sun.
Sources
- New York Post, The watermelon diet has gone viral — here’s what experts say about this weight-loss trend
- EatingWell, The #1 Food to Eat to Lower Blood Pressure, According to a Dietitian
- Northwestern Health Sciences University, 11 Top Watermelon Health Benefits That Nutritionists Say Are Backed by Promising Research
