When the summer sun blazes high in the sky, there's nothing quite like sinking your teeth into a juicy slice of watermelon. This iconic fruit not only tantalizes our taste buds but also offers a plethora of health benefits that can keep you feeling refreshed and revitalized. From its hydrating properties to its rich nutrient content, here's why you should make watermelon a staple in your diet. 1. Hydration Station With its high water content (about 92%), watermelon is nature's ultimate hydrator. Staying hydrated is essential for overall health, and watermelon makes it easy and delicious to meet your daily fluid intake goals. Whether you're lounging by the pool or hitting the gym, munching on watermelon can help keep you cool and hydrated. 2. Nutrient Powerhouse Don't let its watery nature fool you—watermelon is packed with essential vitamins and minerals. It's a rich source of vitamin C, which boosts the immune system and promotes healthy skin. Additionally, watermelon contains vitamin A, which supports eye health, and vitamin B6, which aids in metabolism and brain function. 3. Antioxidant Armor Watermelon owes its vibrant hue to a powerful antioxidant called lycopene. This compound gives the fruit its red color and offers a range of health benefits. Lycopene helps protect against oxidative damage caused by free radicals, reducing the risk of chronic diseases such as heart disease and certain types of cancer. It's also known for its skin-protective properties, shielding against UV radiation and promoting a youthful complexion. 4. Heart Health Hero Keeping your heart happy and healthy is crucial for overall well-being, and watermelon can lend a hand in this department. The fruit contains citrulline, an amino acid that plays a role in maintaining healthy blood pressure levels. Citrulline is converted into arginine in the body, which relaxes blood vessels and improves blood flow, promoting cardiovascular health. 5. Weight Management Ally If you're watching your waistline, watermelon can be your best friend. Despite its sweet flavor, watermelon is relatively low in calories and contains no fat or cholesterol. Its high water and fiber content can help you feel full and satisfied, making it a smart choice for snacking or as part of a balanced meal. 6. Workout Fuel For fitness enthusiasts, watermelon can serve as a natural sports drink. Its high water content helps prevent dehydration during exercise, while its natural sugars provide a quick energy boost. Eating watermelon after a workout can also aid in muscle recovery, thanks to its replenishing electrolytes and amino acids. 7. Digestive Aid Good digestion is the cornerstone of good health, and watermelon can support your digestive system in more ways than one. The fruit is rich in fiber, which promotes regular bowel movements and prevents constipation. Additionally, the high water content of watermelon can help keep you hydrated and aid in digestion. Watermelon isn't just a summertime treat—it's a nutritional powerhouse with a host of health benefits. From keeping you hydrated to protecting your heart and skin, this juicy fruit deserves a place on your plate year-round. So the next time you're craving a refreshing snack, reach for a slice of watermelon and savor both its delicious taste and its myriad health benefits. Note: The article is based on content generated by AI models like Bard and Chatgpt.

