Why do nutrition experts warn players against eating watermelon before matches?

In the world of professional sports, physical and technical preparation are no longer the sole factors determining results; sports nutrition has become an essential pillar for ensuring peak performance. With advancements in sports medicine, the timing of meals has become just as important as their quality. Food choices that appear healthy and refreshing can become physiological and mental obstacles for athletes as soon as the starting whistle blows. In this context, watermelon stands out as one of the fruits that sparks considerable debate regarding the optimal timing for athletes to consume it.

Why is watermelon forbidden before matches?

Although watermelon is a beloved and refreshing fruit, especially in hot weather, nutritional experts place it on the "red list" in the hours leading up to matches. The primary reason lies in its composition; watermelon contains between 90 and 92% water, making it a natural and potent diuretic. Consuming large quantities of it before a game leads to rapid bladder filling, causing physiological pressure on the player and a frequent urge to urinate, whether during warm-ups or even during halftime.

In an exclusive statement to Okaz newspaper, clinical nutritionist Dr. Fawzia Kamel explained that this physiological disturbance directly and negatively affects a player's mental focus. A player suffering from bladder pressure loses some of their mental stability, which can lead to delayed reactions or poor decision-making on the field. She added that the low fiber content of watermelon, compared to its high water volume, causes the body to absorb and excrete water very quickly, which contradicts its need for stable fluid balance during strenuous physical activity.

The other side: When is watermelon beneficial?

The warning against consuming watermelon applies only to the pre-match period, but it remains an excellent choice at other times. Dr. Fawzia confirms that outside of competition, watermelon is a "treasure trove" of benefits; it contains powerful antioxidants such as lycopene, as well as vitamins C and A. These elements play a vital role in supporting heart health, improving blood circulation, and reducing muscle inflammation, making it an ideal snack on rest days or after training to aid muscle recovery.

Recovery alternatives: bananas and oranges

Regarding ideal post-match alternatives to replenish what the body has lost, Dr. Fawzia recommends bananas and oranges. Bananas are a rich source of potassium, which helps treat muscle cramps and restores fluid and electrolyte balance, while oranges provide vitamin C and fluids in moderation without overburdening the urinary system, thus accelerating energy recovery.

Golden tips for a complete athletic lifestyle

The specialist concluded her remarks with a set of comprehensive recommendations for athletes to ensure peak readiness, including:

• Focus on complex carbohydrates and lean proteins well in advance of playing.
• Avoid foods with a high water content immediately before the whistle.
• It is necessary to shower and change clothes immediately after the match to avoid skin infections.
• Getting enough sleep is essential for physical and mental recovery.