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!
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.
Get refreshed, refueled and revitalized with this fun, wiggly, jiggly post-workout snack – a Creamy Gelatin Protein Cup easily crafted with a blend of sports protein water and luscious Greek yogurt.
I used PWR LIFT protein water and Zero-Sugar Chobani (no-fat), both in berry flavors, to create this dessert that’s like a low-carb Jello cup. The only other ingredient you need is unflavored gelatin. There are also a few vegan gelatin options.
Also, FYI, you can use a Greek Yogurt with higher or full milk fat for an even more luscious result (it will change the nutrition facts though). The fun thing about this yogurt Jello cup makeover recipe, and what keeps it from getting boring on repeat, is that you can use can get creative with the flavors by mix and matching the protein water and yogurt flavors!
Designed to replenish electrolytes, essential BCAAs (branched-chain amino acids), and protein after an intense workout or run, I like to say this satisfying healthy snack is like a sports drink you can eat, lol!
With just 67 calories per generous serving (about 10-oz), boasting a mere 3 grams of carbs and a whopping 14 grams of protein, it’s a low-carb, low-calorie delight that isn’t just for sweaty runners – it can help fill you up — and with lots of satiating protein –if you are on a weight loss journey and are looking for low carb desserts or keto desserts,
Refuel and replenish protein, electrolytes and bcaas after a hard workout with a yummy creamy jello like treat made with only 3 ingredients – a protein sports water, Greek yogurt, and unflavored gelatin. Low carb and low carb, also a smart idea for a satisfying dessert for diets or situations when you are avoiding sugar. 67 cal, 3g carb, 0 fat, 14g protein.
Course:
Dessert, Snack, workout
Cuisine:
keto, low carb
Keyword:
frozen yogurt, high protein, jello, keto
Servings: 2servings
Ingredients
¼cupcool water
1packet unflavored gelatinabout 1 tbsp
116.9 oz bottle PWR Lift, flavor of choice
15.3 oz carton Greek yogurt, any flavor or milk-fat using unflavored,(if using unsweetened yogurt, I’d add 5-10 drops of liquid stevia or monk fruit)
Optional: whipped cream, berries, etc for topping
Instructions
Pour cool water into a microwave-safe bowl and sprinkle gelatin over water (don’t dump in one big clump, SPRINKLE!). Let sit for 5 minutes to “bloom” – it will look like runny applesauce.
Microwave bloomed gelatin for JUST five seconds to liquify. If it doesn’t look clear and liquid-y, microwave another 3-5 seconds. Do NOT over microwave or the gelatin won’t work.
Pour a room temperature PWR Lift and yogurt into bowl with gelatin, whisk to combine. Pour equally between two 12-oz bowls or glasses.
Chill for 4 hours or until firm. If desired, top with more yogurt, whipped cream, berries, other toppings.
Recipe Notes
*Nutrition Facts: per 10-oz serving
67 cal, 3g total carb, 0g fat, 14g protein
*nutrition facts will vary based on milk fat and sugars in yogurt and the brand of protein water.
The weather is warming up, and so is my appetite for knocking out some intense outdoor workouts and refueling my efforts with a flavorful yet functional smoothie – my Pineapple Tart Cherry Ginger Smoothie for Joint and Bone Care is a favorite for a bevy of reasons.
Obviously, this anti-inflammation pineapple smoothie going to taste great, naturally sweetened with fruit. It also is made with whole fruits/veggies rather than juice, to offer more nutrients like fiber. This anti-inflammatory smoothie is also “light” enough to be tolerated well (and only about 200 calories) if eating a lot after exercise is unappealing – yet offers carbs, protein and other nutrients needed to top off your tank and set workout recovery in motion. One of the biggest perks of this pineapple cherry smoothie is that it’s filled with functional foods (and supplements) that help support healthy bones and joints.
