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

Posted on August 28, 2026 by Jennifer FIsher

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

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.
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.
Lumeng JC, et al. Watermelon consumption is associated with improved nutrient intake and diet quality in children and adults. Nutrients. 2022;14:4147.

Fitness Gifts for Moms That Are Strong, Sporty, and Seriously Amazing

Posted on April 27, 2025 by Jennifer FIsher

Celebrate the strong, sporty mom in your life with the best Mother’s Day fitness gifts for moms! I’ve rounded up my favorite health, fitness, and wellness finds — from the oversized Sanctum XL sunglasses by Tifosi to the must-have Healing Red Light Pad from Novaalabs, plus stylish workout essentials like the Adjustable Bra by Handful and the Leaps & Rebound Fitness Rebounder. Bonus: score discounts on top brands like Greatness Wins, IUGA, Hyrox, and Previnex to make gifting even sweeter!

ASRV Sportswear: For the sporty mom who’d rather get new workout gear than flowers, this technical apparel from ASRV absolutely deserves a spot on the list. Built for running, lifting, hybrid training, obstacle course racing, and all the adventures in between, these pieces are functional, durable, ridiculously comfortable, and confidence-boosting in that “let’s go do hard things” kind of way. Because honestly, the right activewear doesn’t just look good — it makes you feel strong, capable, and ready for whatever challenge is next.

Sanctum XL Sunglasses by Tifosi: A popular style of Tifosi sunglasses just got supersized—meet Sanctum XL. Designed for those who demand a larger fit, broader coverage in sports eyewear – I was so happy if fit with my big head. Even though they are larger, they still feel nice and lightweight. With 25% more lens area, it delivers expanded UVA/UVB protection and keeps me from squinting so much. Find them HERE.

Healing Red Light Pad from Novaalabs: She’ll enjoy the benefits of temporary relief of minor pain and stiffness in the back, knees, and neck from this multi-placement red-light pad (an included Velcro strip helps keep the pad where needed). The light wavelengths help non-invasively heal tissues up to 1” deep by reducing inflammation, encouraging blood vessel development, increasing collagen production and more. I primarily use my pad to manage arthritis pain and minor DOMS. SO many benefits from Red Light, you should Google it! This company also has many other red-light devices worth checking out! Use my Novaalabs discount code JENNIFER10 to save 10%.

Adjustable Bra in Battle Cry Pink by Handful: If ever there was the most perfect bra, THIS IS IT! That’s why I currently have 12+ of this style! It’s the ultimate blend of comfort, versatility, and performance – soft, sweat-wicking, removable pads (the nicest I’ve seen), I love how this bra is super flattering on my no-so-curvy shape. But, if you do have curves, they have sports bras for that enviable shape too! Plus, Handful donates 12.5% of revenue from every style bra in the Battle Cry Pink color to the Young Survivor Coalition in recognition of the 1 in 8 women diagnosed with breast cancer in their lifetime. Use Handful discount code TheFitForkFS to get FREE SHIPPING on any order

Fitness Rebounder (Mini Trampoline) by Leaps & Rebound: I love this low-impact way to get more movement in my day. The rebounder features bungee cords instead of springs – choose a 40” or 48” circumference.

Personally, I think the 48” is the most versatile! I use this mini-trampoline to improve balance, coordination and strength – all while enjoying a little extra movement that is low-impact – so helpful for my 55+ bod! Get it HERE with a 10% discount Code: JENNIFERL or on Amazon

Kissing Strap Dress by Greatness Wins: Cutest little performance sports dress that is perfect for golf, pickleball, festival-going or an active day of errands. The super soft + durable performance knit fabric adapts to your body so you can keep your head in the game – plus, its moisture wicking and features UPF 40 sun protection. The functional styling includes a strappy back detail and interior shelf bra removeable pads. Save 25% on your entire purchase at Greatness Wins with code: JENNIFERF25

SUPERPLUSH™ Women’s Flipflop from Roll Recovery” The SUPERPLUSH™ line was created to be a refuge for tired feet after a run or workout. Exceptionally comfortable, they’re engineered for foot health and recovery. I found them very comfortable and supportive and appreciated the premium foam technology that is sustainably sourced foam that uses Algae instead of harsh chemicals.