Sweet and nutritious: exploring the health benefits of watermelon

<div class="KonaFilter image-container display-table"><div><div class="image on-image"><a href="https://amzn.to/2LwDFZX" target="_blank" rel="noopener"><img src="https://static-ssl.businessinsider.com/image/5d7b90f52e22af14fb49fe28-800/dripdrop electrolytes 2.jpg" border="0" alt="dripdrop electrolytes 2" data-mce-source="DripDrop/Instagram" /></a>DripDrop/Instagram</div></div></div><ul class="summary-list"><li>While we may brush off dehydration as an easily preventable problem caused by a hard workout or alcohol consumption, it can be a life-threatening issue in other parts of the world. </li><li><a href="https://amzn.to/2LwDFZX" target="_blank" rel="noopener">DripDrop</a> is an oral rehydration solution (ORS) originally created by a doctor to treat victims of cholera. It follows formulation guidelines set by UNICEF and the WHO and tastes better than previous forms of ORS. </li><li>In addition to cholera and natural disaster victims, it's used by firefighters, the military, and athletes to quickly replenish lost fluids. </li><li>DripDrop is also suitable for you and me. The individual powder packets contain essential electrolytes (and half the sugar of sports drinks) to help you recover from sickness, a workout, heat exposure, or a hangover. </li></ul>When you're dehydrated, you notice. You're thirsty, restless, and moody, and you might even faint. Whether you've just completed <a href="https://www.businessinsider.com/products-i-use-to-stick-with-workout-routine" target="_blank" rel="noopener">a tough workout</a> or woken up after <a href="https://www.businessinsider.com/hangon-hangover-prevention-tablet-review" target="_blank" rel="noopener">a Friday night out</a>, the first thing you probably do to replenish those lost fluids is reach for water or an electrolyte drink. While these instances of dehydration aren't usually life-threatening, the creator of electrolyte powder <a href="https://amzn.to/2LwDFZX" target="_blank" rel="noopener">DripDrop</a> has encountered plenty of other situations where it was. After witnessing a cholera outbreak in Guatemala, where children were throwing up from the bad taste of existing oral rehydration solutions (ORS), Dr. Eduardo Dolhun wanted to create an ORS that was both effective and tasty. <h2>What exactly is an ORS and how does it work? </h2>ORS stands for "oral rehydration solution" and is a balanced glucose-electrolyte mixture. It was <a href="https://www.unicef.org/sowc96/joral.htm" target="_blank" rel="noopener">first created in the late 1960s</a> to treat the effects of cholera (vomiting and diarrhea) in Bangladesh and India. The mix of salts, sugar, and water work to counter dehydration symptoms by triggering water absorption in the small intestine. Through osmosis, sodium and glucose transport water from the gut into the bloodstream. Today, the World Health Organization and UNICEF <a href="https://www.unicef.org/supply/files/Oral_Rehydration_Salts(ORS)_.pdf" target="_blank" rel="noopener">recommend a specific ORS formulation</a> for effective treatment of clinical dehydration. <div class="KonaFilter image-container display-table"><div><div class="image on-image"><a