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Home » Blog Page » athetes » Urine Color Test for Hydration

Urine Color Test for Hydration

July 14, 2016 By joanna

There are many symptoms to dehydration that I listed in a previous post.  When not exercising, this is a good time to take the urine color test for hydration – the darker the color, the more water you need (and maybe electrolytes, too!).  When exercising, this is probably not that great of an indicator as most of us will have a darker urine color after we exercise, even if are hydrating.  The key is to keep an eye on it before and after to get a better picture of your hydration levels.

The kidneys will concentrate the urine in an effort to conserve water.  Sometimes it empties the bladder to help concentrate electrolytes in the body in an effort to slow the rate of dehydration.  (hence ‘going to pee’ frequently while exercising can actually mean you are dehydrating and need more electrolytes to keep the water inside the cells as needed vs. you are actually hydrating well). 

Theoretically, based on ACSM (American College of Sports Medicine) guidelines, the recommendation is to consume 14-32 ounces of water per hour.  1 L is the maximum which is about 34 ounces – the body just cannot process that!  When exercising, especially running, there is no way to consume 34 oz of liquid in an hour.

A good way to check your hydration levels can be using a urine color test – a chart.  The less color, the more hydrated you are.   The darker the color, the more dehydrated you are.  Although totally clear and no color may mean you are over-hydrated. Not very complicated!

For athletes, if you finish your session of exercise and your urine is really dark, you need to get more water into you.  Keep drinking your water and checking every hour to see if the color has improved.  If in a few hours of going to pee, if it does not improve, a trip to the doctor is probably in order or maybe the ER.  It can take several days to weeks to recover from dehydration fully.  Checking the urine color may be a good indicator as to how good of a job with hydration you are doing during the day or whether you have recovered and your symptoms of dehydration have also subsided.urine color test bottle with notes

NOTE:  It is OK and normal to have yellow urine if you are taking a multi or B-complex vitamin.  Then your urine would be a glowing yellow.

NOTE: The only time it is acceptable that your urine is reddish in color is if you have eaten beets or drank beet juice – you will think you are internally bleeding (which is a problem requiring medical attention!!) but it is just the red from the beets you ate.  Scares me every time!

As you can see from the graphic on the side, the levels of color change are pretty obvious.  You may also notice, that when you are dehydrated and needing more water, the amount of urine output is half of what it should be or less than that!   This is a sign you will need to continue drinking 8 ounces of water per hour until the color level returns closer to a normal level.

NOTE: When you wake up in the morning after 8 hours of sleep, you are dehydrated to a degree.  The color of that pee is highly concentrated at that time of morning.  It is the rest of the day you want to make sure it becomes clearer.

If it is clear and you still have issues with dehydration symptoms, then you need to add electrolytes and add them quickly as your body is not utilizing the water and the water is not being absorbed.  Rather it is just going right thru you and not into the cells where you want it.  I can help you sort thru which supplements to use for this and which foods can help with electrolytes based on the symptoms.  (certain symptoms correlate with specific electrolytes)urine test by beer type

For those who drink beer regularly, which many athletes do after events, beer doesn’t help with hydration if you have more than one… but it totally does hit the spot after a race or longer 2-4 hour ride!

Alcohol can lead to dehydration, so be careful how much you consume the evening before and that same day after an event’s celebratory beer has been consumed.  1 drink is enough to calm the nerves, but 2 may lead to dehydration.

If your urine looks like a IPA or Pale Ale, drink more water instead of beer.  If it looks like a Guinness or stout, you don’t need to drink more water…you need to seek medical attention immediately!

A general rule of thumb in terms of how much water to take in per day is by taking your weight and dividing it by 2.  This will provide you with the number of ounces of water you should be taking in per day.  If you can check your urine color, you can determine if you are getting close to that optimal level or not.

