Stay Hydrated, Snack on Watermelon

Hello, summer! What better way to dive into August than to talk about one of the most well-known summertime fruits – watermelon! Did you know that here in Florida, we are the top producer of watermelon in the U.S.?! Summertime is the prime time to purchase and consume this delicious fruit since it is considered “in-season” from May until September. Watermelon is such an amazing fruit to consume for many reasons, but most importantly, it has a versatile nutrition profile!

1 cup of watermelon contains 46 calories, 11.5 grams of carbohydrates, 0.6 grams of dietary fiber, 0.9 grams of protein, and 0.2 grams of fat. Watermelon is an excellent source of some essential vitamins and minerals, containing 5% of the daily value (DV) for vitamin A, 14% DV for vitamin C, 4% DV for potassium, and 4% DV for magnesium. Another huge benefit of consuming watermelon is that it is high in the amino acid citrulline, which can improve exercise performance. This would be beneficial for athletes and physically active individuals!

Watermelon is 90% water, making this a great snack to keep us hydrated. Hydration is crucial in the hot summer months, so snacking on watermelon regularly can help maintain adequate hydration, which is beneficial for our overall health. Because of watermelon’s high-water content, consuming this fruit regularly may help you stay fuller for longer. Watermelon contains more lycopene than any other fruit or vegetable. Lycopene is an antioxidant linked to decreased cancer risk, heart disease, and macular degeneration. With all these health benefits from consuming watermelon, why not add this fruit to your summertime meal plan?!


Watermelon Cucumber Salad

Prep time: 10 minutes

Cook time: 0 minutes

Servings: 6


  • 8 cups cubed ripe seedless watermelon (1 8-pound watermelon)
  • 2 organic mini unpeeled or peeled cucumbers or ½ English cucumber (1 cup sliced)
  • 2 ounces Feta cheese crumbles
  • Zest of 1/2 lemon
  • 4 basil leaves
  • Sea salt, for garnish


  1. Chop the watermelon into cubes. Slice the cucumbers (if using an English cucumber, slice it into half-moons). Chop the basil. Zest the lemon.
  2. Arrange the watermelon and cucumbers on a platter. Sprinkle with feta crumbles, lemon zest, and sea salt. Taste and adjust flavors as desired. (If you’d like, add freshly ground black pepper or a drizzle of olive oil.) Serve immediately. If making ahead, refrigerate the cubed watermelon separately: it releases a lot of water after it is cut. Then assemble the salad directly before serving.

Written by: Reed, T. and Shephard, E.  


Associated Press. (2019, July 16). What state is the nation’s top watermelon producer? AP NEWS. Retrieved February 13, 2023, from,watermelon%20in%20the%20United%20States.

Bjarnadottir, A. (2019, March 7). Watermelon 101: Nutrition Facts and Health Benefits. Healthline. Retrieved February 13, 2023, from

Jennings, K.-A. (2021, November 8). Top 9 Health Benefits of Eating Watermelon. Healthline. Retrieved February 13, 2023, from

Overhiser, S. (2021, July 12). Watermelon Cucumber Salad. A Couple Cooks. Retrieved February 13, 2023, from

Warwick, K. W. (2019, December 18). Watermelon: Health benefits, nutrition, and risks. Medical News Today. Retrieved February 13, 2023, from





Elizabeth Shephard, Family and Consumer Science Agent with UF/IFAS Brevard County
Posted: July 28, 2023

Category: Food Safety, Health & Nutrition, UF/IFAS Extension, Work & Life
Tags: Food, Food Safety, Health, Hydration, Nutrition, Salad, Watermelon

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