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Your hydration requirements might vary according to how much you sweat and how hot your environment is, but the National Kidney Foundation recommends drinking at least 2.5 liters (84 ounces) of water a day to prevent your urine from becoming too concentrated. You should also avoid grapefruit juice, sweetened iced tea, and soda. Remember that raw fruits and vegetables can also contribute to your hydration needs if they’re at least 80% water. Sometimes these foods can better aid hydration because they also have electrolytes to keep your body’s fluids in balance. A cup of diced watermelon can help you meet your daily hydration needs because it’s almost 92% water.
Watermelon’s health benefits also include providing you with 14% of your daily recommended amount of vitamin C to help your body absorb iron and make collagen. Even though watermelon’s 12 grams of carbs and 9 grams of sugar make it score high on the glycemic index at a value of 80, it scores just a 5 on its glycemic load. That means it has less of an impact on your blood sugar.
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