References: https://phc.amedd.army.mil/

Filed Under: sports nutrition Tagged With: athetes, dehydration, urine color

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I began working with Joanna a year or so ago after a stay in the hospital for kidney stones and an E Coli infection. I was concerned about what would best serve my nutritional needs and keep my kidneys healthy. In addition, my a 1 c was elevated indicating borderline diabetes. It is a condition that runs in the family so I wanted to be proactive. Simultaneously, the pandemic necessitated quarantine so our monthly sessions were an anchor to some sense of normalcy in an abnormal time.  I'm not someone who responds well to 'You have to..." Joanna's style is guidance and suggestion, without absolutes. As a result of our time together, my a1c lowered to within normal range and I lost 20 lbs.  Some of our sessions were spent exploring long-standing attitudes and behavioral patterns that didn't serve me and I was able to see my way clear of many of them. Joanna is a body-mind-spirit professional whose services can be offered either in person or online. With her supportive coaching, you will experience positive life changes too.
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My girl Joanna Chodorowska is the quintessential iron woman ASTERISK *with a hip replacement!!!!! who consults with athletes for sports needs. OK I'm NOT a tri-athlete, but have ongoing issues from a couple of recent fractures that have affected my body/energy/wellness/psyche and Joanna has been there for me!!!! Her knowledge and recommendations for healing have been invaluable! I am basically focusing on healing and anti inflammatory issues and she is a veritable compendium of knowledge with some love and understanding. If your VESSEL isn't right call her at Nutrition In Motion LLC. HH
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In 2012 I was new in the world of triathlons and had completed an Ironman. While it was a great experience, I had major cramping and had poor nutrition throughout the race. I also found myself cramping up in marathons and with a goal of a sub 3 marathon, I knew I couldn't achieved that if race day nutrition wasn't fixed. I found Joanna through various friends that had used her and recommended her services. We had phone sessions because live quite a distance from her office, but it worked out great. She made sure to individualize my nutrition plan to fit my exact needs. I completed another Ironman earlier this month and PR'd by over an hour and placed 3rd in my AG and 8th OA female not including pros. My marathon is at a 3:05 but hope to get sub 3 very soon and am confident that with my new race day nutrition, I will!
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"Thank you for all your awesome advice!!!! ..[Race Day] Nutrition is tough because it can really derail you, but it is hard to practice. I really appreciate your description of symptoms because it is easy to know that there is something wrong, but hard to know the cause and how to fix it. I really appreciate your expertise here and can't wait to Saturday's race!" Marita M
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JY

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2015-02-12T20:30:53+00:00
" I followed Coach Joanna's [nutrition] plan to perfection.  I weighed in yesterday at 148 with 7% body fat... At 52 ...maybe for the first time in my life...I can say..I am ripped...and ready...I usually race at 159 and usually weigh 169." JY
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huge impact

'Just want to thank you for introducing me a your 2 week detox diet.

It has made a huge impact on my life. ... This "diet" really worked because it was really easy.

I did find myself a few pounds down. ...because of the diet, my normal way of eating has permanently changed. ... I was introduced to a variety of foods that I normally never ate. .... Job well done Joanna.'  - DG

Nutrition in Motion PA - personal whole body nutrition & eating disorder recovery coach
2015-02-08T21:58:00+00:00
'Just want to thank you for introducing me a your 2 week detox diet. It has made a huge impact on my life. ... This "diet" really worked because it was really easy. I did find myself a few pounds down. ...because of the diet, my normal way of eating has permanently changed. ... I was introduced to a variety of foods that I normally never ate. .... Job well done Joanna.'  - DG
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a real person detox!

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I am really looking forward to this and the cooking." BO

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2015-02-08T21:51:11+00:00
"I like the [detox] plan because all the food sounds good and you feel like a “real” person that doesn’t stop her life for a detox. I don’t feel like I have to eat at home for 2 weeks, life can go on. I am really looking forward to this and the cooking." BO
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Feeling a lot stronger

Thank you again SO much for all this awesome info. I am honestly feeling a lot stronger in my training lately and the heat isn't bothering me at all. 

I am also cramping less in my runs lately, and really attribute a lot of this to our fixing my constant state of dehydration and I'm just more aware of my fueling during the day since our first session. Just feeling really grateful!  - Sara C

Nutrition in Motion PA - personal whole body nutrition & eating disorder recovery coach
2015-02-06T20:01:24+00:00
Thank you again SO much for all this awesome info. I am honestly feeling a lot stronger in my training lately and the heat isn't bothering me at all.  I am also cramping less in my runs lately, and really attribute a lot of this to our fixing my constant state of dehydration and I'm just more aware of my fueling during the day since our first session. Just feeling really grateful!  - Sara C
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Conquering my demons

“I am conquering my demons, and The Path To Heal is the only thing that changed” AR 2014
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2015-02-06T19:59:02+00:00
“I am conquering my demons, and The Path To Heal is the only thing that changed” AR 2014
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I followed the plan to perfection

"I followed Coach Joanna's plan to perfection.
I weighed in yesterday at 148 with 7% body fat..  At 52 ...maybe for the first time in
my life...I can say..I am ripped...and ready...I usually race at 159 and usually weigh 169."  -  John Y 2013
Nutrition in Motion PA - personal whole body nutrition & eating disorder recovery coach
2015-02-06T19:51:36+00:00
"I followed Coach Joanna's plan to perfection. I weighed in yesterday at 148 with 7% body fat..  At 52 ...maybe for the first time in my life...I can say..I am ripped...and ready...I usually race at 159 and usually weigh 169."  -  John Y 2013
https://nutrition-in-motion.net/testimonials/i-followed-the-plan-to-perfection

Burden was lifted!

"I feel like a burden has lifted by the Path To Heal session.

I feel empowered now to go eat healthy and stop this self sabotage' - LJ

Nutrition in Motion PA - personal whole body nutrition & eating disorder recovery coach
2015-02-05T16:47:49+00:00
"I feel like a burden has lifted by the Path To Heal session. I feel empowered now to go eat healthy and stop this self sabotage' - LJ
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