Healthy And Hydrating Watermelon

July 7, 2026
watermelon salad with cucumber and feta

Healthy And Hydrating Watermelon

There is a strong connection between lifestyle habits and how well your immune system functions.

Summer is the best time to enjoy delicious and nutritious watermelon. Watermelon comes from the gourd plant family and is related to cucumbers, pumpkins, and squash. The first recorded watermelon harvest was over 5,000 years ago in Egypt, and some early explorers used watermelons as canteens.

Watermelon is about 91% water, making it a very hydrating fruit. It’s also rich in antioxidants like vitamin E and lycopene. Lycopene is a powerful antioxidant that is linked to a decreased risk of heart disease, cancer, and eye disorders that occur with aging. Watermelon is one of the richest natural sources of lycopene.

One 2019 study with 33 overweight and obese participants showed that eating watermelon daily for four weeks made participants feel fuller and resulted in lower body weight and decreased blood pressure. Since it was a very small study, the results are far from conclusive, but they suggest some positive outcomes from eating watermelon.

Benefits of Watermelon

  • About 46 calories per cup
  • Zero fat, cholesterol, or sodium
  • Rich in antioxidants
  • One of the richest natural sources of lycopene
  • Rich in potassium
  • Loaded with water and very hydrating
  • Great source of vitamins A, C, and B6

How to Pick the Best Watermelon

  • Choose a firm watermelon without any dents, bruises, cuts, or cracks.
  • Lift it up and be sure it feels very heavy for its size.
  • Turn it over. The underside should have a creamy yellow spot from where it sat on the ground and ripened in the sun.

For more information about watermelons and lots of recipes, go to watermelon.org.

Try the refreshing, tasty watermelon salad recipe below.

 

 

Watermelon Salad with Feta, Cucumber, & Mint

from themediterraneandish.com

Makes 8 servings

watermelon salad

 

Ingredients

  • 2 tablespoons honey
  • 2 tablespoons lime juice
  • 1 to 2 tablespoons extra virgin olive oil
  • 1/2 watermelon, peeled and cut into cubes
  • 1 English cucumber, cubed (about 2 cups of cubed cucumber)
  • 15 fresh mint leaves, chopped
  • 15 fresh basil leaves, chopped (optional)
  • 1/2 cup crumbled feta cheese, or more to your liking

Instructions

  • Make the dressing: In a small bowl, whisk together the honey, lime juice, and olive oil. Add a pinch of salt if desired. Set aside.
  • Make the salad: In a large bowl, combine the watermelon, cucumber, and fresh herbs.
  • Finish and serve: Pour the dressing over the watermelon salad and gently toss to combine. Top with the feta cheese and serve.