PowerTight Scrunch Butt Shorts (leggings too) by IUGA: Super affordable and super flattering shorts to help you smash gym day. Designed to sculpt, shape, and support, these shorts are your ultimate companion for workouts and beyond. Compression fabric, supportive “sandwich” waistband, seamless in front (aka no camel toe), two side pockets. Save 25% on all IUGA products with code FITFORK25 or you can also find good deals on the brand at AMAZON

HYPERWEAR Wrist/Ankle Weights: Consider these a weighted fashion statement! Each weighted wristband weighs 1 pound and ideal to place on wrists or ankles for extra challenge during yoga, Pilates and other home workouts. Adjustable and comfortable with soft silicone-coated steel construction and non-pinch elastic band. This wrist weights are easy to wash off when they get sweaty and a convenient little carrying pouch included. Multiple colors available – get a pair HERE.

Insulated Water Bottle with Swivel Smart Phone-Holding Lid by Ringo: A game-changer, mom will absolutely LOVE it – I use mine every single day! A 24 or 32-ounce size available, and keeps cold drinks cold for 24 hours, hot drinks hot for 12 hours. This magnetic lid water bottle attaches to the back of phone – and swivels up, down and all around to get the perfect angle photo. Not just for photo- hold up phone for GPS, Zoom, movie watching, etc. It’s super durable, heavy (so that it won’t fall over with phone, even if bottle empty, and dishwasher safe. Get it HERE.

HYROX SHOP & RACE REGSTRATION: The popularity of this functional fitness race is off the charts. Treat the sporty mom in your life with a chance to run one of these races (8 1ks, 8 fitness zones) in various venues across the U.S and world. Use my Hyrox discount code FITFORK-10 to save 10% of individual races in the U.S. Or, gear her up at the Hyrox shop in some the hottest Hyrox gear and collabs.

Equalizer Bars from Lebert Fitness – Strength workouts, agility training and calisthenics at home made easy with these functional fitness bars. Mom will love the endless bodyweight exercise options and how easy they are to store. Available in lots of fun colors (lol, or black). Use my Lebert Fitness discount code: THEFITFORK to save 15% on most products

Lebert Fitness -- save 15% discount code THEFITFORK

Muscle Health Plus by Previnex : If wants to perform her best, recovering well and support overall general wellness, Mom will love Muscle Health PLUS supplement. This mix combines the highest quality muscle health ingredients (like Creatine, BCAAs, EAAs, ingredients to boost protein synthesis and more) into an “all-in-one” formula that’s as convenient as it is effective. Beneficial for an active lifestyle and also for healthy aging (I mean, the buzz right now is all about Creatine and Protein Intake/Absorption for women over 40 and post-menopausal women). Save 10% on your cart with my Previnex discount code: THEFITFORK

Save 15% at Previnex with code THEFITFORK

Note: This post contains affiliate links. I earn a small commission for purchases made through links. Proceeds help offset operating costs for The Fit Fork – thank you!

Find the best Mother’s Day fitness gifts for moms who love to move! From sunglasses to red light therapy pads, stylish activewear, workout gear, and recovery tools — plus discount codes to save big!

Watermelon: The Simple, Sweet, and Smart Fuel for Your Workouts

Posted on March 14, 2025 by Jennifer FIsher

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!

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 share watermelon with my Cross friends - Jennifer Fisher, thefitfork.com — 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 FIT | EXERCISE IDEAS & WELLNESS TIPS FOR EVERY SEASON

Posted on January 3, 2023 by Jennifer FIsher

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

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!

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 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.

Fit & Fresh Watermelon Workout + Juice as Exercise Sports Drink

Posted on September 1, 2021 by Jennifer FIsher

This post is sponsored byWatermelon.org, however all editorial opinions and content, unless otherwise noted, remain my own – as does the enthusiasm for watermelon.

