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Hydration tools

Do you know if you are drinking enough? Check our tools to help you to become better hydrated.

Assess your hydration through the urine color chart

You want to know if you are drinking enough? Follow these three simple steps:

  1. Check your urine color.
  2. Click on the corresponding color on the urine color chart below.
  3. Learn more about your hydration and how to keep it optimal!

Urine Color Chart

Click in one of the layers for information

Urine this pale is unusual. You are well-hydrated!

Great! You likely drink adequate fluids.

What should I do ?

Keep it up! Just don't overdo it.

Why hydration matters ?

Water is very important for your body. Learn more about why here.

Did you know that you get most of the water you need through fluid intake? Water and other beverages usually make up 70 to 80% of your total daily water intake. Drink up and learn more here.

Great work! This is a 'well-hydrated' urine color!

Great job! It looks like you have an adequate water intake.

What should I do ?

To keep it up, don't hesitate to drink an extra glass (250mL) of water.

Why hydration matters ?

Water is very important for your body. Learn more about why here.

Did you know that water needs change over time? Make sure you know how much you should be drinking here.

Great job! Pale urine suggests you are well hydrated.

Great work! It looks like you have a 'well-hydrated' urine color.

What should I do ?

If ever your urine looks a little darker, don't hesitate to drink an extra glass (250mL) of water.

Why hydration matters ?

Water is very important for your body. Learn more about why here.

Water is a key companion when exercising. It may help you perform better. Learn more here.

You may not be drinking enough.

You may not be well hydrated

What should I do ?

Try to drink an extra 1 to 2 glasses of water (250-500mL) over the next few hours to improve.

Why hydration matters ?

Water ensures that the body functions properly. Do you know that daily water needs differ between people? Find out how much you need every day here.

Did you know that water can help with weight management? Find out how here.

You are likely not drinking enough.

Your hydration may not be optimal.

Your hydration may not be optimal.

What should I do ?

Try to drink an extra 1 to 2 glasses of water (250-500mL) over the next few hours.

Why hydration matters ?

Water ensures that the body functions properly. Check how you may improve your hydration!

Did you know that good hydration has a positive influence on stress? Find out more here.

Did you know that dehydration could impact cognitive functions and mood? Find out more here.

You are likely not drinking enough.

You may not be optimally hydrated.

What should I do ?

Try to drink an extra 2 to 3 glasses of water (500-750mL) over the next few hours.

Why hydration matters ?

Water ensures that the body functions properly. Check out what you could be improving in your hydration by evaluating your daily habits here.

Did you know that drinking water in the morning helps you stay hydrated? Learn more here.

This is an exceptionally dark urine color.

You are most probably not well hydrated. Did you know that dehydration can contribute to fatigue and bad mood?

What should I do ?

Try to drink an extra 2 to 3 glasses of water (500-750mL) over the next few hours.

Why hydration matters ?

Water ensures that the body functions properly. Check out the recommended intakes to know how much you should be drinking daily here.

Do you know there is evidence of a link between dehydration and health? Learn more here.

Urine this dark is unusual; it might signal that you really don't drink enough and may be at risk of dehydration. Did you know that dehydration is a risk factor for kidney stones? If your urine is often this color bring it up with your physician.

Why hydration matters ?

Do you know there is evidence of a link between dehydration and kidney stones? Learn more here.

Click in one of the layers for information

Urine this pale is unusual. You are well-hydrated!

Great! You likely drink adequate fluids.

What should I do ?

Keep it up! Just don't overdo it.

Why hydration matters ?

Water is very important for your body. Learn more about why here.

Did you know that you get most of the water you need through fluid intake? Water and other beverages usually make up 70 to 80% of your total daily water intake. Drink up and learn more here.

Great work! This is a 'well-hydrated' urine color!

Great job! It looks like you have an adequate water intake.

What should I do ?

To keep it up, don't hesitate to drink an extra glass (250mL) of water.

Why hydration matters ?

Water is very important for your body. Learn more about why here.

Did you know that water needs change over time? Make sure you know how much you should be drinking here.

Great job! Pale urine suggests you are well hydrated.

Great work! It looks like you have a 'well-hydrated' urine color.

What should I do ?

If ever your urine looks a little darker, don't hesitate to drink an extra glass (250mL) of water.

Why hydration matters ?

Water is very important for your body. Learn more about why here.

Water is a key companion when exercising. It may help you perform better. Learn more here.

You may not be drinking enough.

You may not be well hydrated

What should I do ?

Try to drink an extra 1 to 2 glasses of water (250-500mL) over the next few hours to improve.

Why hydration matters ?

Water ensures that the body functions properly. Do you know that daily water needs differ between people? Find out how much you need every day here.

Did you know that water can help with weight management? Find out how here.

You are likely not drinking enough.

Your hydration may not be optimal.

Your hydration may not be optimal.

What should I do ?

Try to drink an extra 1 to 2 glasses of water (250-500mL) over the next few hours.

Why hydration matters ?

Water ensures that the body functions properly. Check how you may improve your hydration!

Did you know that good hydration has a positive influence on stress? Find out more here.

