Skip to Content

Watermelon: 92% Water Fruit Provides Hydration and Health Benefits (2023)

This site is supported by our readers. We may earn a commission, at no cost to you, if you purchase through links.

Which summer fruit is 92 waterYou may have noticed watermelons in the market recently. But don’t reach for a juicy slice just yet – this summer fruit is more than a tasty treat.

As a produce manager and nutritionist, I’m always looking for ways to encourage healthy hydration. And watermelon is a perfect choice. The water content helps you rehydrate after time spent outdoors in the summer heat.

By adding watermelon to your diet, you help your body function optimally. Proper hydration supports body temperature regulation, nutrient delivery to cells, and alertness. And the nutrients in watermelon offer additional health benefits like improved heart health.

So next time you’re shopping for summer produce, choose refreshing, hydrating watermelon. Its high water content and nutritional value make it a smart choice during hot summer months.

Key Takeaways

  • The fruit contains 92% water and is hydrating with low calories.
  • It provides nutrients like vitamins, minerals, antioxidants, potassium, and fiber.
  • Benefits include hydration without added sugars, weight regulation, heart health from lycopene, and immune boosting vitamin C.
  • The fruit’s peak season is June through August.

What is Watermelon?

What is Watermelon
You’re chompin’ on that juicy melon, packed with vitamins and low in calories. What a refreshing crowd pleaser! This sweet, hydrating snack is a summer staple. Folks can’t get enough of its juicy red flesh, making watermelon a fun picnic fruit and cool poolside bite.

As a member of the Cucurbitaceae family, this oval-shaped fruit is botanically classified as a type of berry. Though watermelon is 92% water, it’s still nutritious and considered a functional food by promoting human health.

Grown in the United States and China, people can’t seem to get enough of this refreshing, vitamin-rich treat. With its sweet taste and hydrating quality, watermelon is truly a juicy summer delight.

Water Content of Watermelon

Water Content of Watermelon
You’d be amazed to learn that watermelons are made up of 92% water. For example, John was surprised when his 10 lb watermelon evaporated down to less than 1 lb of flesh after being left in the sun. The high water content keeps watermelon hydrating and low in calories, though it still packs nutritional benefits like vitamins and lycopene.

  • Only 8% of a watermelon’s weight comes from sugars, fibers, and minerals. The other 92% is water.
  • That’s why a watermelon with thick rind weighs much less after removing the flesh.
  • The water content makes watermelon an ideal low calorie snack.

With its high water content, watermelon is the perfect way to stay hydrated and refreshed during the hot summer months. The juicy red flesh is sweet, but not too sugary, and provides key nutrients. Substituting watery fruits like watermelon for higher calorie snacks is a great way to cut calories while still satisfying your cravings.

Nutritional Value of Watermelon

Nutritional Value of Watermelon
Gotta admit, watermelon’s nutritional value packs a punch with lycopenes and vitamins despite bein’ mostly H2O. The sweet red flesh is a low-calorie way to hydrate, with only about 40 calories per cup.

But don’t let the high water content fool ya – watermelon provides key antioxidants for a fit lifestyle.

Lycopene gives watermelon its red hue and supports cardiovascular health. Vitamin A promotes healthy vision, while vitamin C boosts immunity. Vitamin K aids blood clotting and bone health. Watermelon’s antioxidant capacity comes from lycopene and glutathione peroxidase which reduce oxidative damage and oxidative stress markers caused by reactive oxygen species.

So next time you’re seeking a refreshing, hydrating snack, reach for watermelon. Its nutritional profile supports your health goals in a tasty way.

Health Benefits of Watermelon

Health Benefits of Watermelon
You’ll be delighted to know this sweet, juicy summer treat is more than just water – it’s a hydrating, low-calorie superfruit that supports weight loss and overall health. With a high water content, watermelon is ideal for staying hydrated during summer’s heat while its potassium helps flush out excess sodium and aids kidney function.

Additionally, watermelon contains beneficial antioxidants like lycopene to lower heart disease risk factors, and its high fiber keeps digestion regular.

1. Hydration

Quenchin’ your thirst with watermelon’s like dousin’ a wildfire – it’ll save you from the flames of dehydration.

  • Watermelon hydrates without added sugars or artificial sweeteners.
  • Its 92% water content boosts hydration fast.
  • The electrolytes in watermelon replenish what’s lost through sweat.
  • Watermelon has more potassium than a banana to help regulate fluid balance.
  • Water supports skin health, eye care, hair growth, and mood.

Reach for watermelon to hydrate, nourish, and refresh. This sweet summer treat hydrates better than sports drinks without the added junk.