href="https://amzn.to/2LwDFZX" target="_blank" rel="noopener"><img src="https://static-ssl.businessinsider.com/image/5d7b903e2e22af0a56388a15-800/dripdrop electrolytes.jpg" border="0" alt="dripdrop electrolytes" data-mce-source="Amazon" /></a>Amazon</div></div></div><h2>DripDrop as an ORS </h2>DripDrop follows this recommended formula and comes in single-serving sticks in three flavors (watermelon, lemon, and berry). Each 10-gram serving contains 35 calories and seven grams of sugar, which is half the sugar of a comparable serving of a sports drink like Gatorade. Since its introduction, DripDrop has been used to treat dehydration in the victims of natural disasters like the 2010 Haiti earthquake and <a href="http://am.blogs.cnn.com/2010/09/14/reporter-notebook-in-pakistan-a-life-can-be-savedin-15-minutes/" target="_blank" rel="noopener">Pakistan floods</a>.The ORS is also carried by firefighters, US military medics and troops, and athletes. It's "<a href="https://www.nsfsport.com/index.php" target="_blank" rel="noopener">Certified for Sport</a>" by NSF International, a program trusted by the MLB, NHL, NFL, and PGA, among other sports organizations. <h2>Trying DripDrop for ourselves </h2>All these high-intensity uses of DripDrop have us reassured of its efficacy - if it's being used to save children's lives and fuel professional athletes, it's good enough to use on our sick and hungover days. Since it comes in individual packs, it's convenient to store in my bag or desk. As long as I have access to water, I can make myself an electrolyte drink and rehydrate myself. I always drink water throughout and after my workouts, but I noticed that taking DripDrop helps me recover even faster. I also like that it tastes as good as a sports drink, but isn't as caloric or sugary. My editor also found it to be helpful as she recovered from a bout of the stomach flu, which left her nauseous and dehydrated. She said the taste wasn't overwhelming, even when her stomach and palate were sensitive. <h2>The bottom line</h2>DripDrop is a highly effective dehydration solution that's used all over the world for a variety of purposes. It's the best way you can replenish lost fluids, and this effect comes with no compromises - it's convenient to make and drink, it's healthier than sports drinks, and it tastes good. <h3><a href="https://amzn.to/2LwDFZX" target="_blank" rel="noopener">Shop the DripDrop Electrolyte Powder Variety Pack (24-count) for $28.99 at Amazon</a></h3><a href="http://e.businessinsider.com/join/ci/insider-picks">Subscribe to our newsletter.</a> Find all the best offers at our <a href="https://coupons.businessinsider.com/">Coupons page</a>. Disclosure: This post is brought to you by the <a href="http://www.businessinsider.com/insiderpicks">Insider Picks</a> team. We highlight products and services you might find interesting. If you buy them, we get a small share of the revenue from the sale from our commerce partners. We frequently receive products free of charge from manufacturers to test. This does not drive our decision as to whether or not a product is featured or recommended. We operate independently from our advertising sales team. We welcome your feedback. Email us at insiderpicks@businessinsider.com.

