What can the color of urine reveal about your health?

Editor's Note: Dr. Jamin Brahmbhatt is a urologist and robotic surgeon at Orlando Health and past president of the Florida Urological Society.

As a urologist, I've learned to read the subtle signs in urine that can say a lot about our well-being. It's not just about frequency or urgency; it's also about understanding the color, clarity and odor of urine to unlock health insights.

The many colors of urine

Urine varies in color from light yellow to dark amber, mainly due to urochrome, a byproduct of the normal breakdown of red blood cells. As these cells age, they are broken down, and urochrome is produced, which is then filtered by the kidneys and gives urine its color. The intensity of this color is a direct reflection of your hydration levels. The more hydrated you are, the clearer your urine will be.

What color is healthy for urine?

Ideally, the urine should be clear enough to read a book or text through it (but there is no need to test my example). However, it is essential to find a balance.

Drinking too much water can lead to overhydration, which dilutes vital electrolytes and can cause water intoxication, a rare but serious condition that reduces blood sodium levels to dangerously low levels. This risk is particularly relevant for athletes and individuals involved in prolonged physical activity.

On the other hand, insufficient water intake poses risks of underhydration, which can result in dehydration, fatigue, and poor cognitive and physical performance.

How much water should you drink?

When it comes to hydration, there is no one-size-fits-all recommendation, but as a urologist, I can provide some guidelines to help you find what might work best for you. The National Academies of Sciences, Engineering, and Medicine suggest about 15.5 cups (3.7 liters) of fluids per day for men and 11.5 cups (2.7 liters) for women, which includes all drinks and food. However, individual needs can vary greatly based on factors such as body weight, activity level, and health status.

For a more personalized approach, I recommend starting with 30 milliliters (or 1 ounce) of water per kilogram (2.2 pounds) of body weight per day. This takes into account individual differences in body mass and can be adjusted based on your daily activities. If you are more physically active, or if you live in a hot climate, you may need to increase your water intake by 500 to 1,000 milliliters (about 17 to 34 ounces) per day.

It's also important to adjust these recommendations for specific health conditions. For example, patients with kidney stones may need more water to help manage their condition, while those with heart or kidney problems may need to limit their fluid intake.

Gender, age and health status also play critical roles in determining the right amount of water for you. Men generally require more fluids than women due to their larger average body size, and older adults may need to pay more attention to hydration due to a decreased sense of thirst.

Regardless of these guidelines, the best indicators of adequate hydration are rarely feeling thirsty and having light yellow urine. Listen to your body and adjust your water intake based on your thirst, the color of your urine and how you feel, ensuring you stay well hydrated for optimal health.

What the color of your urine is telling you

Red or pink : Sometimes eating foods like beets or berries can turn your urine red or pink. However, if you notice that your urine remains red or pink over time, it could mean that there is blood in it. This change is something you shouldn't ignore, and it's a good idea to speak to a doctor about the change, as it could be a warning sign for bladder and kidney cancers or benign conditions like an enlarged prostate.

Dark brown or tea color : Urine that appears dark brown or tea-colored may be a sign that you are not drinking enough water. If you've been drinking plenty of fluids and your urine is still dark, it could be a sign of liver problems or other health issues.

Blue or green : Seeing blue or green in the toilet bowl may be surprising, but it could be due to certain medications or dyes in foods.

Vibrant yellow : B vitamins can dye your urine a vibrant yellow hue. This effect, while harmless, is a good reminder of how diet and supplements can influence bodily functions.

What does the clarity of your urine mean?

Cloudy urine could be a sign of infection or a problem with your kidneys.

Furthermore, it is worth noting that the presence of semen in urine can also change the clarity of the urine, making it appear cloudy.

A cloudy appearance is often benign and resolves on its own and may be natural or a side effect of medications or surgery for an enlarged prostate.

What does the odor of your urine say?
Typically, urine has a mild odor, but strong or unusual smells may indicate a problem. A strong ammonia odor may suggest dehydration. A bad or unusual smell could be a sign of a urinary tract infection.

Consuming certain foods, especially those that are spicy or contain strong ingredients, can also affect the odor of your urine.

Foods such as asparagus, coffee and some fish can produce a distinctive smell due to the specific compounds they contain, which are excreted in the urine.

A urinary 'report card'

When it comes to understanding your health, your urine can act like a daily report card. Paying attention to its color, clarity, and odor offers valuable clues that may indicate underlying health problems.

If you notice changes in your urine that don't return to normal, it's best to be cautious and talk to a healthcare professional.

Remember, catching potential health problems early can make all the difference. So before you flush the toilet next time, take a quick look — it might be more informative than you think.