We discuss the colours on the chart, hydration tips & when to see a doctor
Did you know that only 53% of UK adults are drinking enough water?* As a general rule of thumb, we should be aiming to drink six to eight glasses a day to help keep us hydrated – and how well we’re hydrated shows in our pee colour.
Ever taken a peek at the colour of your pee? You’re certainly not alone. Knowing the colour of your pee can be a good indicator of many things – the main one being your level of hydration. But the rainbow of pee colours can show us more than our hydration, so read on as we get into it.
Why does my pee change colour?
Before we get into the flow of things, let’s have a quick lesson on the basics.
Your kidneys make pee by filtering waste and extra water from your body. It’s made up of about 95% water, but the rest of the contents can vary depending on what you’ve eaten and drank, and usually consists of things like salts and minerals, hormones and toxins.
So why does it change colour? You’ve probably noticed your pee colour can change on a daily, often hourly basis, which can come down to the amount of liquid you drink. This is because the naturally occurring minerals and chemicals in your pee become more concentrated and darker in colour when your body doesn’t have enough water to dilute them. So the more you drink, the lighter your pee should be.
What colour should my pee be?
While we know pee should be somewhere on the yellow spectrum – how yellow is too yellow? If you want to know what to look for in your pee, we’ve put together this handy little colour chart to use as a guide.
It’s important to note that the colours on this chart should only be used as a guide and not replace the advice of a health professional. Speak to your GP if you’re worried about the colour of your pee, or if it stays dark in colour despite increasing your water intake.
Clear
While it’s good to stay well hydrated, you don’t want to overdo it. If your pee is completely clear, you may be drinking a little too much water.
Pale yellow
Pale yellow pee is what we’d deem a healthy and normal colour, which shows you’re well hydrated. Keep drinking water at the same rate to maintain this level of hydration.
Yellow
It’s completely normal for your pee to be yellow, but it’s a sign that you should drink a little bit more water. While it’s not a sign of dehydration, it’s a good indication that you’re heading in that direction.
Darker yellow
If your pee is dark yellow then you’re usually dehydrated. Our advice? Try to drink around 500ml of water within an hour, even if you don’t feel particularly thirsty.
Amber or brown
Dark pee that’s an amber-orange or brown colour, and accompanied by a strong smell, indicates severe dehydration. You should drink around a litre of water as soon as possible. Sometimes this colour may be a result of an underlying health condition, so it’s best to get checked by your GP if this is a frequent occurrence or out of the ordinary for you.
What affects my pee colour?
There are a few things that can affect the colour of your pee, including:
- Water levels – this one is obvious but the more water you drink, the lighter your pee colour is
- Dehydration – if you’re dehydrated, your pee will be a dark yellow, orange colour which is a sign you need to drink more water
- Urinary tract infection (UTI) – this can cause your pee to become darker in colour and cloudy
- Some colourful foods – the likes of beetroot and rhubarb can give your pee a pink or red tinge, while asparagus can make pee turn a little green and carrots can make it a darker orange
- Certain medications – these may also alter the colour of your pee, if this is the case then it will be covered in the patient information leaflet
- B vitamins – these tend to make your pee bright yellow
While colour changes from medications, foods and B vitamins don’t happen to everyone, it’s not uncommon. How much the colour changes will depend on how much of the food you eat or medication or supplement you take, but it’s best to speak to your GP if you’re concerned about a change in your pee colour.
Practical tips for staying hydrated
While staying hydrated is key for a healthy pee colour, it also plays an important role in your overall health, too. From keeping your skin healthy and preventing things like constipation, headaches and kidney stones, to keeping joints lubricated, regulating body temperature and helping organs functioning properly – there’s an abundance of benefits of water to the body.
Not sure if you’re drinking enough? While it might seem like a challenge to keep the liquid up, we’ve got a few ideas to help you keep the glass half full.
Don’t wait until you’re thirsty
We can all be guilty of getting on with the day and forgetting to drink enough – it’s only until you feel really thirsty that you remember. Well, now’s the time to shift that mindset and instead, try to focus on drinking small amounts and often. Whether it’s keeping a glass of water by you at home, or taking a water bottle with you when you’re out and about to keep sipping on, it all helps in the long run.
Water doesn’t have to be boring
While water is great for keeping you hydrated, you can try to give it some flavour if you’re not the biggest fan. Why not infuse your water with a slice of lemon or some other fresh fruit to mix things up? Just try to steer clear of fizzy and sugary drinks if you can!
Tie drinking water into a routine
If you’re really struggling to drink more, try to make it part of your daily routine by linking it with things you already do. Much like brushing your teeth twice a day, why not set yourself the goal to grab yourself a drink every time you eat a meal or snack, when you exercise or even after you’ve used the toilet? The more you do it, the more likely you are to stick to it.
Don’t sleep on water-rich foods
It’s not just our drinks that can help. Some foods have high water content which means they play their part in keeping you hydrated, including:
- Cucumber
- Tomatoes
- Melon
- Broccoli
- Mushrooms
- Oranges
- Apples
- Blueberries
Try to incorporate some of these into your diet if you can. And even better, soups and yoghurts can be great for water content, too!
Struggling to get into the flow of drinking more? Have a read of our top tips to help keep you hydrated.
When to see a GP
If your pee stays very dark, brown or orange despite drinking more water, or you’re concerned about something in your pee that’s unusual for you, speak to your GP.
It’s very important to speak to your GP if you notice any of the following changes to your pee or accompanying symptoms:
- Red colour – which may indicate blood in your pee
- A strong odour
- Abdominal pain
- Dizziness or light-headedness
- A fever (37°C or higher)
- A frequent urge to pee
- Feeling like you can’t empty your bladder fully
- You’re peeing less than normal
We know it’s thirsty work trying to stay hydrated, but it’s super important thanks to all its health benefits. So, next time you sneak a peek into the toilet, ask yourself; “Do I need to pour myself another drink?”
