Urine Color: What Does It Say About Your Hydration?

Your urine can tell you a lot about your health – including whether you’re properly hydrated. So, let’s look at a few different things you should know about urine color and how you can deduce your hydration levels from that.
If your urine comes out very clear, or almost transparent, then that means you’re drinking a lot of water, perhaps even too much. While it’s good to know that you’re properly hydrated, too much water can put a higher strain on your kidneys. They’re already working hard enough as it is – you don’t want to overexert your kidneys.
Pale Yellow/Straw
Urine that’s very pale yellow – perhaps like straw or hay – is the perfect color. This means that you’re healthy, hydrated, and everything else health-wise checks out great. The same goes for any urine that’s a bit more transparent yellow than straw colored. These are all signs of great hydration.
Dark Yellow
If your urine is dark yellow, then that means you’re still doing alright but that you should probably drink some water soon. This doesn’t mean that you’re dehydrated; instead, it means that you’re still healthy and doing fine. Just make sure to get a bit of water in you soon after and you’ll be great.
Amber-colored urine is a surefire sign that you’re not getting enough water and need to drink some water immediately. Just like too much water can harm your kidneys, so can too little. Ample amounts of water are one of the most important keys to great health.
If your urine comes out brown, there are a few possible causes. You can have a liver disease, or you can have severe dehydration. If you haven’t had any other symptoms of liver disease, then it’s likely that you’re severely dehydrated. Obviously, you want to drink as much as you can as quickly as possible to mitigate that problem. If you do, and the brown urine persists, then it’s important to see your doctor immediately.
Dark Brown/Red
Any red coloring in your urine is a sign that there’s blood in your urinary tract. Sometimes this is idiopathic, but it can also signal the beginnings of kidney problems. If the urine is dark brown, then there’s likely some blood in addition to not enough water.

If you want to live the healthiest life possible, then you should follow the basic tips and bits of advice given by doctors for years. Drinking ample water is one of the oldest bits of advice – and it’s one that provides quick, real-time results of its efficacy.
Drink Kangen Water — Change Your Water, Change Your Life

How Dehydration Is Killing Your Performance at the Office + Gym


Sometimes health advice gets preachy. Especially the “eight glasses of water a day” adage. Like, stop nagging already, right? But, it turns out there’s major truth to this one. This transparent, tasteless liquid holds the key to your mood, cognition, cardiovascular output, and even your lifespan. So, what purpose does all that H20 really serve? And why are eight glasses so necessary?

We dug into the fascinating biology of why water improves your heart, mind, and treadmill sprint. It’s time to get down with viscosity.

Dehydration makes you crabby & distracted

What are the signs and symptoms of dehydration? It’s not just thirst. These two studies found dehydrated participants felt anxious and unfocused. The experiments measured vigilance, concentration, reaction time, learning, memory, and reasoning in both a hydrated and dehydrated state.

The dehydrated participants experienced headaches, fatigue, difficulty concentrating, increased tension, and anxiety. Amazing, right? Imagine next time you’re feeling annoyed or frazzled – you could just need a glass of water.


What’s more, the studies show that dehydration is not just a gym concern. Mild dehydration will sneak up on you over the course of a work day. The University of Connecticut reports, “The tests showed that it didn’t matter if a person had just walked for 40 minutes on a treadmill or was sitting at rest – the adverse effects from mild dehydration were the same.”

The study’s lead author, Lawrence E. Armstrong, said, “Staying properly hydrated is just as important for those who work all day at a computer as it is for marathon runners, who can lose up to 8 percent of their body weight as water when they compete.”

Without adequate hydration, bodies can experience more muscle soreness, the need for longer recovery times and less desire to push oneself – in short, dehydration can make you feel less motivated to achieve at any activity. – TrueLemon.com

Dehydration makes you physically weaker

If you don’t properly hydrate, you’re restricting one of the most precious resources to the heart: blood flow. That’s gonna really eff up your workout. Dehydration impairs your heart’s performance in three ways:

  • Lowers your potential max

It reduces your “maximum cardiac output,” the highest pumping capacity your heart can achieve during exercise.

  • Reduces blood volume

Dehydration decreases plasma volume. This leads to an increase in blood thickness (viscosity), which lowers the blood pressure in your veins. When your blood pressure is reduced, your heart doesn’t have the “oomph” it needs to return blood into the ventricles. When you go hard on the cardio equipment, this reduced blood volume means your heart doesn’t have the strength to “fill up” between heartbeats (known as the diastole phase in the cardiac cycle).

That means you won’t have the endurance or strength you normally do when fully hydrated. Heavy.

statistical-heart-model-factor-75Super cool 4D model of the left and right heart ventricles. Improper hydration shortens the rest phase of the cardiac cycle.

  • Inhibits ability to cool down

As your body tries to conserve water, it decreases your sweat rate. This causes you to overheat, which in turn raises your core temperature. This increases the rate of muscle glycogen use, making your body less efficient – meaning you’ll hit the wall faster.

If you feel thirsty, it’s already too late

Don’t wait until you feel thirsty to reach for your Nalgene. That’s why experts push the mythic eight glasses a day. We get dehydrated fast! If you don’t drink regularly, you’ll start experiencing the cognitive and physical repercussions of dehydration at one percent water loss. If you’re feeling thirsty, you’re probably already at two percent water loss.

Thirsty for more?

Check out this killer infographic below for more effects of hydration on health:

dehydration is making you sick and fat

Written by
Emily Hill
Factor 75 journalist & blog strategist. Nutrition science geek.

Healing, Health and Wellness Center of Shelby is proud to offer the finest Alkaline Ionized Water in the world today. Kangen Water® is the delicious, healthy water. “Kangen” means “return to origin” in Japanese.

Come by and receive your 2 free gallons of Kangen Water! ($1 fee for the jugs only) Location: 323 S. Washington Street Shelby, NC 28150 Telephone #: 704-457-1001 Across from Don Gibson Theatre Time: Tuesday – Friday from 11am to 6pm Saturday from 11am to 2pm