Let me give you a run down on the beneficial foods in this anti-inflammatory shake that includes bone and joint supplements:
Pineapple: Pineapple adds natural sweetness and is known for the enzyme Bromelain which is found in the flesh and stem. Some research indicates bromelain may be helpful in the management of osteoarthritis and/or for muscle soreness and injury after exercise. It also helps break down proteins and aids in digestion.
Tart Cherries: Tart cherries (also called Montmorency cherries) add tangy, sweet flavor and have been shown to minimize arthritis pain and postexercise muscle soreness by reducing inflammation and oxidative stress. These benefits have been noted for both strength and endurance athlete, according to research.
Ginger: Ginger adds zing to any fruit or green smoothie and research shows may help lessen the stiffness and joint discomfort associated with arthritis. Ginger may also may reduce the amount and length of exercise-related muscle soreness. Ginger is also an easy home remedy for nausea and digestion which can be perks for hard summer workouts.
Cucumbers: Blending cucumbers into smoothies is a smart way to boost hydration (95% water) and add low-carb “volume” to balance out the fruit sugars from pineapple and cherries. Cucumbers are also a good source of Vitamins A, B and C; and contain phytonutrients that provide anti-inflammatory and antioxidant benefits.
Almond Milk: Just like its core ingredient, almond milk is laden with nutrients which are great for joint, bone and overall health – and helps avoid diary which may be an inflammation trigger for some. Magnesium, one of the minerals found in almonds and almond milk, also plays a role in the structural development of bone.
Save 10% Great Lakes Wellness collagen and products with code THEFITFORK10off
Collagen Peptides: Collagen peptides from types 1 and 3 bovine collagen are well-known for their roles in bone, joint and skin health. * As the most abundant protein in mammals, collagen makes up about 30% of the body’s protein. Studies indicate that hydrolyzed collagen may help to support strong bones and healthy joints as well as skin smoothness and hydration.* I also like to include collagen in my post-workout smoothies because each serving gives me about 10g of additional protein I need in my day.
Hyaluronic Acid: Hyaluronic Acid is a joint-lubricating compound present in every tissue of the body, with the highest concentrations found in connective tissues such as skin and cartilage.* As a constituent of joint fluid, hyaluronic acid serves as a lubricant and plays a role in resisting compressive forces.* The liquid Hyaluronic Acid formula combines this critical joint component with Vitamin D and other important nutrients for the support of optimal joint health and is berry-flavored making it a yummy boost for this anti-inflammatory smoothie.
Vitamin D-3: NOW® Vitamin D-3 Extra Strength in liquid drop form is a quick and easy way to get this important nutrient that helps the body absorb calcium and maintain strong bones. Vitamin D also has anti-inflammatory, antioxidant and neuroprotective properties to support immune health, muscle function and brain cell activity. Many of us find ourselves low in Vitamin D due to purposefully-avoided sun exposure or diet challenges (Vitamin D isn’t naturally found in many foods), these extra-strength liquid format offers 1000 IU per drop!
PINEAPPLE TART CHERRY GINGER SMOOTHIE for Joint and Bone Health
Prep Time
5mins
Total Time
5mins
Course:
Breakfast, Snack
Keyword:
inflammation, protein smoothie, workout
Servings: 1serving
Calories: 202kcal
Ingredients
½cupchopped fresh pineapple
½cupfrozen tart cherries
½cupchopped seededpeeled cucumber
1 to 2teaspoonsfresh grated ginger
3tablespoonscollagen peptide powder, unsweetened
1tablespoonliquid hyaluronic acid from NOW Foods*or other brand
2 to 5drops Liquid Extra-Strength Vitamin D-3 from Now Foods*or other brand
1cupunsweetened almond milk
5 to 15drops liquid stevia or monk fruit dropsto desired level of sweetness
Icesas needed
Instructions
Add all ingredients to blender and process until smooth. Pour in tall glass and serve immediately.
