Category Archives: Watermelon

Watermelon for Active Agers: A Refreshing Way to Support Strength, Recovery & Healthy Aging

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This post is sponsored by National Watermelon Promotion Board. Learn more about watermelon nutrition and get recipes at Watermelon.org.

When most people think of watermelon, they think of backyard barbecues, pool days, and summer picnics. But this juicy fruit deserves a place in your kitchen for more than just its refreshing, sweet taste. If you’re like me, and committed to staying active, maintaining muscle, and aging strong, watermelon offers a surprising combination of hydration, nutrients, and plant compounds that can help support those goals.

While no single food is a magic cure-all, watermelon does fit beautifully into an overall eating pattern that promotes healthy aging—and it’s one of the easiest (and tastiest) ways to nourish your body ALL year (Even off season, personal-sized watermelons and produce cuts are almost always available). Add watermelon to a menu rich in protein, veggies and whole grain; add in lots of activity and quality sleep, and you’ve got a recipe for aging with strength!

Helps You Stay Hydrated:

Hydration becomes increasingly important and often more challenging as we age. Our natural thirst response tends to diminish over time, making it easier to become mildly dehydrated without even realizing! For active adults who enjoy walking, running, hiking, cycling, pickleball, golf, or strength training outdoors, staying ahead of dehydration is essential.

Because watermelon is made up of about 92% water, it provides both fluids and naturally occurring electrolytes (310mg potassium, 6%DV and 24mg magnesium, 6%DV), making it a refreshing way to contribute to your daily hydration needs. 

And, remember… proper hydration, from all sources, supports:

  • Healthy circulation
  • Temperature regulation during exercise
  • Joint lubrication
  • Cognitive function
  • Energy levels and exercise performance
Make Watermelon-AID, a homemade sports drink featuring watermelon juice that Watermelon-AID is a homemade watermelon sports drink that will help keep you hydrated, cramp-free and provide energy for endurance events. Easy, effective and economical.
Pro tip: watermelon juice is amazing too!

Supports Heart Health:

Heart health becomes even more important as we age. And, yes, even for women! In particular, after menopause, a female’s estrogen drops and cardiovascular risk naturally increases.   

But watermelon can be part of a heart-healthy diet. It’s totally fat-free, and contributes several nutrients associated with cardiovascular wellness, including potassium (6%DV), vitamin C (25%DV), lycopene (12.7 grams of lycopene per 2 cup serving), and l-citrulline (286-1266mg per 2 cup serving). Together, these nutrients help support healthy blood vessel function and normal blood pressure as part of an overall balanced diet and active lifestyle.¹

Also, it’s of interest to note that low fruit intake is one of three dietary factors associated with death from cardiovascular disease (CVD) and type 2 diabetes (T2DM) (the other two dietary factors are high salt intake and low whole-grain intake).  (Watermelon Board)

Healthy Blood Flow:

One of watermelon’s most unique nutritional benefits is its naturally occurring L-citrulline, an amino acid that the body converts into arginine, which is then used to produce nitric oxide.

What’s so cool about this for us active agers? Well, nitric oxide helps relax blood vessels, promoting healthy circulation. Better blood flow means oxygen and nutrients can be delivered more efficiently throughout the body, including to working muscles during exercise.

Emerging research suggests this may have benefits for cardiovascular health. A 2025 meta-analysis of randomized controlled trials found that L-citrulline supplementation and watermelon intake significantly reduced both systolic and diastolic blood pressure in middle-aged and older adults, supporting watermelon as part of an overall heart-healthy dietary pattern.¹

Rich in Lycopene

Watermelon’s vibrant red color isn’t just beautiful. It comes from lycopene, a powerful antioxidant. Everyday life and especially exercise, creates oxidative stress within the body. While this is a normal process, excessive oxidative stress over time is associated with aging and chronic disease. Lycopene and the other antioxidants in watermelon may help neutralize free radicals and support your body’s natural defense systems. Diets rich in lycopene have been associated with improved cardiovascular health and reduced markers of oxidative stress.²

Watermelon Greek Yogurt Parfait with Pistachios & Chia Seeds

Helps You Refuel After Exercise:

After a workout, replenishing energy stores and repairing muscle tissue, are your body’s two priorities. Watermelon naturally provides carbohydrates that help replenish glycogen, the stored form of energy your muscles rely on and use up during intense/prolonged exercise.

