Hydration Check-In

Hydration Check-In

You know that drinking enough water is important, but how much water is enough? How do you know the amount you are drinking is keeping you hydrated?

Checking the color of your urine can be a quick, easy way to assess your hydration status.

When you are drinking enough water, your urine should be a pale lemonade color. Test your hydration status below:

urine test for hydration graphic

Note: Certain foods, supplements, or medications may change urine color. This urine chart is intended as a guide only. The advice is general; it doesn’t apply to people who follow medical advice regarding fluid consumption or restriction.

 

If you are not drinking enough water throughout the day, you will be able to feel the effects that dehydration has on your body. Some common symptoms of dehydration include:

  • Thirst
  • Dry mouth/tongue
  • Fatigue
  • Headaches
  • Lightheadedness/dizziness/rapid breathing
  • Irritability
  • Decreased muscle strength and endurance
  • Lack of focus
  • Muscle cramps [1]

 

For all of these reasons, staying hydrated is important. Think you might need to up your fluid game? Consider:

  • Adding fresh fruits and herbs to bring new flavor to your water. You might find that you are more motivated to drink water throughout the day if it has a flavor that you love! Click here for recipe ideas.
  • Making water a part of your daily routine. This could mean drinking a glass of lemon water in the morning or marking off your water bottle to ensure that you are drinking water on a schedule each day!
  • Eat your fluids! Several vegetables and fruits are made up of 90% or more water. See the graphic below for foods with high water  content.

fruit and vegetable water content

Want to learn more? Check out our blog on 10 easy tips to increase water consumption.

Written by Abigail Starcher, Masters Student and Darci Bell, RDN, LD| Edited by Laurel Sanville, MS, RDN, LD

[1] BMC Public Health


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