Urine color and volume are two great indicators of hydration status.
Since we know many athletes begin competition or play already in a dehydrated state, I thought I’d make it easy to do a quick check to see where you’re at. Now remember this tool is used as a guide, and there are many additional factors which can alter urine color. For example, consuming too many B vitamins may cause urine to appear highlighter yellow, high consumption of beets or blackberries may induce a red color or tint, medications can also alter the appearance, and more.
Keep these varying factor in mind and if you have any serious medical concerns, please consult with your primary care physician!
What Is Optimal Urine Color?
Urine color is optimal between 1-3 on the scale above.
Can You Become Over Hydrated?
Yes, one can absolutely become over hydrated which also hurts performance due to the dilution of many vitamins and minerals. In efforts to stay consistent with fluid intake, please discuss a hydration plan with a Registered Dietitian so you do not end up doing more harm than good.
How Much Water Should I Consume Daily?
Daily hydration amounts will vary from person to person, so listen to your body. Some recommendations state 4L for males and 3L for females (for those over 18 years of age). However, I tend to give the advice that if one is using the restroom every couple of hours and maintaining a light pale color, you are most likely staying well hydrated!
For more information on sports nutrition topics, one-on-one consulting, or the creation of an individualized fueling plan…click HERE to learn!