As the temperatures rise and barbecues get fired up, one fruit rules the picnic table and everyone’s hearts: watermelon. Bright, crisp, and dripping with sweet juice, it’s easily America’s summer sweetheart. But behind that refreshing crunch lies a powerhouse of hidden health benefits that might just make you grab an extra slice — carefully, of course!

What makes watermelon so healthy?
First things first: watermelon is more than 90% water — which means every bite helps keep you hydrated on those scorching afternoons. But it’s not just about quenching thirst: watermelon is loaded with electrolytes, making it an ideal recovery snack after a sweaty run or an intense garden workout.

According to Carol Johnston, PhD, RD at Arizona State University, watermelon is also “high in fiber, vitamins, minerals and healthful phytochemicals.” These phytochemicals do the heavy lifting, boosting your immune system and helping protect your DNA from damage.

Another star component? Lycopene. Watermelon contains more lycopene than any other fresh fruit. This powerful antioxidant has been linked to lowering the risk of certain cancers and heart disease. Plus, its bright red pigment adds to that signature summery look we love.

Can eating watermelon help you shed pounds?
If you’re watching your waistline, here’s good news: watermelon is low in calories but big on satiety. “High in water, high in fiber and low in calories. Water and fiber are two components in satiety, the feeling of being full,” says Tara Schmidt, lead registered dietitian for the Mayo Clinic Diet.

Translation? A cup of diced watermelon packs less than 50 calories — with a bit of fiber and protein to keep you fuller, longer. So, swapping a sugar-heavy dessert for a bowl of watermelon chunks can be a sweet, guilt-free habit.

But what about the sugar content?
Yes, watermelon tastes sugary — but compared to other popular fruits, it’s a lightweight. One juicy slice has about 17 grams of sugar, which is still lower than mangoes, cherries or grapes. It’s nature’s candy, but moderation matters if you’re counting carbs.

Daily dose or occasional treat?
Nutritionists say it’s perfectly fine — even smart — to enjoy watermelon often, but not at the cost of a balanced diet. Karen Collins, MS, a registered dietitian and advisor to the American Institute for Cancer Research, cautions: “Trying to fill up on nothing but bowls of watermelon is not leaving room for other foods that provide nutrients you need for overall health.”

So, toss watermelon cubes in a salad, infuse your water pitcher with its refreshing sweetness, or enjoy it solo by the pool. Just remember: the healthiest plate is a colorful one — and watermelon is one tasty, hydrating piece of that puzzle.