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It’s not exactly considered polite dinner table conversation, but it’s about time we all got more comfortable with pee and poop. How often, how much and the composition of both can tell you a lot about your overall health, as we mentioned in our guide tohow often you should poop, according to doctors.
The same holds true for your urine. Rather than flushing immediately and rushing on to the rest of your day, it’s wise to take a peek at the contents of the toilet.
How Often Should You Pee & When Is It Too Much? Here’s What Doctors Say
“Monitoring the color of urine can provide valuable insight into hydration levels and potential health issues,” saysJason Kim, M.D., a member of theAmerican Urological Associationand an associate professor of urology and director of the Women’s Pelvic Health and Continence Center at Stony Brook University Medical Center in Stony Brook, New York.
Ahead, we’ll spill about what your pee should—and shouldn’t—look like as a healthy human. Plus, we’ll explain the lifestyle habits you can start today to get to or keep the “right” pee color, and will reveal when your pee color could be a red flag—and a sign to visit your doctor.
What Color Should Your Pee Be?
Your pee should look like slightly diluted lemonade or lighter.
The color of “healthy” or “normal” urine can vary based on factors including hydration, diet and certain medications, Kim says. As a general rule, however, clear to pale yellow urine is ideal, saysAmberly Davidson, M.D., a board-certified OB-GYN at HerMD in Cincinnati.
Kim agrees on the lighter-hued urine: “This color indicates a healthy balance of hydration and waste products in the body.”
8 Sneaky Signs You’re Dehydrated, According to a Dietitian
What Factors Can Affect Pee Color?
The most common reason why our urine changes color is due to hydration levels. “When you’re adequately hydrated, your urine tends to be a lighter, pale yellow color because it’s more diluted. When you’re dehydrated, urine can become darker in color, indicating that it’s more concentrated with waste products,” Kim explains. Dehydration can cause urine to become yellow to amber in color, he says.
So,how much water is enough? Ideally, men should shoot for 3.7 liters of water per day (125 ounces) and women should aim for 2.7 liters per day (91 ounces) via a combination of fluid andhydrating foods, according to theNational Academies of Sciences, Engineering and Medicine.
Besides your water intake, several other details can impact the color of your pee, including:
How to Get the “Right” Color of Pee
If you’re noticing that your pee is darker than the ideal pale yellow, Kim suggests implementing these lifestyle adjustments:
Above all, make it a habit to check out the color of your urine regularly. If you notice that your pee is consistently dark in color despite your best efforts to stay hydrated, it may indicate dehydration or an underlying health issue that requires medical attention.
The Colors Your Pee Shouldn’t Be
It’s important to keep an eye on your pee. “Abnormal urine color can be a sign of a health problem,” Davidson says. Here’s what to look for, and what it may indicate:
7 Conditions That Might Increase Your Risk of Dehydration, According to Health Experts
When to See a Doctor About Your Pee Color
If your pee consistently deviates from the usual pale yellow color without a clear cause, consult with yourprimary care doctorto rule out any underlying health concerns, Kim says, and to see if you might need a referral to a urologist. This is especially important if you have a personal or family history of kidney disease, liver disorders or UTIs.
If any color changes come in tandem with one of the following symptoms, speak to your MD ASAP:
Ultimately, if you’re unsure whether changes in urine color warrant medical attention, it’s better to err on the side of caution and consult a health care professional, Kim says. “Your doctor can evaluate your symptoms, perform necessary tests if needed and provide appropriate guidance and treatment based on your individual circumstances. Early detection and treatment of underlying health conditions can help prevent complications and promote overall well-being,” he explains.
The Bottom Line
“Normal” pee should be clear to pale yellow in color; think slightly diluted lemonade or lighter. Certain medications and medical conditions, a few foods and some supplements can affect the color of your pee. If it’s dark yellow or amber and this change in hue doesn’t come along with any other symptoms, you’re probably just dehydrated. Try drinking more water, and monitor your urine over the next few days.
If your pee is red, pink, brown, black, cloudy, murky or foamy, and especially if these colors remain for more than a day and come paired with other physical symptoms, contact your doctor as soon as possible to check for an underlying cause, such as infection.
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