This post sponsored by Watermelon.org.

Happy 2023! A new year is a great reminder that watermelon can be incorporated into a fit and active lifestyle year-round! I’m sharing some fun ways to use watermelon to fuel workouts and even be part of your fitness routine during every month this year. Let’s get watermelon fit in 2023!

You might be wondering, “Is watermelon only a summer fruit?” No! The good news is that these days, a ripe watermelon is always nearby in any season – spring, summer, winter and fall. More than 30 states in the U.S. boast watermelon crops and the harvest timing starts on the East coast and rolls westward. When the U.S. season is finally over (it’s very long here in Texas, lucky me!), farmers in Mexico and other parts south of the border can deliver fresh watermelon plucked just a few days from the field. Also available markets are watermelon juice, watermelon seeds, and even frozen chunked watermelon flesh can be found in most stores on the freezer aisle. Read more about the Watermelon Year ‘Round story HERE!

WINTER WATERMELON FIT TIPS

Finding Watermelon in Winter: If your market doesn’t have fresh watermelon, check the freezer aisle for chunks (usually next to the frozen berries), or packaged watermelon seeds, or watermelon juice. If you have the planning gene, you can also meal prep all this watermelon goodness for the freezer when it is more abundant.

Good-for-you Watermelon Drinks: Make a mocktail for winter celebrations using watermelon juice, citrus juice and fresh ginger – or my recipe for Mulled Watermelon Cider is always welcomed with a crowd. Or, take the chill off cold days (or blustery outside runs) with warmed watermelon juice with a squeeze of lemon, fresh ginger and pinch of Himalayan Sea salt – it’s a homemade hot sports drink! My recipe for Hot Watermelon Lemonade is also a unique sports recovery drink.

Vitamin C: Not only is watermelon hydrating (over 92% water), it’s also high in vitamin C that may help you get through the winter season well.

Indoor Home Workouts: Stay inside and work toward your fitness goals. No weights? No worries, you can use a watermelon (from a few pounds to 20+ pounds) as your exercise equipment! I’ve shared lots of fun watermelon home workouts, here’s a watermelon workout to try this winter – WATERMELON HOME WORKOUT!

SPRING WATERMELON FIT TIPS

Spring Salads: Take advantage of watermelon benefits and toss chunks into your grain bowls and salads, heck – throw on an entire wedge! Adding watermelon is a great way to dress up boring salads with some unexpected color and sweetness. Check out a few of my favorite watermelon salad recipe I’ve come up with over the years:

• Watermelon Salsa Quinoa Salad
• Watermelon, Tomato & Jicama Salad with Tajin Dressing
• Watermelon Beet Quinoa Salad

Watermelon Holds for Fitness: This season, if you want to add a watermelon to your workout, try a static hold to complement your runs, walks or dynamic strength training sessions. Static holds are isometric exercises that hold the body in one position for a duration of time. This means your muscles don’t contract and change length as in dynamic exercises, but you still benefit from the “time under tension.”  Here are some static holds to try: most variations of planks, v-sit (boat pose), squat hold (or wall sits), overhead hold, front hold, and glute bridge hold.

How to Pick a Ripe Watermelon: Look for the “field spot” where the watermelon was resting while it grew. The more yellow, even almost yellow-orange, the riper – quite white means not ripe! Also, this takes a bit of intuition, but if the watermelon feels “heavy” for its size, this typically means it will be juicer and sweeter. Some also say rounder watermelons are sweeter than elongated watermelons, but I’m not so sure of that! I’ve had great watermelons of every shape. Also, you can look for “sugar webbing” (the coarse, brown web texture on some watermelons)/

SUMMER WATERMELON FIT TIPS

Watermelon Floats: Yes, watermelon floats! This makes the fruit a fun item not just to eat in the summer but to play pool games with at a party. My kids always loved to stand on paddle boards and toss the watermelon back and forth to see who would fall off first! The buoyancy of watermelon also makes it useful for pool workouts by adding resistance when you push or pull it under watermelon.

Grilling Watermelon: Many of us are outside, grilling all the things in the warm weather months. Why not grill watermelon?! Grilling watermelon lends a smokey, savory vibe to the light sweetness that is oh-so magnificently summery. Check out my recipes for Grilled Watermelon with Cherry Balsamic Salsa and Spicy Sweet Watermelon Shrimp Kebobs for summer meals with watermelon inspiration.

Watermelon Juice: Quench your thirst this summer with watermelon juice. I simply collect the juice from a watermelon while cutting it up. It’s easiest to do this if you cut it in a big rimmed baking sheet (so juices to spill out onto counter) and then pour juice out one corner of pan into mesh strainer over glass jar to remove any seeds and excess pulp. I also collect the juice that seeps out of cut watermelon and collects in my plastic storage container. This raw juice stays fresh for up to 72 hours in the fridge or can be frozen for several months. Learn more watermelon juice benefits at my post, Watermelon Juice – How to Prep, Store and More.

FALL WATERMELON FIT TIPS

Watermelon Ruck: Rucking is a big fitness trend right now, but it’s actually ages old and really simple. A ruck is just a walk, hike, run, or other similar workout with a weight on your back. In simple terms, you wear a rucksack (aka backpack) and walk! Rucking and watermelon are a natural fit. Stick the watermelon in your backpack for weight to carry, and when you’re done, slice it open and enjoy as a refreshing, way to refuel.

How to Ruck-Cut a Watermelon: If you’re out on a ruck, then simple slices or wedges of watermelon with the rind on will be the easiest to prep and also to eat. You’ll want to carry a camping knife in a protective sheath for safety. If it’s a personal-sized watermelon, just whack it in half and dig the flesh out with a spoon (or an implement from your Swiss army knife).  Also, it’s a smart idea to stash a big zip-top bag in your rucksack in case you need to carry leftovers home!  If you’re not cutting the watermelon until you get home, check out my favorite way to cut and store a big watermelon in 5 minutes.