What the Colour of Your Wee Says About Hydration
It might not be the most glamorous topic but your wee (urine) is one of the easiest and most reliable ways to check if you're drinking enough water. The colour of your urine can give you a pretty clear indication of how hydrated or dehydrated you are.
Why It Matters
Water helps your body with everything from regulating temperature and flushing out toxins to supporting brain function and digestion. When you don’t drink enough, your body holds on to more waste and your urine becomes darker as a result.
Checking the colour of your wee is a quick and simple way to keep tabs on your hydration levels. No fancy tests needed!
The Hydration Colour Chart
The average human body need approximately 2 litres of water a day but your urine is the best guide as to how much you specifically need. Here’s a general guide to what the colour of your urine might mean:
Pale yellow to straw-coloured: This is the ideal. It usually means you’re well hydrated.
Dark yellow: Still normal, but a sign that you should probably drink some water soon.
Amber or honey-coloured: Likely a sign of dehydration. Your body needs more water.
Brownish or very dark: A sign of severe dehydration. Drink water immediately and consult a doctor if it continues.
Clear: While not harmful, it may mean you’re drinking a bit more water than necessary. This isn’t a big problem but can signal overhydration in rare cases.
(Note: Some foods, vitamins and medications can affect the colour of your urine too so keep that in mind.)
When to Check
First thing in the morning is a good time to check as your wee is usually more concentrated after a night’s sleep. Throughout the day your urine should gradually become lighter in colour, if you're staying on top of hydration.
Stay on Track with Simple Habits
Keep a water bottle nearby and sip regularly
Drink a glass of water with each meal
Eat more water-rich foods like cucumber, watermelon and oranges
Use the colour check as a gentle daily reminder
Your Body’s Built-In Hydration Check
Paying attention to the colour of your wee is one of the easiest ways to know whether you're drinking enough water. If it’s dark, top up your fluids. If it’s light, you’re on the right track.
It might feel a bit awkward to talk about but it’s an easy habit that helps you stay healthy, energised and well hydrated.