This electrolyte powder is used by athletes and firefighters to rehydrate quickly - it also helps me curb dehydration from alcohol, workouts, and sickness

<img src="https://static-ssl.businessinsider.com/image/58a328526e09a8aa238b69ab-1440/undefined" alt="Running thumb04" />Rob LudacerGetting ready to work out often the hardest part of exercising, and eating the right foods is key.Getting ready to work out is often the hardest part of exercising. You need a plan, a place to do it, the right kind of clothes, good shoes, and enough energy.Caffeine can help you feel more energetic - but so can <a href="http://www.businessinsider.com/what-to-eat-before-after-workout-exercise-2017-4">certain foods</a>. Unfortunately, some of the same foods that athletes rely on for quick energy - including protein bars and some fruits - may also cause a range of unwelcome symptoms including gas, bloating, and <a href="http://www.businessinsider.com/olympics-runner-yohann-diniz-poop-problems-why-marathons-are-bad-2016-8">even diarrhea</a>. (Endurance athletes might know the symptoms linked with some of these foods as <a href="http://www.businessinsider.com/olympics-runner-yohann-diniz-poop-problems-why-marathons-are-bad-2016-8">"runner's trots."</a>)The problem is that many so-called "power" foods contain a type of <a href="http://www.med.monash.edu/cecs/gastro/fodmap/low-high.html">simple carbohydrate known as FODMAPs</a> (Fermentable, Oligo-, Di-, Mono-saccharides and Polyols) that our small intestine has a rough time processing. Ironically, they're also a frequent ingredient on many protein and energy bars. Oligosaccharides, for example, are also typically found in wheat and some types of legumes - two ingredients that are repeat offenders on protein bars since the carbohydrates in wheat are a great source of quick energy and the protein in legumes (i.e. soy-based protein) help power muscles. The same goes for disaccharides, the kind of FODMAP frequently found in milk (i.e. whey protein).<img src="https://static-ssl.businessinsider.com/image/595a35a8a3630f2c008b7119-839/apple slices 2.jpg" alt="apple slices 2" /><a href="http://spoonuniversity.com/lifestyle/10-incredibly-easy-breakfasts-5-ingredients-less/">Mulin Xiong</a>Apples are a high-FODMAP food.Other <a href="http://www.med.monash.edu/cecs/gastro/fodmap/low-high.html">FODMAPs include</a> fruits like apples, pears, and watermelon; vegetables like asparagus and celery; dairy products like milk and cheese; legumes like lentils and chickpeas; and many breads or wheat-based cereals.Most of what we know about FODMAPs today comes from <a href="https://monash.edu/research/explore/en/persons/peter-gibson(04b83e54-bedd-4e88-bf90-0311571f83dc).html">Peter Gibson</a>, a professor of gastroenterology at Monash University in Australia. In 2011, Gibson spearheaded a study into gluten sensitivity which found that in many cases, people who believe they are sensitive to gluten are really sensitive to <a href="https://www.ncbi.nlm.nih.gov/pubmed/23648697">another ingredient in many gluten-containing foods - FODMAPs</a>. When Gibson placed the people with self-identified "gluten sensitivity" on a low-FODMAP diet, their symptoms - gas, bloating, discomfort - vanished.In later studies, Gibson found that people with Irritable Bowel Syndrome (IBS) were <a href="http://www.med.monash.edu/cecs/gastro/fodmap/">especially sensitive</a> to FODMAPs. Similarly, slashing these foods from their diet <a href="http://www.businessinsider.com/r-low-fodmap-diet-may-ease-irritable-bowel-syndrome-2016-10">was recently found to be helpful</a> for many.If you're a healthy person who also happens to be an athlete, FODMAPs may also be a source of discomfort.Whether you're a long-distance runner, a swimmer, a sprinter, or a power yogi, intense physical training can put the body under a significant amount of stress. That includes the digestive system. A study in the journal Current Sports Medicine Reports found that <a href="https://www.researchgate.net/publication/298984198_Gastrointestinal_problems_in_distance_running">up to 71% of long-distance runners</a> experience abdominal cramping and diarrhea.A case study published last year in the International Journal of Sports Nutrition and Exercise Metabolism on a male athlete with no diagnosed gastrointestinal disorder found that <a href="https://www.ncbi.nlm.nih.gov/pubmed/27097380">six days on a low-FODMAP diet</a> (compared with six days on a traditional diet) appeared to significantly reduce his symptoms, which included gas, bloating, and cramping.And while more research is needed to show that the experiences of this individual could be generalized to larger groups of athletes, the evidence base suggesting that a low-FODMAP diet could help reduce gastrointestinal issues is growing.If you experience these symptoms before, during, or after your workout, it could be worth talking to your physician about it and perhaps trying out an alternative source of fuel. <h3>NOW WATCH: <a href="http://www.businessinsider.com/most-dangerous-deadly-animal-2017-6">Everyone is terrified of sharks, but this is actually the deadliest creature on Earth</a></h3> Please enable Javascript to watch this video