To maximize recovery, I like to pair watermelon with a quality source of protein, such as cottage cheese, Greek yogurt, chicken, lean beef, my favorite fish, or even with protein powder in a smoothie (like my Watermelon Beet Smoothie). Also, check out the huge collection of recipes at Watermelon.org.

Supports Healthy Skin and Connective Tissue:

Caring for and supporting the tissues that keep us moving is another essential of healthy aging. Watermelon provides vitamin C (25% of DRV), an essential nutrient needed to produce collagen, the protein that helps maintain healthy skin, cartilage, blood vessels, tendons, and ligaments. Combined with its high water content, watermelon can help support and hydrate skin health from the inside out while contributing nutrients important for connective tissue.

Naturally Sweet Way to Satisfy Cravings:

If you’re trying to make more nutrient-dense choices without giving up dessert, watermelon is an easy win. Its natural sweetness, high water content, and satisfying volume make it a refreshing alternative to many calorie-dense treats. It comes in at only 80 calories per 2-cup serving. Rather than feeling deprived, you can enjoy something sweet while also getting hydration, vitamins, antioxidants, and beneficial plant compounds.

Visit Watermelon.org for more information on the Nutrition Facts and Health Benefits of Watermelon.

References

  1. Chen Y, et al. Effects of L-citrulline supplementation and watermelon consumption on blood pressure in adults: A systematic review and meta-analysis of randomized controlled trials. Clinical Nutrition ESPEN. 2025.
  2. Burton-Freeman B, et al. Watermelon and Health: A Review of the Current Evidence. Critical Reviews in Food Science and Nutrition. 2019;59(15):2422-2436.
  3. Lumeng JC, et al. Watermelon consumption is associated with improved nutrient intake and diet quality in children and adults. Nutrients. 2022;14:4147.

Watermelon and Cinnamon: Surprising Health Benefits + Easy Recipes

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Watermelon seasoned with cinnamon and vanilla

Watermelon with cinnamon might sound a little unexpected… but nutritionally, this pairing actually makes a lot of sense. Whether you’re looking for a refreshing snack, a smarter way to satisfy a sweet tooth, or a simple performance-friendly bite, this combo delivers more than just flavor.

Let’s break down why it works 👇

🍉 Hydration + Blood Sugar Balance:  Watermelon is about 90% water, making it one of the most hydrating fruits you can eat—especially helpful before or after workouts, during hot weather, or anytime you need a refresh.

Because it’s naturally sweet, watermelon can spike blood sugar quickly on its own. That’s where cinnamon comes in. Cinnamon has been studied for its ability to help improve insulin sensitivity, which may support a more balanced blood sugar response when paired with fruit.

🔥 Metabolism + Flavor Boost: Cinnamon contains compounds like cinnamaldehyde, which may help support metabolic function. While it’s not a magic bullet, adding cinnamon is an easy, natural way to enhance your overall nutrition strategy.

Bonus: cinnamon amplifies sweetness without adding sugar—so your watermelon tastes even better with zero extra calories.

🛡️ Antioxidant Power Combo: This pairing brings together two antioxidant-rich foods:

  • Watermelon is packed with lycopene, which is linked to heart health and reduced inflammation
  • Cinnamon provides polyphenols that help combat oxidative stress

Together, they can help support recovery from workouts and protect against everyday wear and tear on the body.

🌿 Digestive Support: Cinnamon has traditionally been used to support digestion and may help reduce bloating or discomfort that some people experience with fruit. Adding a light sprinkle can make watermelon easier on your stomach—especially if you’re sensitive to high-water or high-sugar fruits.

