Hydration Check Calculator
Check your hydration status based on urine color, activity level, and temperature, with personalized recommendations.
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Hydration Status
Urine color is a reliable indicator of hydration status:
| Color Scale | Description | Status |
|---|---|---|
| 1 | Clear/transparent | Well hydrated (possibly over-hydrated) |
| 2 | Pale yellow | Optimally hydrated |
| 3 | Light yellow | Well hydrated |
| 4 | Yellow | Mildly dehydrated |
| 5 | Dark yellow | Dehydrated |
| 6 | Amber | Significantly dehydrated |
| 7 | Dark amber | Severely dehydrated |
| 8 | Brown | Seek medical attention |
Factors that increase water needs:
- Exercise: Add 0.5–1 L per hour of activity
- Hot weather: Add 0.5–1 L on hot days (>85°F/30°C)
- Altitude: Increase intake at elevations above 5,000 ft
General guideline: Drink enough to keep urine at color 1–3 on the scale.