Good nutrition and hydration are vital to your performance.
The colour of your pee can give you a good indication as to how hydrated or not you are. Before you begin to exercise; whether that's lining up on the start line, going for an easy jog or about to start a match, you should aim to check your pee colour.
Click on a colour in the chart below that best matches your pee. We'll then give you a guide as to where you sit within the hydration scale.
Put simply, light means you're hydrated and ready to go, dark means you're dehydrated and may need to take some action.
Well hydrated – you're right on track.
Your pee is lighter in colour and not too dark, you're in the target zone.
Fluids can be sipped little and often according to your individual needs, but do not over-drink.
Continue to monitor pee colour.
Dehydrated - Your pee is deeper/darker in colour, you're in the dehydration zone. Dehydration of > 2% body mass loss can affect your physical performance.
Top up your fluids by sipping little and often and continue to monitor your pee colour over the next 4-7 hours.
Consume a hypotonic or isotonic sports drink which contains sodium to help aid fluid absorption.
Aim to move back into the 'Target Zone'.
Severe dehydration - Urine is dark, brown and concentrated
Severe dehydration may limit your body's ability to function normally.
Exercising under these conditions will affect your motivation and performance, especially during warm/hot conditions. This could have a negative impact on your health.
Slowly rehydrate by consuming a hypotonic or isotonic sports drink which contains sodium to help aid fluid absorption.
Avoid consuming large volumes of fluid in one go, instead sip little and often. If water is consumed, it is best accompanied by a salty snack or main meal.
Aim to slowly restore pee colour to the 'Target' zone.
This urine chart provides an estimate of your hydration status only. This site is not a substitute for professional advice and does not provide any medical services. You should always promptly seek professional care if you have any concerns about your health.