This post is sponsored by National Watermelon Promotion Board / Watermelon.org
When it comes to fueling for workouts, the options can seem overwhelming. Rows of sports drinks, energy gels, and recovery powders line store shelves, each with a long list of ingredients you can barely pronounce. But what if fueling your body didn’t have to be so complicated? What if you could keep it simple and sweet with a single ingredient? Say hello to watermelon!
1. No Weird Ingredients—Just One Simple Superfood
Many sports nutrition products contain a blend of sugars, electrolytes, and amino acids designed to help athletes perform their best. But why reach for something processed when nature has already provided a perfect alternative? Watermelon is a clean, unprocessed fuel source packed with naturally occurring carbohydrates for energy, electrolytes for hydration, and even potassium (6%) for muscle support. No artificial flavors, no preservatives—just one delicious, wholesome ingredient – WATERMELON!
2. Hydration You Can Eat (or Drink!)
Hydration is key for any workout, and while sports drinks claim to keep you going, many come loaded with artificial additives. Watermelon, on the other hand, is over 92% water, making it a naturally hydrating choice that also provides essential nutrients. For watermelon hydration, you can munch on fresh slices (plain or sprinkled with these amazing, simple seasonings), blend it into a refreshing juice, or freeze it into hydrating ice pops for post-workout cool-downs. No matter how you enjoy it, watermelon keeps you hydrated while satisfying your taste buds.
About to enjoy the fruits of our efforts! Sharing watermelon with my Cross friends
3. Nutrient-Packed for Performance, Recovery & Wellness
Beyond hydration, watermelon is a nutritional powerhouse for active lifestyles. It provides:
Vitamin C – Supports immune function and tissue repair
Potassium – Helps with muscle function and electrolyte balance
L-citrulline – A natural amino acid that may reduce muscle soreness and enhance endurance
Antioxidants – Such as lycopene, which combats oxidative stress from intense exercise
4. Affordable & Accessible for Any Training Diet
One of the best things about watermelon? It won’t break the bank. Compared to pricey sports nutrition products, watermelon is affordable and accessible to most everyone. In fact, it’s the most affordable fruits in the produce aisle, ounce for ounce. I love this budget-friendly way to fuel my body with clean, whole-food nutrition. Plus, it’s widely available most of the year-round (plus, you can freeze watermelon juice and/or watermelon chunks in off season), so you can always count on it for pre- or post-workout fuel.
5. Eat It, Drink It—Even Lift It!
Not only can you eat and drink watermelon, but you can also use it as a fun equipment for your workout! A whole watermelon makes a great stand-in for weights—try watermelon fitness doing exercises like squats, Russian twists, or overhead presses for a playful and effective workout (check out this Core Watermelon Workout with a watermelon). Whether you’re fueling up before exercise, recovering after a tough session, or getting creative with your training, watermelon has got you covered.
The Bottom Line: Keep It Simple & Sweet (K-I-S-S)
When choosing workout fuel, there’s no need to overcomplicate things. Watermelon provides natural energy, hydration, and key nutrients—all in one tasty, refreshing package. So, skip the artificial stuff and fuel your fitness journey the simple, sweet way. Hurray, watermelon fuel for workouts!
Note: This post is sponsored by the National Watermelon Promotion Board. You can check out their recipes, tips and nutrition/wellness information at Watermelon.org
As we step into 2025, many of us are setting resolutions to live healthier, more fulfilling lives – even a “sweeter” life! One simple yet powerful change you can make is to eat more watermelon! This juicy, vibrant fruit isn’t just delicious; it’s a nutritional champion and a versatile addition to almost any meal plan. Here are 10 reasons why watermelon should be on your plate every month this year:
1. Fuel Your Goals Naturally
Processed foods may provide quick fixes, but watermelon offers long-lasting, nourishing benefits. With natural sugars and key electrolytes, it’s perfect for fueling workouts or powering through a busy day.
2. Satisfy Your Sweet Tooth Without Guilt
At just 80 calories per 2-cup serving, watermelon is a low-calorie, nutrient-dense treat that curbs cravings for less healthy sweets. Its water and fiber content fill you up while satisfying your sweet tooth.
3. Stay Hydrated
Watermelon lives up to its name, being 92% water. Staying hydrated improves energy, skin health, and overall well-being—making watermelon a must-have, in warm weather AND cold weather.
4. Economical and Accessible
Pound for pound, watermelon is one of the most budget-friendly fruits in the grocery store. And, when you consider that you can eat the whole watermelon – the flesh, juice, seeds and even rind – it makes this fruit even more affordable.