2. Weight Loss

With so few calories per cup, chomping on watermelon can help curb hunger and promote weight loss. This juicy, hydrating treat makes dieting deliciously easy. Add satisfying cubes to a colorful salad or enjoy a sweet, low calorie dessert.

Watermelon’s antioxidant enzymes may also combat lipid peroxidation and support healthy body weight by preserving glutathione value. Snacking on refreshing watermelon can support safe, belonging, and weight management.

3. Heart Health

Digging into sweet melon daily supports your ticker naturally. This juicy fruit’s lycopene and other antioxidants optimize your internal defenses, glucose metabolism, blood pressure regulation, vascular function, and platelet aggregation.

Regularly eating watermelon promotes robust cardiovascular function and heart health by shielding blood vessels from harm. Savoring its sweetness guards your cardiovascular system, reducing risks of disorders.

4. Kidney Health

Your kidneys benefit from indulging in this melon’s hydrating and nourishing essence.

  • Hydrates kidneys, flushes toxins
  • Boosts bone density with calcium
  • Vitamin C protects from free radicals
  • Lycopene reduces oxidative stress

Munching on watermelon keeps your kidneys clean and healthy by providing hydration, antioxidants, and nutrients. This refreshing summer fruit is a sweet way to support normal kidney function and protect against disease.

5. Digestive Health

Enjoying this melon aids your digestive system through hydration and fiber. Its high water content keeps you regular. The fiber feeds your gut microbiome, promoting diversity and overall digestive health.

Lycopene and vitamin E protect cell membranes from oxidative damage. Epidemiological studies have linked lycopene supplementation to improved motility and gut health.

How to Incorporate Watermelon Into Your Diet

How to Incorporate Watermelon Into Your Diet
By choppin’ up watermelon for snacks or includin’ it in salads, you’re takin’ advantage of a sweet treat that secretly nourishes. Watermelon’s hydration benefits, cancer-fightin’ lycopene, and fiber make it a nutrient-dense, low-calorie summer staple.

  1. Add watermelon cubes, juices, or smoothies to your daily routine – cold watermelon hydrates better than water!
  2. Try heart healthy recipes like watermelon feta salad or grilled shrimp over watermelon arugula.
  3. Pair watermelon with lean proteins to stabilize insulin and blood sugar levels for weight loss.

At the cellular level, watermelon nourishes you unlike any other fruit – so go ahead and indulge in this summer treat for your health!

Frequently Asked Questions (FAQs)

How long does watermelon last once cut?

You’ll get 5-7 days from a cut watermelon if you wrap it tightly in plastic and refrigerate below 40°F. The lower the temperature, the longer it’ll maintain that sweet, juicy crunch we love. However, don’t wait too long – nibble up those colorful cubes quickly for maximum nutrition.

What’s the difference between seedless and regular watermelons?

Regular watermelons have seeds, while seedless varieties are sterile hybrids. Seedless melons are favored for easy eating, but seeded ones may contain more antioxidants. Ultimately, taste reigns supreme – sample both and decide which sweet, juicy melon you prefer.

What are some creative ways to serve watermelon besides eating it raw?

Make watermelon popsicles by blending melon chunks, then freezing in popsicle molds for a refreshing summer treat. Add diced melon to fruit salads or smoothies to amp up nutrition in a tasty way. Grill wedges brushed with olive oil and spices for a fun cookout side. Whip up a batch of watermelon salsa with tomatoes, onion, lime, and cilantro to serve with chips.

When is watermelon in season?

You’ll find juicy, sweet watermelon at farmers’ markets and grocery stores from June through August. These summertime treats are 92% water and packed with nutrients like vitamins A and C. Enjoy watermelon’s thirst-quenching crunch in salads, smoothies, and more. Watermelon is ripe when it sounds hollow and shows a creamy yellow spot.

How do you pick a ripe watermelon?

You’ll know it’s ripe when thumping elicits a deep, hollow sound. Look for a buttery yellow spot beneath. Lift it – a ripe melon should feel heavy for its size. Sniff the blossom end for sweetness.


You’ve learned watermelon’s the summer fruit that’s 92% water. Its high water content and nutritional value make watermelon ideal for staying hydrated and losing weight. Furthermore, watermelon provides vitamins, minerals and antioxidants that promote heart, kidney and digestive health.

Therefore, enjoy the juicy, sweet watermelon to quench your thirst, get nutrients and safeguard your wellbeing.

Avatar for Mutasim Sweileh

Mutasim Sweileh

Mutasim is an author and software engineer from the United States, I and a group of experts made this blog with the aim of answering all the unanswered questions to help as many people as possible.