Recipe Notes
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
Sure, there are bigger hurdles to jump (literally!!!) in a Spartan race than deciding what to wear, how to keep your hair tangle-free, if you will be able to find a porta-potty when nature calls, and so on! But, some of us who are considering running a Spartan race for the first time can be overwhelmed by these little unknowns and this anxiety can keep even the most prepared, fitness-savvy person from hitting the “Commit” button. In my first Spartan race years ago, I had no idea what to expect (outside of studying the obstacles) and the imagined possibility of all the little things outside of running and obstacles that could go wrong made me uncomfortable. Ahh, what I wish I knew then that I know now!
I hope these Spartan questions I’ve been asked by various women answered based on my own personal obstacle course racing experience and insights helps calm any pre-race jitters. Feel free to leave a comment if you need another question answered in addition to these Spartan personal care tips race day logistics.
TIP 1:How do I Keep My Hair Untangled? Braid your hair flat to head, if possible, so that it does not tangle or snag on any obstacles, tree branches or brush. I’ve had my hair get tangled in the barbed wire crawl and a judge had to come cut me free (no joke)! Use bobby pins, a beanie hat (if cold) or your Spartan headband to help keep shorter hairs from turning into distracting flyaways. Some ladies sporting Spartan braids even swear by a little Vaseline or styling crème rubbed vary lightly over the braid to help comb out sweaty, wet strands afterwards without breakage.
TIP 2: Does My Bra Style Matter? What bra to wear at a Spartan race of course depends on the fitness style that supports your body type, whether a curvy or more athletic silhouette. Consider how front closures will feel and possible rub you the wrong way while carrying heavy loads at the chest or climbing walls. Also, for bras with thick padded inserts, take those out on cold days. They will sop up water like a sponge in obstacles like dunk wall, rolling mud, and creek crossings and others – this will feel pretty gross later on the run and also keep you from warming up back up if it’s a chilly day. On hot days however, the reverse holds true, they can be interestingly cooling and also act as a cushion on impact when hoisting yourself over walls and such.
TIP 3: How do I Keep from Chaffing? Ain’t nobody have time for chaffing. Skin rubbed raw from friction is the worst and can stop you in your tracks in painful discomfort during the race . . .. and then have you shrieking in the shower later that night. Plus, chaffing isn’t just for thighs . . . it can get you anywhere you have skin-on-skin, skin-on-fabric, or even skin on obstacle rubbing together. Butt cheeks, boobs, armpits, and use your imagination to come up with more potentially horrific chaffing situations. Sweating and being wet only make it worse, and these are two things that have a pretty high chance of happening to you in a Spartan race. Lessen your chances of chaffing by choosing technical performance wear that dries quickly and has flat or no seams – the Spartan Shop always has great stuff. Also, use an anti-chafe balm and, if you run without a bra (no judgement), maybe some nipple guards.
Should I Wear Make Up & Sunscreen? My personal opinion is you don’t need makeup for a Spartan race, unless you’re donning warrior paint! You make be thinking, but WAIT, what about my lashes and in that case, I get it! Make your eyes pop for those free Spartan race pics with a little Sports Mascara that is water-proof, sweat-proof, smudge-proof and budge-proof. Also, don’t forget SUNSCREEN, you’ll want to apply before the race (even if it’s cloudy) and then again afterward if you’re staying to enjoy the Spartan race festival.
The secure, locked lockers (for fee) are mobile and look something like this truck. There is also a free gear check manned by volunteers.
Is There a Place to Check my Bag? One of the first things I check on before my first Spartan race, was . . is there a bag check? I mean, I have a lot of stuff to bring including pre-race snacks, dry clothes, a hat, a brush and sunscreen – and also a place to stash my jacket, sunglasses, and phone while racing. YES, there is a complimentary Bag Drop that is included with your registration. Upon entering this zone in the festival area, you check in with volunteers who hand you a numbered wristband and matching bag band and hook. . then you walk into the area, use the hook to hang your bag, and then exit to the start corrals. When picking up your bag, a volunteer will check your wrist band to ensure that it matches your bag band. If you’d like a more secure place to stash your stuff, there are typically “for pay” lockers available run by a vendor. By the way, I like to use a Dry Bag in case it starts to rain while I’m out on the course, the free bag drop is in an open place and will get wet. Sometimes, if it’s raining or misting from the get-go, I’ve seen volunteers pass out a plastic bag to put your backpack or duffle in – but I wouldn’t count on that.