5. A Versatile Ingredient
Watermelon isn’t just for snacking. Enjoy it in salads, smoothies, salsas, and even soups! Don’t forget the rind and juice, which can be transformed into pickles, stir-fries, or refreshing beverages. For recipe inspiration, check out my other watermelon recipes (try the search bar) and also visit watermelon.org.
6. Perfect for Meal Prep
Keep pre-cut watermelon on hand to make healthy eating easier. Stash cubes in the freezer during peak season for a supply that lasts all year. Frozen watermelon works wonderfully in smoothies or as an icy snack.
7. Boost Your Vitamin C Intake
Vitamin C isn’t just for fighting colds! This essential nutrient supports skin health, aids in iron absorption, and boosts your immune system. A 2-cup serving of watermelon provides about 25% of your daily vitamin C needs.
8. A Year-Round Treat
Thanks to global trade, you can find watermelon year-round. In the fall and winter months, look for imported watermelon (it may be pre-cut) or grab a personal-sized melon. For ultimate convenience, check the freezer aisle for frozen options.
A source of lycopene (12.7mg per 2-cup serving), watermelon has been studied in support of heart health even aiding in post-workout recovery. It’s a functional food that is in alignment with most of our 2025 wellness goals.
10. Create and Share Memories
Watermelon is a feel-good fruit that brings people together. Whether it’s a summer picnic or a cozy winter gathering, watermelon creates moments of joy and connection.
Tips for Eating More Watermelon
Prep Ahead: Slice your watermelon and store it in airtight containers for quick snacks.
Use the Whole Fruit: Don’t waste the rind or juice! Make pickles, smoothies, or recipes that use every part of the watermelon.
Freeze It: Store cubes in the freezer for out-of-season use. They’re perfect for blending into smoothies or using as ice cubes in drinks.
Make 2025 the year you embrace the joy and nourishment of watermelon. Whether it’s fueling your fitness goals or sharing memories with loved ones, watermelon has a place in every part of your life.
Watermelon-AID is a homemade watermelon sports drink that I’ve been drinking to stay hydrated, cramp-free and to keep my energy up as I train for an ultra-endurance event that includes trail running, obstacles and more.
SWEATING & HYDRATION
Sweat rate is proportional to metabolic rate and can amount to 3 to 4 liters per hour or as much as 10 liters per day. Training and heat acclimatization can increase sweat rate by 10 to 20 percent. [1] If you don’t stay hydrated, the heart has to work harder and other organ functions begin to deteriorate as well. Symptoms of being dehydrated include headaches, dizziness, drowsiness, muscle cramping, nausea and vomiting. Dry mouth, chills and flushed skin are other clues. I also tend to get quite cranky leading up to dehydration, make poor decisions, and, oddly enough, the skin on my inner forearm gets wrinkly.
Sweat Test: You can perform a DIY Sweat Test to learn approximately how much liquid you need to drink for your specific needs. Before workout, stand on the scale with a filled water bottle (what you plan to drink on the run) and then stand on the scale again with the same water bottle (that may be mostly empty now). Make a note the weight deficit and adjust hydration needs accordingly. For example, if you lost 2 pounds via this body/bottle weighing method, then you need to drink an additional 2-pounds of liquid, which would be 32 ounces (spread out over the workout, don’t chug all at once). The goal is to be never let yourself lose more than 2% of your body weight in sweat during any workout to avoid dehydration, cramping and digestive issues.
Quick Hydration Checks: Try these two quick, on-the-go self-checks for dehydration. First, take a peek at the color of your urine – if it’s dark or even moderately yellow, you need to drink more. If it’s pale or almost clear, you’re doing good, but take sips pro-actively. Second, you can pinch the skin on the back of your hand and pull it upwards. Once released, the skin should snap back rapidly – if not, you may be dehydrated.
BENEFITS OF WATERMELON JUICE
Watermelon juice provides a lot of perks to a homemade sports drink, offering plenty of water (92% water), plus fructose and glucose to keep the body going, electrolytes like potassium (8% of Daily Value), and other helpful nutrients such as Vitamin C that help keep you well. A cup (8-oz) of watermelon juice has 71 calories and almost 18g carbohydrates, providing simple, natural fuel to keep your training moving forward. Plus, obviously, watermelon juice tastes amazing and refreshing!
HOW TO MAKE WATERMELON JUICE
Check out this helpful video tutorial (above) on How to Make Watermelon Juice from Watermelon.org that shows you that shows them method of blending and straining chunks of the fruit to yield juice.
