Hydrating in the Heat Part 2: What Does Urine Color Have to Do with Hydration?

Hydrating in the Heat Part 2: What Does Urine Color Have to Do with Hydration?

If employees want to know if they're adequately hydrated, there's a quick and easy solution they may be able to turn to.

OH&S’ first part of this series went over the volume of water employees working in heat should drink and how often they should drink. But how can employees tell if they’re sufficiently hydrated or if they need to consume more water?

A simple solution: Look at the color of your urine. Although there are many ways to check your hydration status, a trip to the restroom can provide a quick answer.

Urine Color and Meaning

Let’s take a look at what the color of your urine means in terms of hydration, according to the New South Wales Ministry of Health (NSW Health) and New Mexico Tech (NMT).

Pale or light yellow. Urine that is pale or light yellow indicates that you’re well hydrated. However, continue to drink water regularly to maintain this level of hydration. If you notice completely clear urine, you may be overhydrated, per the United States Anti-Doping Agency.

Slightly darker yellow. When urine output is a little darker than a pale or light yellow, per NSW Health, you’re “mildly hydrated,” so drinking eight ounces of water once you learn this is suggested.

“Amber or honey” yellow. Starting to notice that your urine is getting darker? That might be a sign to drink up. According to the NMT, if your urine resembles the color of “amber or honey,” you should consume about 16 ounces “if you’re outside and/or sweating.”

Very dark yellow. If your urine is extremely dark or is similar to the color of—as stated by NMT—“syrup or brown ale,” you may be seriously dehydrated. In this case, you need to consume water right away. Some sources, like NSW Health, recommend “a large bottle of water,” but others do not specify an exact amount.

Employers, to encourage employees to check their urine color, consider hanging a urine color chart in rest areas or individual bathroom stalls.

Stay tuned for part three of “Hydrating in the Heat.”

This article is meant solely for educational purposes and not to provide medical advice. Please seek medical attention or advice from a professional if you are concerned about your health or have questions about hydration.

About the Author

Alex Saurman is a former Content Editor for Occupational Health & Safety,who has since joined OH&S’s client services team. She continues to work closely with OH&S’s editorial team and contributes to the magazine.

Product Showcase

  • Full Line of Defense Against Combustible Dust Nilfisk

    Nilfisk provides a comprehensive range of industrial vacuums meticulously crafted to adhere to NFPA 652 housekeeping standards, essential for gathering combustible dust in Class I, Group D, and Class II, Groups E, F & G environments or non-classified settings. Our pneumatic vacuums are meticulously engineered to fulfill safety criteria for deployment in hazardous surroundings. Leveraging advanced filtration technology, Nilfisk ensures the secure capture of combustible materials scattered throughout your facility, ranging from fuels, solvents, and metal dust to flour, sugar, and pharmaceutical powders. Read More

  • HAZ LO HEADLAMPS

    With alkaline or rechargeable options, these safety rated, Class 1, Div. 1 Headlamps provide long runtime with both spot and flood options in the same light. Work safely and avoid trip hazards with flexible hands-free lighting from Streamlight. Read More

  • Preventative Heat Safety

    Dehydration and heat exposure impair physical and cognitive performance. Proper hydration boosts heat stress resilience, but hydration needs are highly individualized and hard to predict across a workforce. Connected Hydration® empowers industrial athletes to stay safe through behavioral interventions, informed by sports science, and equips safety teams with critical insights to anticipate high-risk situations and adapt to evolving environmental factors. Curious about applying the latest in sports science based hydration strategies for industrial athletes? Stop by booth #1112 at AIHA or schedule a free demo today at https://epcr.cc/demo. Read More

Featured

Artificial Intelligence

Webinars