Did you know that dehydration could impact cognitive functions and mood? Find out more here.

You are likely not drinking enough.

You may not be optimally hydrated.

What should I do ?

Try to drink an extra 2 to 3 glasses of water (500-750mL) over the next few hours.

Why hydration matters ?

Water ensures that the body functions properly. Check out what you could be improving in your hydration by evaluating your daily habits here.

Did you know that drinking water in the morning helps you stay hydrated? Learn more here.

This is an exceptionally dark urine color.

You are most probably not well hydrated. Did you know that dehydration can contribute to fatigue and bad mood?

What should I do ?

Try to drink an extra 2 to 3 glasses of water (500-750mL) over the next few hours.

Why hydration matters ?

Water ensures that the body functions properly. Check out the recommended intakes to know how much you should be drinking daily here.

Do you know there is evidence of a link between dehydration and health? Learn more here.

Urine this dark is unusual; it might signal that you really don't drink enough and may be at risk of dehydration. Did you know that dehydration is a risk factor for kidney stones? If your urine is often this color bring it up with your physician.

Why hydration matters ?

Do you know there is evidence of a link between dehydration and kidney stones? Learn more here.

Click in one of the layers for information

Urine this pale is unusual. You are well-hydrated!

Great! You likely drink adequate fluids.

What should I do ?

Keep it up! Just don't overdo it.

Why hydration matters ?

Water is very important for your body. Learn more about why here.

Did you know that you get most of the water you need through fluid intake? Water and other beverages usually make up 70 to 80% of your total daily water intake. Drink up and learn more here.

Great work! This is a 'well-hydrated' urine color!

Great job! It looks like you have an adequate water intake.

What should I do ?

To keep it up, don't hesitate to drink an extra glass (250mL) of water.

Why hydration matters ?

Water is very important for your body. Learn more about why here.

Did you know that water needs change over time? Make sure you know how much you should be drinking here.

Great job! Pale urine suggests you are well hydrated.

Great work! It looks like you have a 'well-hydrated' urine color.

What should I do ?

If ever your urine looks a little darker, don't hesitate to drink an extra glass (250mL) of water.

Why hydration matters ?

Water is very important for your body. Learn more about why here.

Water is a key companion when exercising. It may help you perform better. Learn more here.

You may not be drinking enough.

You may not be well hydrated

What should I do ?

Try to drink an extra 1 to 2 glasses of water (250-500mL) over the next few hours to improve.

Why hydration matters ?

Water ensures that the body functions properly. Do you know that daily water needs differ between people? Find out how much you need every day here.

Did you know that water can help with weight management? Find out how here.

You are likely not drinking enough.

Your hydration may not be optimal.

Your hydration may not be optimal.

What should I do ?

Try to drink an extra 1 to 2 glasses of water (250-500mL) over the next few hours.

Why hydration matters ?

Water ensures that the body functions properly. Check how you may improve your hydration!

Did you know that good hydration has a positive influence on stress? Find out more here.

Did you know that dehydration could impact cognitive functions and mood? Find out more here.

You are likely not drinking enough.

You may not be optimally hydrated.

What should I do ?

Try to drink an extra 2 to 3 glasses of water (500-750mL) over the next few hours.

Why hydration matters ?

Water ensures that the body functions properly. Check out what you could be improving in your hydration by evaluating your daily habits here.

Did you know that drinking water in the morning helps you stay hydrated? Learn more here.

This is an exceptionally dark urine color.

You are most probably not well hydrated. Did you know that dehydration can contribute to fatigue and bad mood?

What should I do ?

Try to drink an extra 2 to 3 glasses of water (500-750mL) over the next few hours.

Why hydration matters ?

Water ensures that the body functions properly. Check out the recommended intakes to know how much you should be drinking daily here.

Do you know there is evidence of a link between dehydration and health? Learn more here.

Urine this dark is unusual; it might signal that you really don't drink enough and may be at risk of dehydration. Did you know that dehydration is a risk factor for kidney stones? If your urine is often this color bring it up with your physician.

Why hydration matters ?

Do you know there is evidence of a link between dehydration and kidney stones? Learn more here.

* These volumes are meant to give general guidelines on how to improve hydration. Individual needs vary. When in doubt, particularly during pregnancy, start by increasing water intake by one to 2 glasses, and reassess urine color afterwards.

* These volumes are meant to give general guidelines on how to improve hydration and were measured in adults. Individual needs vary. When in doubt, particularly in children, start by increasing water intake by one to 2 glasses, and reassess urine color afterwards.

Order a paper version here

The urine color scale was developed by Pr. Lawrence E. Armstrong in 1988.

The urine color chart is registered with the U.S. Patent and Trademark Office and with the European Office for Harmonization in the Internal Market, Trademark and Designs. It is reproduced with permission from Lawrence E. Armstrong, University Professor. Urine color may be influenced by the content of diet or medical treatments.

Armstrong, L.E., et al., Urinary indices during dehydration, exercise, and rehydration. Int J Sport Nutr, 1998. 8(4): p. 345-55.