Another economical way to source watermelon juice is by simply catching the “run off” after cutting up the fruit (make sure you have washed the exterior prior to cutting) and also collecting the excess juice that seeps from the cut watermelon overnight. I cut my washed watermelon up on a big, rimmed sheet pan and any juices that run off, I just pour through a strainer and into a mason jar. I also drain off any excess juice that has leeched every morning and add this to my jar for use later in Watermelon-Aid and other beverages. A side benefit of removing the excess juice that has pooled in the container, is that the cut fruit keeps a better texture for longer.
Visit my Watermelon Juice 101 article for more detail information on how to use juiced watermelon, how to freeze watermelon juice, and the expected length of time it should stay fresh and safe in the fridge or freezer.
ADDITIONAL INGREDIENTS IN HOMEMADE WATERMELON SPORTS DRINK
Additional ingredients in this DIY sports drink includes coconut water, lime or lemon juice, honey and a pinch of Himalayan Sea salt. These ingredients provide an additional boost of energy and electrolytes.
When it comes to adding the honey, just how much to use really depends on your expected energy expenditures. Watermelon juice is sweet enough on its own, but a bit of honey will add more calories and carbs to fuel your run or endurance endeavors. I typically add 1 tablespoon of honey per two cups (16-oz of liquid), for an added 64 calories and 17.3 grams natural sugar carbohydrate. Tweak the amount up or down as needed. Maple syrup, rice syrup and agave syrup can also be substituted Himalayan Sea salt is an optional ingredient for this watermelon sports drink recipes, but one I like to use to help keep my electrolytes in check on long runs and sweaty days. Just a pinch of this pink salt will do, and I think it makes the flavors of my Watermelon-AID pop! I prefer using Himalayan Sea salt over regular table salt in this drink because it contains many minerals such as calcium, potassium, magnesium, and occasionally zinc and iron
Mix up your own sports drink to support hydration and provide energy on longs runs and other endurance endeavors. Makes one 2-cup serving with 180 cal, 46g carb, 405mg sodium and 487 mg potassium.
1ouncefresh lemon or lime juice2 Tbsp, about 1 medium
1tablespoonhoney**
1/8teaspoonHimalayan Sea salt**
Instructions
Mix all ingredients together and enjoy chilled. It’s even tasty warmed up on a cold day.
*If you like caffeine in your sports drinks, you can substitute chilled green tea for coconut water (but will lose some potassium and sodium in the recipe by doing so)
**Honey and salt may be increased or decreased to suit your specific nutrition requirements.
Store leftovers in the fridge, in air tight container, for up to 3 days.
After a whirlwind winter season (with a running or fitness event nearly every weekend paired with loads of family activities), I totally need a break!!!
I’d love to be at a beach right about now (that will happen in June), but a staycation at home is what I’ll have to make the most of! So thankful for finding new Health, Wellness and Relaxation products to help me reset, refresh, and renew!
Kicking back on the couch to reach a book is pure heaven, and something I don’t get to do much due to a crazy, busy life. However, reading is a healthy escape and scheduled distraction from the stress of everyday life. In fact, a 2009 study at the University of Sussex found that recreational reading can reduce stress as much as 68%.
Recreational reading relaxes your muscles and lowers heart rate, but I’m not going to lie – the suspenseful new books from best-selling authors, Charlie Donlea and Fern Michaels, got me on the edge of my seat from start to finish! Lol, but in a GOOD WAY! Both books, Those Empty Eyes by Charlie Donlea and On the Line by Fern Michaels, were suspenseful but fun and exciting to read . . . and live vicariously in the action while sipping on an iced-tea safely at home!
Oh, and the new Zero Sugar Mini Wafers from Voortman® – LOVE!!!! These yummy, bite-sized, zero-sugar wafers have no artificial flavors or colors, no high-fructose corn syrup and are sold in resealable, snacker-friendly stand-up bags. Vanilla and Cocoa Zero Sugar Mini Wafers are new and delish, and I’m also a fan of the Zero Sugar Mini Cookies in Iced Oatmeal and Shortbread.
Cookie time with Voortman®, a zero sugar and better-for-you snack!
Also, taking care of my digestive health is a priority this spring. I do have an issue with reflux and indigestion and have for a long time, ugh! Typically, it’s only in the middle of the night (but sometimes when working out) and triggers for me are eating too much at dinner, or eating bothersome foods like coffee, tomato sauce, spicy foods – and even some healthy foods like broccoli.