💪 A Workout-Friendly Snack: Simple, effective, and easy to digest plus, it’s hydrating, light on the stomach, and naturally energizing. This combo works well pre-workout for quick fuel or post-workout to rehydrate and replenish.

✨ Why I Use Ceylon Cinnamon Instead of Regular

Not all cinnamon is created equal. Most grocery store cinnamon is Cassia cinnamon, which contains higher levels of coumarin—a compound that isn’t ideal in larger amounts over time.

Ceylon cinnamon (often called “true cinnamon”) is my go-to because it’s:

✔️ Lower in coumarin
✔️ Milder and slightly sweeter in flavor
✔️ Better suited for regular, everyday use

If you’re using cinnamon frequently, upgrading to Ceylon Cinnamon is a small change that can make a difference.

🍽️ Recipes with Watermelon and Cinnamon

Creamy Cinnamon Vanilla Watermelon Soup
Light, refreshing, and surprisingly indulgent—perfect for warm weather.

Cinnamon Churro Watermelon Rind Fries
A fun, low-waste recipe that transforms watermelon rind into a sweet, spiced treat.

This easy-to-make warm punch featuring watermelon juice is naturally sweet and delicious, bejeweled with fruit and fragrant with seasonal spices. Brandy optional! Perfect for holiday entertaining, including brunches, open houses, cocktail parties and more!

Mulled Watermelon Apple Cider
Cozy and spiced—great warm in cooler months, or served over ice in summer for a refreshing twist.

Watermelon Apple Switchel A refreshing watermelon drink with anti-inflammatory benefits from cinnamon and all sorts of health perks from fermented apple cider vinegar.

Love Your Heart with Watermelon: A Sweet Way to Support Heart Health in February (and Beyond)

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Chocolate Espresso Protein Oats made in the air fryer with whole grain oats and protein powder. A gluten free, flourless, no added sugar breakfast with 23g protein—ready in under 15 minutes.

February is American Heart Month — a time to focus on cardiovascular wellness and the habits that support a strong, active life. One simple, delicious way to love your heart? Watermelon. From hydration to heart-friendly phytonutrients, this juicy fruit brings benefits you’ll want all year long.

Watermelon: Hydration That Works for Your Heart

  • Watermelon is ~92% water, making it a natural hydrator — perfect for active people who sweat, train, and need to stay balanced. Adequate hydration supports vital body processes such as delivering nutrients and oxygen to cells, flushing out waste products, and lubricating joints.  (Watermelon Board)
  • Watermelon also has nutrients that support heart health, like magnesium (6% DV), which helps keep the heartbeat steady and phosphorus (2% DV), which has a role in the electrical activity of the heart.)  (Watermelon Board)
watermelon juice is a hydrating, sweet, natural beverage that is easy and economical to make at home.
Learn how to make, store and serve watermelon juice, it’s a convenient way to get the benefits of watermelon on the go.

Lycopene Leader: An Antioxidant-Rich Nutrient

  • Lycopene is a powerful plant carotenoid. A true lycopene leader, watermelon contains 12.7 mg per 2-cup serving – more than any other fresh fruit or vegetable commonly eaten in the United States.Some research links lycopene intake with support for blood pressure, cholesterol, and overall cardio-metabolic health.Further research is needed with a larger sample size and longer duration in order to fully determine the clinical implications. (Watermelon Board)  

L-Citrulline, Blood Flow & Watermelon

  • Exciting new areas of study suggest that an amino acid called L-citrulline (286- 1266 mg per 2 cup serving) in watermelon may help to support vascular health and help maintain healthy blood flow. Larger and longer term studies are needed to demonstrate this effect in other populations(Watermelon Board)
DYK you can eat the entire watermelon? Flesh, juice, seeds and rind! Get more inspo.

