For an eighth of a watermelon there are approximately 640 milligrams of potassium, a quantity that is enough to explain why, on the hottest days, this fruit so often ends up in the blender. Add a few mint leaves and a squeeze of lime and you will have a fresh, colorful drink at almost no cost.
Water, potassium and magnesium: what is in watermelon
Watermelon is made up of approximately 92% water and provides potassium and magnesium, two electrolytes that help regulate fluid balance and muscle function. One cup of diced pulp provides approximately 170 mg of potassium, around 5% of an adult’s daily requirement. Natural sugars, for their part, replenish some energy after heat or effort.
Better than sports drinks? Science is slowing down
Can we really consider it a valid (completely natural) alternative to sports supplements? It’s best to go slowly. A randomized crossover study published in PubMed compared 355 ml of watermelon juice, Gatorade, sugar water and plain water in 27 non-athlete adults after submaximal exercise: no notable difference in heart rate recovery, lactate or muscle soreness. In short, the watermelon holds its own, but doesn’t win, it does what the others do, no more. The issue of sodium remains, which the fruit offers in minimal quantities, therefore a pinch of salt can fill the gap.
L-citrulline and muscle recovery
Where watermelon has something extra is L-citrulline, an amino acid in which it is rich. Research in the Journal of Agricultural and Food Chemistry observed that half a liter of juice reduces muscle soreness and recovery heart rate 24 hours after exertion. The tests are still in the preliminary phase, although the first results are decidedly interesting.
Mint and lime, the touch that closes the circle
Mint brings freshness and vegetal compounds traditionally linked to digestion, lime adds vitamin C and that acidic touch that dampens the sweetness. Just blend, filter and the drink is ready in an instant!
We remind you that the content is intended for informational purposes, which does not replace medical advice, because nutritional needs can vary from person to person.