What about Pre-race Nutrition? I don’t know who needs to hear this, but many women I know tend to under fuel before a race. I suggest making your lunch the day before the bigger “carb loading” meal and eat a lighter (but adequate meal) meal the night before so that it doesn’t interfere with sleeping or make you feel bloated and heavy. Also, cut back on the fiber. If you are a salad girl, chia pudding person, or otherwise eat your daily recommended value of fiber or more. . do that earlier in the week, not leading right up to the race. Fiber makes things move quickly through the digestive system and you don’t want “that’ happening on the course. IF you are looking for specific products to help your race performance and recovery, check out Spartan Nutrition.
So many porta potties, and no line! Thank you Spartan Race! Little things that make our day!
What if I need to Use the Restroom? Speaking of “that” happening on the course, visit the prolific village of porta-potties in the race festival area. Spartan does a good job of having plenty of portable toilets to use before and after the race. Even if you don’t’ think you need to visit one before the race, do it anyway. This may be a mute suggestion as chances are pre-race jitters will have you there a couple times anyway! Thankfully these days, there ARE some porta potties on the course for use . . . .typically at the couple of water stations on the course that are manned by volunteers. Just hop in one of those and keep it quick, the clock is ticking. Although, probably not the corporate Spartan message, there are always the bushes. If you’re not a squatter, carry along a disposable female urination device to stand and pee (why should guy’s only have this superpower?).
How do I Handle “That Time of Month”?: As a female athlete, dealing with the various stages of the menstrual cycle (and the unpredictability) and training or competing annoying. WHY must periods arrive on race day, and even worse and more worrisome if the situation is in full force. Even racing and PMS symptoms aren’t so fun. So, as mentioned earlier, there ARE a few porta-potties on the race course. They are not as huge in number as you mind find in a major marathon, but they are still there thank goodness (back in the day, Spartan had none!). You can carry your your supplies in a zip-top plastic bag that’s tucked in a race belt, hydration vest, or even shoved in your sports bra. Ensure the baggie seal is tight, because there will be water obstacles and a Spartan is expected to traverse all obstacles with every single item, they brought on the race course.
There is a “cold wash” area and it’s named that for good reason! But such a relief to get clean(er) before a long road trip home!
Is There a Place to Clean Up After Finishing? You’re going to get dirty in a Spartan race. If you haven’t been face down doing burpees in the mud, you’ve at least dunked in a murky water pit and crawled around on the ground. There is typically a “Cold Wash” area in the finish line area where you can spray down with hoses to get the dirt and debris off. Mind you the water is cold, the area is unisex, and soaps and shampoos are not allowed. It’s water only. There is also a separate Men’s and Women’s Changing Tent where you can use sports wipe you’ve brought along to finish sprucing up before you change into dry clothes. Have fun getting that wet sports bra off, haha!
I’m Racing Solo, who will take my photo? Lol, we get it!! An epic post-race photo is a forever souvenir that you achieved a huge accomplishment – plus, it’s fun to share on social media. If you brought your photo to the race (carry in a waterproof arm case) or festival area, ask any fellow Spartan to snap a quick pick of you . . . the Spartan community is amazing and will be more than happy to help (unless they are in the middle of burpees or something). Also, with your registration you will receive FREE Spartan race photos that you can download from your Spartan Race account about 3 to 7 days after the race. These are super cool action shots of you on the race course, crushing obstacles. Make sure the race number on your Spartan headband is being worn properly and facing forward to ensure that you are tagged.
Note: This post contains affiliate links.
Save 20% on US Spartan races, and most apparel, gear & nutrition at spartan.com code: UBST24-TK88D27