Real Research Shows Diet Quality Gains Eating Watermelon

A study published in Nutrients analyzing National Health and Nutrition Examination Survey (NHANES) data suggest that people who eat watermelon had higher overall diet quality and greater intake of beneficial nutrients like fiber, magnesium, potassium, and lycopene — and lower added sugars. (Watermelon Board)

Watermelon is American Heart Association Heart-Check Certified

  • Watermelon is cholesterol-free, fat free, sodium-free, and has 80  calories per serving, and it holds the American Heart Association’s Heart-Check Certification as a heart-friendly food choice. (Watermelon Board)

How to Incorporate More Watermelon into Your Life

  • Simple swaps: Reach for watermelon instead of sugary, processed snacks. For convenience, look for fresh cuts year-round at most grocery stores.
  • Hydrating snack: Freeze cubes of flesh for smoothies or use the juice to make healthy mocktails.
  • With protein: Watermelon pairs well with yogurt (dairy or plant-based), cottage cheese or seeds/nuts for balance
  • In your active routine: Add watermelon to a breakfast bowl, munch on as a post-ride or run snack and (always!) enjoy as a poolside refreshment.
  • Recipes & More: Search “Watermelon” here at TheFitFork.com or visit the impressive recipe collection at Watermelon.org.

Loving your heart doesn’t require complicated foods or fads — it starts with simple choices that add up. Watermelon is a delicious way to stay hydrated, help support heart health, and boost overall wellness. Plus, let’s not forget the joy – watermelon is a‘happy mood’ food and is often shared in social settings – both of which support wellness!

Note: This post is sponsored by the National Watermelon Promotion Board

5 Reasons to Eat Watermelon This Fall (and Not Just in Summer)

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When you think of autumn, you probably picture pumpkins, apples, and cozy mugs of cider. But here’s a little secret: watermelon belongs on that list too. Yes, even after summer ends! From nourishing fuel to festive fun, watermelon still earns a spot on my weekly shopping list. Here’s why:

1. Watermelon is Still in Season (Yes, Really!): Depending on where you live (I’m in Texas), you can find late-season U.S. watermelons well into fall—they have soaked up the last bit of summer sunshine and are delicious. If fall-season watermelon is not as abundant, your grocery store will have imported watermelons, mini watermelons, and produce department ‘fresh cuts’ – or they should!!! Learn more HERE. No need to say goodbye to watermelon just because summer’s over. Also, BTW, I’ve seen frozen watermelon cubes in the freezer aisle (or you can do it at home too).

2. Perfect for Tailgates and Football Parties and other Fall Festivities: Watermelon isn’t just for poolside snacks. It’s a crowd-pleaser at fall gatherings too. Think: watermelon margaritas (make ‘em in the melon), fresh fruit platters for tailgate gatherings, or even carving your favorite team logo into a watermelon centerpiece. 

Crafty Tip: To make a neat and tidy carving that doesn’t cut all the way through the watermelon, draw your design on the watermelon, use a bulletin board push pin to prick the outline of design about 1/8” inch between pricks. Next, use a paring knife to cut the design in the rind (not too deep), following the prick marks. Finally, carefully use a flathead screwdriver to shallowly chisel out the part of rind you want to expose. 

3. Fuel for Fall Adventures: Running trails, hitting the gym, hiking crisp autumn paths—whatever your fall movement looks like, watermelon is a light, hydrating (92% water!), and nutrient-packed fuel. Depending on your route, carry along a container of cut up cubes or a bottle of juice that you’ve prepared in advance. Or, if you want to level up the day, stick your whole melon in the backpack and turn your walk or hike into a sweet rucking adventure.

4. Seasonal Celebrations with a Twist: Who says traditions can’t get a little remix? Watermelon can join the seasonal fun too. Carve a watermelon jack-o-lantern for a playful, unexpected decoration I’ve found so many cute, fun watermelon Halloween ideas from Watermelon.org.

Photo credit: Watermelon.org

Also, Thanksgiving, Christmas and all the winter holidays are rushing up on us. My Mulled Watermelon Apple Cider always creates delicious and cozy moments that my family asks me to repeat year after year!  It’s a beautiful, delicious, nutritious, and easy-to-make warm bevvie!

