So, now I have your attention with pop icon Harry Styles, (I promise I will come back to him later!) let's get down to the serious matter of finding out why I consider watermelon a Superfood for Sailors.
Whether you're a sailor, yacht crew, or enjoy an active lifestyle, food no longer just becomes about keeping hunger at bay; it’s about staying hydrated, energised, and fueled for whatever the day on the water brings. And if there’s one superfood that seems tailor-made for the life aquatic, it’s watermelon.
For sailors, hydration is a constant priority, and watermelon has it all: it’s over 90% water, naturally sweet, and endlessly refreshing. It has the texture to make you feel like you are nourishing your body and is easy to eat even when sea sickness is looming on the horizon. Thanks to its fantastic nutritional profile, a juicy slice of watermelon quenches your thirst and also keeps you topped up with beneficial nutrients. As you may have guessed the health benefits of watermelon aren’t just about the liquid; watermelon boasts an impressive combination of vitamins and minerals, like potassium, that help replenish lost electrolytes naturally, without the need for artificial powders or chemically laden electrolyte drinks. Staying hydrated this way can also reduce fatigue, so you’re sharp and focused for those times when you need it most.
It is not always champagne sailing! Being out on the water is physically demanding, The constant moving, lifting, pulling, winching, balancing, and sometimes simply trying to stay upright means that you are using a lot more of your body's energy. Watermelon’s C and B vitamins are like a natural mini-shot of energy and immune support, helping to keep you resilient, inside and out. Vitamin C doesn’t just help to fend off colds; the antioxidant activity of Vitamin C can help protect against UV-induced damage caused by free radicals. Keep your sunscreen on of course, but know that by keeping your vitamin C levels at optimum you are giving your body what it needs to help repair the damage that can be caused by sun exposure.
And it doesn´t stop there! Watermelon contains a unique amino acid called citrulline, which can help reduce muscle soreness. Whether you’ve been hoisting sails, handling lines, or simply moving about the boat, a bit of citrulline can ease the strain and keep you ready for whatever the next day throws your way. Now if you want to get into the specifics the white rind actually contains a bit more of this magic amino acid than the flesh. Don't worry I have you covered. You can find the recipe for a delicious curry using the rind on my blog here. Who would have thought eating the part of the watermelon that you would normally throw away could be so tasty and nutritious?
Lycopene is another star nutrient in watermelon, the antioxidant that gives it its lovely pink-red colour. Lycopene has some amazing anti-inflammatory benefits, perfect for those small but constant stresses that come with life at sea.
One of my favourite things that I love about Watermelon is it is a low-calorie, nutrient-dense hydration-packed food that also offers fibre. If you follow me on social media or have been to any of my workshops you will know the importance I place on good gut health for sailors. Fibre is one of the main ingredients for good gut health. It is essential for life at sea to aid digestion and keep things moving when you are out on the water. Constipation is one of the low points of living at sea and comes from not getting the right balance of nutrition.
Another appealing fact is that watermelon can go a surprisingly long way. If kept whole, it stores well for several days without refrigeration and can be sliced and served in various ways—plain, in salads, or even as a blended drink (add a touch of lime, and you’re golden!). Whilst it is often thought of as a desert or sweet moment, my Funa (fake tuna) recipe will have you blown away with how delicious marinating the watermelon in soy sauce (and a few other things!) can be. It uncannily resembles tuna (sorry for the pun) and is a big favourite onboard our boat served in a poke bowl or in sushi and if you pop a spoonful in a gem lettuce leaf, you can serve it as an impressive entree!
Ok so for those of you who have been patiently waiting for more of Harry Styles here is, as promised!
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The Small Vegan Kitchen Community is a global family of like-minded cruisers/sailors who want nutritious, tasty and simple-to-prepare meals from wherever they are sailing in the world.
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