Why an energy bar might be the worst thing to eat before a workout

<ul class="summary-list"><li>Jordan Syatt, a personal trainer, raised his blood-sugar levels to prove it doesn't affect weight loss.</li><li>Diabetes researchers told Insider that rises and falls in blood sugar were perfectly normal.</li></ul><a target="_blank" href="https://www.insider.com/instagram-fitness-coach-jordan-syatt-big-mac-challenge-lost-7-pounds-2019-10">Jordan Syatt</a> wants people to stop being afraid of eating fruit because so-called experts on the internet say blood-sugar spikes will make them put on weight."I'm seeing so many people scared of having fruit, scared of having oatmeal, scared of having things that are so good for us just because of what is a normal response from your body to eating food," the Dallas personal trainer and fat-loss coach told Insider.To allay their fears, he lost 12 pounds in 30 days (an amount he acknowledges isn't generally safe but was to prove he wasn't <a target="_blank" href="https://www.insider.com/rebel-wilson-vacation-weight-gain-water-retention-not-fat-dietitian-2022-7">losing water weight</a>) while deliberately raising his blood-glucose levels by eating foods high in carbohydrates every day. He tracked his blood-sugar levels using two methods: a <a target="_blank" href="https://www.insider.com/i-wore-glucose-monitor-logged-food-what-it-was-like-2021-6">continuous glucose monitor</a>, which measures a person's blood-sugar levels constantly, and finger-prick blood tests multiple times a day.<iframe width="560" height="315" src="https://www.youtube.com/embed/2CAI0jXtJH4?feature=oembed" frameborder="0" title="30 Days Of Sugar: How I Lost 12 Pounds In One Month"></iframe>"I don't want people to be scared of having fruit," Syatt said. "I don't want people to be scared of enjoying their favorite foods, of going out and enjoying an ice cream."Syatt's experiment comes amid increased public interest — and confusion — about the importance of <a target="_blank" href="https://www.insider.com/guides/health/normal-blood-sugar-levels">blood-sugar levels</a> in people who don't have diabetes. In recent years, an increasing number of private companies have begun marketing <a target="_blank" href="https://www.businessinsider.com/fda-approves-abbotts-no-routine-finger-stick-diabetes-device-2017-9">continuous blood-glucose monitors</a> to the general population as a tool for improving health and athletic performance despite little evidence backing that up.In this climate, some health and fitness "experts'' say you should fear <a target="_blank" href="https://www.insider.com/eat-carbs-with-protein-fat-reduce-blood-sugar-spikes-crashes-2022-7">blood-sugar spikes</a> and, as such, should never eat a carb (or at least not without a fat or protein source to minimize the blood-sugar response). If your blood sugar goes up, the argument goes, it will then "crash," leading to hunger and cravings and, ultimately, weight gain.This has led to some healthy people obsessing over keeping their blood sugar stable and avoiding carbs, with a new apparently villainous food seeming to appear on TikTok every week, such as bread, oatmeal, and blueberries.Nicola Guess, a clinical dietitian and researcher specializing in diabetes at the University of Oxford, told Insider that as <a target="_blank" href="https://www.businessinsider.com/what-its-like-to-track-blood-sugar-with-a-continuous-glucose-monitor-2019-11?r=US&amp;IR=T">CGMs</a> had become more mainstream, more of her patients who don't have diabetes were using them and worrying unnecessarily about their blood-sugar spikes.Though chronically high blood sugar is a symptom of diabetes and pre-diabetes, blood-sugar rises are simply part of the glycemic system, which is how the body regulates glucose. Diabetes researchers told Insider that while CGMs were a useful tool for diabetic people who risk becoming seriously ill if they don't keep their blood sugar in check and those who are at risk of developing type 2 diabetes, they were unnecessary for healthy people who don't have diabetes.<h2>Blood-sugar levels don't need to be 'flat'</h2>"The difference is in people without diabetes and without pre-diabetes — as far as we know, their blood sugar doesn't get to levels that cause any health problems," Guess said. "When we're considering CGMs in healthy people, it is perfectly normal for your blood glucose to go up and down. It shouldn't be flat, so don't aim for flat. And I think that will help a lot of people relax," Guess said.Charles Brenner, a biochemist who chairs the Department of Diabetes and Cancer Metabolism at City of Hope in Los Angeles, told Insider he preferred not to use the term "spike" in relation to blood sugar at all because it suggests something concerning when it isn't."For many folks who don't have diabetes, it's not particularly interpretable information for them, and it could be causing them to be more alarmed than they need to be," he said, referring to data from CGMs.