This easy-to-make warm punch featuring watermelon juice is naturally sweet and delicious, bejeweled with fruit and fragrant with seasonal spices. Brandy optional! Perfect for holiday entertaining, including brunches, open houses, cocktail parties and more!

 4. Happiness Factor: This one’s simple. Watermelon makes me happy. It makes my family happy. And honestly, in a season where the days get shorter and the schedules get busier, having something that sparks joy on the table (and is good for us, to boot!) is priceless.

Bottom line: watermelon isn’t just a summer fruit. It’s a year-round companion that adds flavor, fun, and fuel—even when the leaves start to turn. So yes, you’ll still catch me slicing up watermelon this fall. How about you?!

Note: This post is sponsored by the National Watermelon Board / Watermelon.org.

Discover why watermelon isn’t just for summer! From tailgates to fall fitness fuel, here are 5 reasons to enjoy watermelon this autumn for flavor, fun, and nourishment.

Which Watermelon Personality Are You? 14 Ways This Fruit Boosts Your Active Lifestyle

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 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

Watermelon isn’t just a sweet summer snack—it’s hydrating, nutrient-packed, and surprisingly versatile – and can even be enjoyed year- ‘round. From post-workout refueling to mood-boosting treats, watermelon fits every lifestyle. And let’s be honest… we all have a watermelon personality (or two!) 😉

Check out our reel below to see these 14 types in action, then read on to discover how each one can help fuel your fitness, recovery, or everyday wellness.

 Watermelon Personalities + Benefits

The Fitness Foodie – Gets her flex on with watermelon (exercise equipment you can eat!) and slices it up afterward for a snack.  So smart, because watermelon combines carbs, hydration, vitamins and minerals for workout energy and recovery while keeping snacking fun. Check out this clever Watermelon Core Workout you can do at home with a mini-sized watermelon!

Try these effective core exercises that will strengthen your abs, obliques, back and more. The fun part is using a mini personal watermelon -- and then eating it afterward!

2. The Prep Queen – Cubes, containers, and labels—she’s got a week’s worth of snack boxes stacked in the fridge. It’s smart and economical way to cut/prep your own watermelon ahead for convenient grab-and-go snacking, training session fuel, busy workdays, or kid-friendly lunches. Check out my tips on how to safely and quickly cutup watermelon (it takes me only about 5 minutes for a large one)

3. The Life of the Party – Brings the biggest platter, loves feeding others, and makes watermelon the star of every gathering. She’s super popular, sweet and a real crowd-pleaser! A platter of watermelon is the perfect thing to serve at any celebration or bring along to a pot luck or weekend social. 

4. The Stockpiler – Buys three whole melons at the store “just in case” and also loves stopping at a farm stand to support farmers.  All this watermelon ensures natural hydration and electrolytes are always on hand, making it easy to stay fueled and refreshed. Per the Watermelon Board, an uncut watermelon has a freshness shelf-life of 3-4 weeks after being removed from the vine (but you have to keep in mind there was some travel time to get in into the store). For food safety reasons, a cut watermelon should be consumed in 3 to 5 days from the fridge. If you have leftovers, just cube it and freeze for later!

When considering how long your watermelon will last, you have to consider how long it may have taken that watermelon to get to your grocery store, as some watermelons may travel farther distances during the season. Once cut from the vine, a watermelon has about 3-4 weeks of shelf life.

5. The Mileage Muncher – Knows watermelon (92% water) is nature’s sports “drink” and enjoys it before, after, and sometimes during runs. Watermelon and watermelon juice provides quick-digesting carbs, potassium (6%), and fluid to prevent cramps and improve endurance. Check out my Watermelon-Aid Endurance Sports Drink made with a few simple ingredients including watermelon juice, coconut water, honey and Himalayan sea salt.

6. The Hostess Extraordinaire – Always ready with a watermelon-inspired spread, a sweet toast, and enough charm to make every guest feel like a VIP.  Any which way you slice it, watermelon is welcoming and shows your generosity in turning wellness into a shared experience.