I’m proactive about my digestive issues, avoiding these triggers as much as possible – but sometimes life just gets in the way (like I really want that pizza for dinner!) or reflux just pops up unexpectedly from stress. I take over-the-counter antacid products, but was always concerned about the label ingredients – talc, dyes, gluten and other allergens, synthetic sweeteners and more.
I’m so thankful to have found Wonderbelly Antacid™! It fights heartburn, acid indigestion and a “meh” belly with the same effective, active ingredient as many of the leading brands yet doesn’t have the yucky ingredients I had been questioning and wary of in the mainstream products. I’ve tried the new Fruity Cereal (which you can find exclusively at Target) as well as the Strawberry Milkshake flavor. I keep a bottle in my medicine cabinet, by my bedside (and even a few in my purse) at all times!
Special Deal:Text your receipt to 507-652-5235 to receive $5 back on your Wonderbelly purchase – Now available in select Target stores and on Target.com!
Also during my reset week, I decided to take a closer look at my overall health and how I’m doing as keep getting more seasoned (I’ll be 56 in July). I took a home test from Elysium Health – their Index- Biological Age Test. It was super simple to take at my convenience. After abstaining from food or drink for 30 minutes, I just left a saliva sample in the provided test tube and then dropped in the mailbox. Within the month, I will receive a report with test results covering 10 different aspects of aging that are analyzed through my DNA.
This data from Elysium Health will help me understand various markers on how I’m aging – because every person’s aging journey is unique. You can’t just measure aging chronologically – it’ really has more to do with how your body performs and functions. The Index biological age test will report scores on how my brain, heart, metabolism and other systems are performing and also provide evidence-backed suggestions on how to incorporate healthier habits and optimize my lifestyle for maximum longevity. I feel like I’m already doing pretty well at the aging game, but I’m super curious to see what my test results say! When you know better, you do better – and I want to live to 100 years, happy and healthy!
Special Deal:If you use code GETINDEX50, you can save $50 on your own Index test from Elysium Health.
Spring is here, it’s a time for renewal, cleansing and getting a fresh start! I’m sharing seven achievable, actionable steps you can take over the next week to head into the season (and the rest of your life feeling great). I’ve incorporated several of my favorite new products in this Spring Reset and I encourage you to check them out!
I’ve listed each Spring Reset activity by a day, you can choose to focus on one thing a day, or kick them off all at once for the week. And, of course, after the week is over, you’ll be feeling so great and motivated that you won’t toss out the new routine – KEEP IT UP!
Day 1 – Drink at least one more glass of water. In general, a good rule of thumb is to consume about one ounce of water per body pound of weight, a little more or less depending on diet, exercise and weather conditions. So, for a 125lb person, that equates to nearly 1 gallon of water (a gallon has 128 ounces). Drinking enough water will fill you up, flush you out, and keep your brain and body operating for peak performance. If you start to get bored with plain water, add a squeeze of citrus to liven things up. Also, other liquids (without caffeine) can count toward your water intake – but keep the focus on water.
Day 2 – Add a new vegetable or veggie recipe to your menu. Strive for at least 5 servings of vegetables per day to fill you up with dietary fiber and help you reach your nutritional goals. For every 1000 calories you consume, you should be eating 14g of dietary fiber and plants are the most efficient way to get this done. A rainbow of produce keeps meals from getting boring and ensures you are benefiting from a range of micronutrients including vitamins, minerals, antioxidants and other essential plant compounds. In addition to shopping for fresh vegetables, keep your freezer and pantry stocked with lots of veggie choices – a pouch of cauliflower rice is one of my favorite grab-and-fix starters for an easy meal.
Day 3 – Make snack time count. Often snacking gets a bad rap, but it does have benefits if you make smart choices! Snaking can give you a boost of energy between meals, curb your appetite and prevent overeating at next meal, and offer extra nutrients to fill in any gaps in your daily intake, and provide additional functional benefits.
Grabbing a “bar” for a snack is an easy and popular choice. However, you want to make sure that bar is not really just a sugary candy bar with a healthy-sounding name and feel-good wrapper. Instead, check out the bars from CORE Foods, they stand up to my “smart” test. CORE Bars are tasty, plant-powered, organic, refrigerated bars that provide beneficial nutrition and immune support with a combination of probiotics and prebiotic fiber to support gut health and overall well-being.