<h2>Don't be afraid of the sugar in fruit if you're trying to lose weight</h2>For his experiment, as well as monitoring his blood-sugar levels, Syatt tracked his weight while eating in a <a target="_blank" href="https://www.insider.com/weight-loss-work-out-eat-calorie-deficit-not-losing-fat-2022-4">calorie deficit</a>, as well as his energy, mood, focus, and performance in the gym. He also had a comprehensive blood panel done before and after.He ate his normal, healthy diet, only in slightly smaller portions and with a few tweaks to ensure he was raising his blood sugar with different types of carbs every day. For example, Syatt ate oatmeal with berries and Greek yogurt for breakfast on about 25 days but experimented on the rest — one day swapping them for gummy worms.Syatt learned that a lot of the foods he found helpful for <a target="_blank" href="https://www.insider.com/guides/health/diet-nutrition/weight-loss-tips">weight loss</a> because they kept him full, such as watermelon and oatmeal, caused the biggest blood-sugar spikes — even higher than when he ate a quarter cup of pure sugar, which he said was the worst he felt during the experiment.<div type="image" title="A man and woman smiling on either side of a baby with a birthday cake." height="1103" width="1440" msid="104309660" hostid="261"></div>"I felt terrible," he said. "It was the worst I felt in as long as I can remember. I was exhausted, I was just beyond tired, I was in a bad mood, I was hungry."But he didn't "crash" or feel hungrier after eating the oatmeal or watermelon as those who fearmonger about blood sugar would have you believe. That's because, despite raising blood-sugar levels, watermelon and oatmeal are more satiating and have more nutritional value than pure sugar."I've always been told that blood-sugar spikes, then blood-sugar dips, lead to excess hunger," he said.Guess says there's no conclusive evidence to back up this common idea."We don't know that just because your blood glucose goes up high that it's necessarily going to drop and crash all down," Guess said. "There is a question, though, about whether crashes, let's call them, might be related to hunger. There've been a lot of studies trying to look at this, and they're not consistent at all."She pointed to studies in which participants raised their blood sugar in a controlled manner to create a peak and a drop. Greater blood sugar raises and drops did not seem to affect self-reported hunger or how much people ate afterward, Guess said."The evidence is not convincing that blood glucose alone influences your food intake or your hunger," Guess said, meaning that eating foods that cause your blood sugar to rise up doesn't necessarily make it harder to lose weight.Weight loss can improve health for some, and for that reason Guess said Syatt's experiment was a valuable reminder that healthy people who don't have diabetes shouldn't worry about their blood sugar fluctuating but rather whether they're living a healthy, sustainable lifestyle that will help them reach their goals."Generally speaking, weight loss and a calorie deficit will cause your glucose to go down anyway, and I cannot think of a reason why having a normal rise after you eat is going to impede your weight loss in any way," Guess said.What evidence does show, however, is that having a diet high in heavily processed carbohydrates and low in whole foods and plant-based foods contributes to the risk of developing type 2 diabetes, Guess says."Yes, the majority of your nutrition should be whole, minimally processed, high-quality, <a target="_blank" href="https://www.insider.com/high-protein-daily-diet-to-lose-body-fat-keep-muscle-2021-8">high-protein</a>, high-fiber," Syatt said. "You should also eat a lot of fruit and feel free to enjoy an ice cream or a treat here and there."<h2>Exercise raises your blood sugar too</h2>Syatt further illustrated her point by adding that some people were simultaneously saying blood-sugar spikes were bad and <a target="_blank" href="https://www.insider.com/why-hiit-classes-arent-necessary-to-lose-fat-get-fit-2020-9">high-intensity exercise</a> was good, but they were failing to acknowledge that exercise can raise your blood sugar, too.<div type="image" title="A screengrab from Jordan Syatt's CGM showing a spike in blood sugar." height="810" width="1080" msid="104309662" hostid="261"></div>"Low-intensity workouts actually reduce your blood sugar, but for high-intensity workouts, your body needs more fuel, so your liver will release blood sugar in order to fuel that workout," Syatt said. "So if you look at my blood sugar, some of my highest blood-sugar spikes were not from eating, but from actually exercising."Brenner said both gym workouts and stress could lead to rises in blood glucose: "That's because glucose is mobilized from glycogen stores as energy. If you're scared by a tiger and you have to run fast, that mobilizes glucose from glycogen, and that's normal and good."<h2>CGMs aren't necessary for people who don't have diabetes</h2>So, if you're tempted to buy a CGM but are healthy and don't have diabetes, it might be a level of tracking that you just don't need.Guess says people without diabetes should worry less about their blood sugar and focus their energy on bigger issues."If people are concerned about anything," she said, "it should be their cholesterol and blood pressure because we have very good data that an enormous proportion of the population could improve their health by addressing those two things rather than blood glucose."