7. The Juice Alchemist – Blends, strains, and pours it into a mason jar like liquid gold. Watermelon juice hydrates deliciously, delivers antioxidants like lycopene and vitamin C, and is easy to customize with other juices and mixers. Watermelon juice also pairs perfectly with smoothies or protein shakes.  Check out my Watermelon Juice 101: How to Make, Store and Serve Watermelon Juice

Make Watermelon-AID, a homemade sports drink featuring watermelon juice that Watermelon-AID is a homemade watermelon sports drink that will help keep you hydrated, cramp-free and provide energy for endurance events. Easy, effective and economical.

8. The Competitive Eater – Always makes eating her favorite fruit competitive, whether entering a contest or making sure she gets the biggest slice at a picnic. You can even use watermelon for a fun physical competition like squat challenges or fun games for the family.

9. The Zero-Waste Mama – Rind pickles, seed roasting, frozen slushies… no part of the melon will be wasted. Most people don’t realize the whole watermelon can be consumed. Doing so maximizes nutrients, reduces food waste, and adds creative protein/fiber-rich snacks like my Cinnamon Churro Watermelon Rind Fries (in Air Fryer) or  Frozen Sprouted Watermelon Seed Bites from Watermelon.org.

eat the whole watermelon flesh, juice, seeds and rind

You can eat the whole watermelon – flesh, juice, rind and seeds!

10. The Seasoning Addict – Sprinkles salt, Tajín, chili, lime, chamoy—you name it—on every bite.  Using simple seasonings like these (and others) can add flavor without processed sugar or other unwanted ingredients. Check out these four ways to season watermelon that will blow your mind!

Watermelon seasoned four ways

11. The Salad Stylist – Tosses it with feta, mint, balsamic… basically makes watermelon haute cuisine.   Adding watermelon to a salad that features additional fruits and veggies, a protein source, and even whole grains creates a balanced meal to fuel adventures and promote wellness.  Watermelonboard.org has so many beautiful salads for you to enjoy all year!

12. The Year-Rounder – Knows it’s watermelon season somewhere in the world and hunts them down (and also hits up her freezer stash of cubes). Eating this hydrating, antioxidant-rich fruit year-round helps to support recovery, immunity, and boost mood – even when the sun isn’t shining. This “Snowman” Watermelon Caprese Salad is a super fun dish for the winter months.

Brighten up your holiday table with this Snowman Watermelon Pomegranate Caprese Salad! Featuring festive ingredients like mozzarella, watermelon balls, grape tomatoes, and pomegranate arils, this colorful and healthy winter salad is as delicious as it is fun to make. Complete with a mozzarella snowman centerpiece, it’s perfect for Christmas parties, family dinners, or any festive occasion. Drizzle with balsamic syrup or pomegranate vinaigrette for the ultimate holiday flavor!

13. The Zen Snacker – Watermelon is her mantra, and she balances chakras with mindful bites.
Encouraging slow, mindful eating can promote better digestion, hydration, and a mental recharge during the eating experience. And, with only 80 calories per 2 cups, watermelon is a mindful way to satiate your taste for something sweet.

14. The Instant Smiler – Proves watermelon cures bad moods faster than therapy. Bright, sweet, and hydrating—perfect for mood-boosting before, during, or after workouts or providing comfort on busy days.  Watermelon is a definite smile!

Watermelon is a happy fruit, there is just no doubt about it. I a recent poll, 100% of consumers said watermelon made them happy. It’s refreshing, hydrating, sweet, a source of beneficial energy for my runs and workouts – and at the root of a bumper crop of my life’s happy moments.

Whether you’re a Prep Queen, a Juice Alchemist, or an Instant Smiler, watermelon has a personality—and a benefit—for everyone. Hydrating, nutrient-rich, and endlessly versatile, it’s the ultimate snack for fitness, recovery, and fun.

Which watermelon personality are you? 🍉 Share your type in the comments, and check out more recipes and tips here at TheFitFork.com and also watermelon.org.