Health MOT

Urine Colour Analysis

How to check your urine for signs of dehydration
The urine colour chart is a simple way to check whether or not you’re drinking enough fluids to stay hydrated. The test is usually carried out first thing in the morning.

Discarding the first part of your urine stream, collect a small sample of urine in a clear container. Hold the sample in front of a white background, in good light, and compare
the colour to the chart below. The lower the number, the better the result.

If your urine matches the colours 1, 2 or 3 you are considered well-hydrated (Armstrong, 2000).

If your urine matches any of the colours 4 to 8 you are dehydrated and need to drink more fluid.

Note: Certain medicines and vitamins can affect the colour of urine, making it bright or discoloured. If any of these have been taken, this test is unreliable. The colours in this chart should only be used as a rough guide. If more accurate comparison is required, please go to an original source.

Reference: Armstrong, L.E. (2000). Performing in Extreme Environments, Human Kinetics, Champaign, IL.

Prevention
You can avoid becoming dehydrated by drinking plenty of water – around eight glasses every day. Increase your fluid intake if you are active, if the weather is particularly hot, or if you are ill with sickness and/or diarrhoea.

Fluids for sport
A sedentary person living in a cool climate loses about 1.5 litres of fluids per day… whereas an athlete engaging in just one hour of heavy exercise can lose up to four litres!

Even quite mild dehydration can have an effect on an athlete’s performance – hardly surprising when you consider that muscle tissue is roughly 80-85 per cent water. So how much should you be drinking? The increased fluid needs of your body depends on the type, intensity and duration of your chosen sport, as well as the air temperature. However there are a few simple guidelines that will help to ensure your body never becomes dehydrated.

Before exercise:
Drink lots of water. 24 hours before an exercise session drink plenty of fluids and remain hydrated. Drink roughly 500ml of fluid gradually over the two to three hours before training.

During exercise:
Drink 150-350ml of fluid at 15-20 minute intervals, beginning at the start of exercise. Plain water is usually sufficient for exercise lasting less than one hour. For exercise periods longer than an hour you may need to have a bit of extra energy. Choose either a special sports tonic or better still save yourself money and make your own energy-booster drinks. Simply blend 500ml of fruit juice with 500ml of water. This will supply the necessary water, sugar (glucose and fructose) and electrolyte minerals (sodium and potassium) together with lots of other vitamins. There is no real need to replace salt during a single exercise session of moderate duration – eg less than three to four hours. However you can simply add one quarter level teaspoon of salt to your home-made fruit drink if required.

The most important message here is to drink plenty of water before, during and after exercise – if you feel thirsty you are already dehydrated! But don’t go mad and drink
too much either.

For more information on veggie diets for sportspeople, see the Vegetarian &
Vegan Foundation’s guide, The Food of Champions.

Urine Colour Chart