A fat-loss coach lost 12 pounds while spiking his blood sugar to prove you don't need to be scared of fruit and oatmeal 

<ul class="summary-list"><li><keyword id="13137628" type="UNKNOWN" weightage="60" keywordseo="nathan-chen" source="Orion">Nathan Chen</keyword> is a US figure skater who just set a new world record at the Beijing <keyword id="12090559" type="UNKNOWN" weightage="60" keywordseo="winter-olympics" source="Orion">Winter Olympics</keyword>.</li><li>Chen fuels his performance with a high-protein <keyword id="11892706" type="UNKNOWN" weightage="60" keywordseo="diet" source="Orion">diet</keyword> full of fruits and veggies.</li></ul>American figure skater Nathan Chen broke a world record at the 2022 Winter Olympics in Beijing, and his performance is fueled by a diet focused on <keyword id="11992727" type="UNKNOWN" weightage="60" keywordseo="protein" source="Orion">protein</keyword>, fruits, and vegetables.<a href="https://www.insider.com/nathan-chen-us-figure-skater-breaking-records-2022-2">Chen, 22, performed a near-flawless routine</a> scoring 113.97 on February 8.To perform at his best, Chen trains hard — 4-5 hours a day — and eats a high-protein diet with plenty of snacks.Breakfast is really important for Chen because he usually trains in the morning, he told the <a href="https://www.usada.org/spirit-of-sport/nutrition/nathan-chen-morning-food/">USADA</a>. He makes sure he eats a balanced meal with protein, carbs, and vegetables.According to <a href="https://www.delish.com/food-news/g4764/eat-like-an-olympian/">Delish</a>, an average day of eating for Chen could be:<ul><li>Breakfast: Smoothie, egg wrap, yogurt, and corn flakes</li><li>Snacks: Yogurt, dark chocolate almonds, fruit, or Special K bars</li><li>Lunch: Meat sandwich, yogurt, fruit</li><li>Dinner: Rice, pasta, or bread with fish, red meat, or chicken, plus a vegetable and sometimes soup</li></ul>"For me, it works best to eat a bigger meal hours before competition and then snack on things that are higher in carbs before I compete," Chen said, and he keeps snacks with him to keep his energy up throughout the day.<h2>Chen eats lots of fruit for nutrients and hydration</h2>Chen prefers to get all his nutrients in through food rather than taking supplements, <a href="https://www.usada.org/spirit-of-sport/nutrition/nathan-chen-vitamin-packed-foods/">he previously said</a>, so eats lots of fruits and veggies like watermelon, spinach, oranges, and broccoli, as well as quinoa, eggs, tofu, and dark chocolate.Fruit helps Chen stay hydrated too, he said."To stay healthy at home and on the road, hydration is my first step," Chen said. "I'm a big watermelon fan, and it's perfect for keeping me hydrated during training and keeps me from craving sweets."Staying hydrated and energized is important for Chen's active lifestyle.When preparing for a competition, he gets up at 7.30 a.m. and does three training sessions every day, he told <a href="https://www.delish.com/food-news/g4764/eat-like-an-olympian/">Delish</a>. Chen complements his time on the ice with strength workouts in the gym and cycling.

You Searched For "watermelon workout fuel" and got 5 results

Sweet and nutritious: exploring the health benefits of watermelon

BI India Bureau

This electrolyte powder is used by athletes and firefighters to rehydrate quickly - it also helps me curb dehydration from alcohol, workouts, and sickness

Connie Chen,Connie Chen

Why an energy bar might be the worst thing to eat before a workout

Erin Brodwin

A fat-loss coach lost 12 pounds while spiking his blood sugar to prove you don't need to be scared of fruit and oatmeal

Rachel Hosie

US figure skating champion Nathan Chen shared his high-protein diet, from egg wraps to meaty pasta

Rachel Hosie