Many of us are still avoiding the gym and working up a sweat in the family room, garage or backyard instead. But, what to do if things start to get boring or you don’t have the right equipment on hand?! Do what I do and just improvise to freshen up your home fitness routine – and add a WATERMELON to your workout!

Grab a watermelon or two, and sweeten up your home sweat sesh with this fun workout. Full body, cardio and strength with exercises that use a tote bag to allow a greater range of movement in this watermelon workout. Exercise can be both serious, and practical (what a great fitness hack)! -- and don't forget watermelon and watermelon juice is the perfect pre and post workout snack for runners and athletes.

This Freestyle Fresh & Fit Watermelon Workout will sweeten up your home workout and bring a smile to your face – it’s a silly and a serious sweat sesh at the same time. If you know me, you gotta realize by now that exercising with a watermelon is one of my FAVORITE home fitness hacks. I’ve done everything from watermelon pool workouts to home watermelon workouts you can do inside on a mat to high intensity interval workouts with watermelon for the backyard or park.

Use watermelon as impromptu "weights" in your workout! It's a great fitness hack!

Jumbo, standard and personal-sized watermelons offer different weight options. I’ve used watermelons as big as 30 pounds to exercise with – you DON’T want to drop them! Today, I’m keeping it more moderate (but still challenging) with a 15-pounder and a 5-pounder mini watermelon.

Also, I’m showing many watermelon exercises with an “in the bag” trick that allows the unwieldy, round-ish fruit to be used safely for even more movements. Adding a watermelon to a totebag with sturdy handles is a great way to turn it into a piece of equipment you can swing like a kettle bell, hang over your shoulders like a wieght vest, and more safely hold overhead or in other exercise positions without worry of dropping and smashing the watermelon . . . or your face!

The Freestyle Fit & Fresh Watermelon Workout, lets you choose your order of cardio exercise holding watermelon and strength exercise with watermelon. I’ve squeezed my demo of this garage or backyard watermelon workout on super speed above so you can get the idea.

Another great way to use the whole fruit is to DRINK THE WATERMELON JUICE. There are so many great reasons to drink this fit and fresh beverage. It’s 100% natural, just juice from a watermelon. No funny colorings, preservatives or added sugars. Of course, there are some natural fruit sugars in it, but that’s a good thing in my opinion because topping off glucose stores during and after intense, prolonged exercise is needed for optimal performance.

Also, Vitamin C and amino acid l-citrulline, both found in watermelon and watermelon juice, are beneficial for my active lifestyle. There are more watermelon benefits for runners and athletes. For example, some studies have shown that Vitamin C can help boost immunity during high training cycles and that l-citrulline may help to minimize post-workout fatigue and soreness by increasing reparative blood flow to the muscles.

Another sports hydration trick I like to do with watermelon juice is to mix it with an electrolyte drink mix for even more “oomph” on those days when I’m slogging through many miles in the Texas heat. To save money and have more control over the ingredients (I don’t want artificial colors or flavorings), using a recipe for homemade electrolyte powder (with sodium, potassium and magnesium) is the ideal mix in for watermelon juice. I also water down the watermelon juice too so the natural sweetness doesn’t overwhelm me when I’m out there working hard in the sun and my stomach is a little off.

There are several ways source watermelon juice. It’s can be expensive, but purchasing already prepared is an option. But buyer beware, make sure you are getting the actual juice and not some sort of sugar-added drink. If you want a lot of juice in a hurry, you can put cubed watermelon in your blender, blend up and pour through a strainer to pull the pulp off (Watermelon.org has a great demonstration of how to make watermelon juice this way).

BUT the method usually share when people ask “how to make easy watermelon juice” is to just pour it off the container of my big watermelon I buy every week in the summer. Once cut, juice slowly seeps out and I always pour it off every morning to drink later – even freezing portions. ALL OF THE WATERMELON JUICE you seen in that sports bottle above was poured off the cutting up of a single watermelon. But that makes total sense actually, as watermelons are nearly 93% water!

Drop me a comment if you try the watermelon workout or making watermelon juice!