Watermelon Wellness: Fuel Your Fitness

Different sizes of Watermelon Slices on a cutting board

Hydration Meets Health: Watermelon for Every Athlete

At 92% water, watermelon makes an ideal partner for fitness as a delicious way for athletes to rehydrate, refuel and recover. Not only is it hydrating, but as a source of potassium (6% DV), watermelon may help with water balance and avoiding muscle cramps. It also offers 21 grams of carbohydrates per 2 cup serving! Pre- or post-workout, watermelon’s nutritional line-up delivers a simple and tasty way to refuel a healthy lifestyle for both kids and adults.

Refuel

Help to replenish and reenergize

Salmon on a bed of quinoa and watermelon salsa
Roasted Salmon with Watermelon Salsa
Flank steak with watermelon glaze on a serving plate with utensils.
Bourbon Glaze with Flank Steak
vegetarian meal in gray ceramic bowl with watermelon chunks, cherries and avocado in background. Dressing on side in small cruet
Vegetarian Bowl
Watermelon Poke Bowl
Poke Bowl

Rehydrate

Quench your thirst with watermelon

Wellness Juice
Two cups of watermelon juice with watermelon ice cubes garnished with watermelon slices. Small bowl of salt and pitcher with watermelon juice off to the side.
Salted Watermelon Juice
Sports drink by Chrissy Carroll
DIY Sports Drink
Watermelon Slice Popsicles Watermelon Recipe
Watermelon Slice Popsicles

Recover

Maximize your post-workout recovery

Watermelon protein shake by chrissy carroll
Protein Shake
Collagen creamsicles (x2) in tall clear glasses with straws and greens garnish on side. Watermelon wedge and slices in background on wooden cutting board.
Collagen Creamsicle
Watermelon Beet Smoothie
Beet Post Workout Smoothie
Rosy Red Superfood Smoothie
Rosy Red Superfood Smoothie

Workout with Watermelon

  • Girl in a squat holding watermelon

    Watermelon Workout

    Three workouts using watermelon from Chrissy Carroll, ACSM Certified Personal Trainer.

    Learn More
  • 4 month Marathon Training Plan Table

    Marathon Training Plan

    Resource packet with a complimentary training plan, valuable tips, and helpful recipes to fuel your training.

    Learn More
  • Girl sitting and holding watermelon doing twists

    Watermelon Core Workout

    Core workout using watermelon from Jennifer Fisher at The Fit Fork.

    Learn More

Quick Tips to Go

Cube, Slice or Blend!

Tips & Tricks
Ad from fitness magazine about watermelon and hydration

Hydrate with Watermelon

Watermelon is an excellent and delicious way to help hydrate your body. Proper hydration is one of the most important aspects of health. We need water in order for our bodies to function properly. Water carries nutrients and oxygen to cells, moves waste products out of our body, and helps lubricate joints allowing us to exercise and play! Eat watermelon all-year-round to up your hydration!

two fitness women at gym in standing arm-wresting pose, smiling. Workout equipment in background

Support At The Gym

The antioxidants found in watermelon may aid in recovery after exercise.

Kids running to table with watermelon wedges and juice

Support For Your Team

One watermelon can feed up to 3 dozen people – perfect for team sports!

Muscular man stretching his triceps muscle

Support For Your Muscles

Eat watermelon after a tough workout to help restock your muscles with glycogen (the carbohydrates that are stored as energy in the muscles).