There are several types of bars from CORE Foods, really something for every dietary preference and mood. Lately, I’ve been fueling up and chilling out with the Adaptogen Bars with a blend of Reishi and lion’s mane mushrooms to help support the nervous system, and promote calm. Even though I don’t follow a Keto diet, per se, I do also love their Keto Bars because there is absolutely no added sugar and only 3g net carbs overall. Too much sugar of any kind can really do a number on your body, but these bars use allulose, a non-artificial sweetener that tastes like sugar but isn’t processed in your body like sugar.
You can find CORE Bars in the refrigerated section of the grocery store, on corefoods.com, or on Amazon.
Day 4 – Clean up your vitamin and supplement “cabinet”. Do you have bottles of this and that, stuff you started and never finished? Also toss out expired vitamins and supplements, vitamins with too much added sugar, and also those supplements you can’t remember why you’re taking it, or can’t stand the taste of. Personally, I’m a huge fan of gummy chew-type supplements because they aren’t hard to swallow, taste good, and I know I’ll keep up with the routine. I’ve been incorporating fruit-powered vitamin chews from The Secret Nature of Fruit ® into my daily wellness routine and love them. Fruit is the first ingredient on the nutrition label so they are pleasantly sweet, but not in an “added sugar” or “fake sugar” sort of way – it’s just natural fruit. In fact, fruit is the 1st ingredient and they remind me more of “fruit leather” with a great texture rather than sticky candy-like gummies. Every supplement is non-GMO, vegan, gluten free, and contain no processed or refined sugars, synthetic fillers, waxes or syrups.
Available on Amazon and at select retailers like Hy-Vee and Giant Eagle, these functional chew supplements help your body and mind thrive with help from key ingredients, vitamins, minerals, adaptogens – and with no added sugars or fake sugars. The“Beauty” Fruit Powered Vitamin Chews have a yummy strawberry & pomegranate taste and a brimming with Vitamins A & E, Biotin, and CoQ10 to help promote healthy hair, skin and nails along with a host of antioxidants to help keep your completion clear. The “Energy” Fruit Powered Vitamin Chews offer a blend of B12, Iron, and Ashwagandha for vitality, stress-relief, and long-lasting energy.
Day 5 – Move more! There is arguing that exercise is essential for good health. You have the chance to live longer, your mood is better, incidence of chronic health conditions and certain cancers are reduced, and so on. There are literally thousands of scholarly articles on the subject. In a nutshell, aim to exercise 50 to 300 minutes per week at a moderate-intensity effort (like biking or gardening) OR 75 to 150 minutes per week of vigorous-intensity activity (like running or HIIT workouts). If you are new to a fitness routine, see your doctor and ease in. A good goal to have is 10,000 steps per day. If you’re not there yet, start with a 5,000 thousand steps per day (or fewer if struggling) and add another 1,000 to your goal every week.
Day 6 – Eliminate (or at least reduce) alcohol consumption. I’m not necessarily against an every now and then social drink, but for the most part I think that it’s best to stay away. Even drinking just one to two servings of alcohol a day adds extra calories to your diet, enhances food cravings, and slows down metabolism. It also affects your sleep, your mood, your skin, your sex drive, your cognitive performance, increases incidence of certain cancers and the list goes on. And, even if it isn’t alcohol isn’t a “problem” for you, you likely know someone who has addictive behaviors with it. (Note: If you need serious help, please contact your physician.)
Sometimes I want a little “something” to drink while socializing or even kicking back to decompress after a hard day. Non-alcoholic drinks like Soulless Ginger Ale are a smart choice. No buzz, no hang-over, no-worries, just a yummy, low-sugar fizzy beverage that lets me celebrate being healthy. Every real fruit-juice flavored variety of incidence Souless Ginger Ale starts with fresh, cold-press ginger with a hint of sugar (only 6g per can). It’s keto-friendly, vegan and is a real ginger ale!
Day 7 – Log enough sleep! Getting enough sleep can be hard in the Spring, especially from re-adjusting to Daylight Savings Time, staying up too late or travel weariness during Spring Break, and trying to keep up with getting taxes done, work deadlines in Q2, or the last push through to the school year finish line. Strive for eight hours of sleep per night, or at least seven. If you are not getting close to that try these things:
Hit the hay 15 – 30 minutes earlier at night.
Avoid naps in afternoon so you will fall asleep more promptly at night.
Avoid mental distractions 30 minutes before bed like bright lights, cell phones, television, etc.
Don’t exercise in the evening, if possible.
Don’t over-eat in the evening, consume caffeine, or eat spicy food or other foods that may cause reflux or gut distress.
