The best fruit to hydrate you in summer, healthy and low in calories

High summer temperatures require special attention to our diet, not only for its nutrients, but also for its ability to help maintain proper hydration . Eating fruits with high water content and low calories can make a difference in how your body tolerates the summer heat.

Among the many options available in fruit stores and supermarkets, one stands out for its low calorie content, natural sweetness, and versatility. It's watermelon , a fruit that, in addition to being refreshing , is packed with antioxidants and plant compounds with proven benefits for cardiovascular, eye, and digestive health.

Watermelon, an ally of the heart and hydration

According to an analysis published in Healthline and reviewed by dietitian Kim Chin, watermelon is ideal for coping with the heat thanks to its extremely high water content . "Since watermelon is mostly water, it can be a good option for daily fluid intake," the article states, also highlighting its low calorie density as a support for weight control.

One cup (152 grams) of diced raw watermelon contains just 46 calories , along with a balanced combination of vitamins A and C, magnesium, potassium, and antioxidants such as lycopene and citrulline. The latter, an amino acid, may improve physical performance and relieve muscle soreness, according to evidence cited by the same source.

Antioxidant properties and possible protective effects

Lycopene, found in the red flesh of watermelon, has been linked to a reduced risk of certain types of cancer , such as prostate and colorectal cancer. Preliminary studies also suggest that this compound may help reduce inflammation and slow the progression of neurodegenerative diseases such as Alzheimer's .

In addition to its impact on the immune and cardiovascular systems, watermelon can also promote eye health thanks to its antioxidant content and contribute to good digestion thanks to its combination of fiber and water. As the Healthline report points out, it's a nutritious and refreshing food that, when consumed in moderation, fits perfectly into a balanced diet.