Watermelon is a nutrient-dense fruit rich in lycopene, citrulline, vitamins A and C, and water content exceeding 90 percent, making it a natural choice for hydration support. Research suggests that the amino acid L-citrulline, found in both the flesh and rind, may support healthy blood pressure by promoting nitric oxide production and improving vascular function. Studies indicate that watermelon juice consumed around exercise may help reduce muscle soreness and support faster recovery, likely due to its citrulline and antioxidant content. Additionally, its high water and potassium levels have drawn interest for their potential role in supporting kidney function and overall fluid balance, though more large-scale human trials are needed to confirm these benefits.
Compare this supplementResearch suggests that watermelon juice offers at most modest benefits for exercise recovery, with the overall eviden...
View studies →The studies provided do not contain research relevant to the use of watermelon for human hydration. The available lit...
View studies →The two studies linked here do not investigate watermelon or its antioxidant properties in any way. One study examine...
View studies →Research suggests that citrulline — an amino acid found in high concentrations in watermelon — may help reduce systol...
View studies →The two studies linked here do not contain research on watermelon and kidney health. One study describes a large DNA ...
View studies →These are commonly referenced dosage ranges for this supplement. They are not medical recommendations. Always consult a healthcare provider before supplementing.
| Form | Dose range | Frequency | Studied for | Source |
|---|---|---|---|---|
| Extract | 2–3 g | Daily | antioxidant support and lycopene intake | Common in trials examining lycopene and antioxidant biomarkers |
| Juice | 500 ml | Daily | blood pressure regulation and cardiovascular health | Used in RCTs examining citrulline/lycopene effects on blood pressure |
| Juice | 500–1,000 ml | Daily | exercise recovery and muscle soreness reduction | Common in clinical trials assessing post-exercise recovery |
| Juice | 300–600 ml | Daily | hydration and kidney health support | Used in studies assessing hydration status and renal biomarkers |
| Powder | 6 g | Daily | citrulline delivery for exercise performance and blood pressure | Based on RCTs standardizing citrulline content from watermelon extract |