• With normal kidney function, your
level of hydration is indicated
by thecolor of your urine. Some
vitamins and supplements may
cause a darkening of theurine
unrelated to dehydration.
• Since heat-related illnessoften
follows dehydration, this simple
test will help protect your health.
• Dehydration also increases your
risk for kidney stones.
How does it work?
• Matchyour urine color to closest
color in thechart and read the
hydration level on thechart.
• Watchtheurine stream notthe
toilet water, as thewater in the
toilet will dilute your urine color.
• In response to dehydration, the
kidneys conserve water and excrete
more concentrated urine; the more
concentrated theurine thedarker
• Noamount of training or
acclimatization can reduce the
body’s requirement for water.
• Follow thewater consumption
guidelines in thewater
*This color chart is not for clinical use.
you need to drink more water
Are You Hydrated?
Take the Urine
Seek meDiCal aiD:
may indicate blood in urine or kidney disease
Easy Work Moderate Work Hard Work
1 78º - 81.9º ½ ¾ ¾
82º - 84.9º ½ ¾ 1
3 85º - 87.9º ¾ ¾ 1
4 88º - 89.9º ¾ ¾ 1
5 > 90º 1 1 1
Body armor = +5º
easy Work – walking on a
hard surface at less than 2
mph with less than a 30 pound
load, weapon maintenance,
marksmanship training; drill and
moderate Work – patrolling,
walking in the sand at 2.5 mph
with no load, calisthenics;
patrolling; individual movement
techniques (i.e., high/low crawl)
hard Work – walking in the sand
at 2.5 MPH with a load, field
mOpp 4 = +10º
rest - sitting or standing in
the shade if possible
The fluid replacement volumes will sustain performance and hydration for at least 4 HOURS of work in the specified heat category. Fluid needs can
vary based on individual differences and exposure to full sun or full shade.
CAUTION: Hourly fluid intake should not exceed 1.5 quarts. Daily fluid intake should not exceed 12 quarts.
Water Consumption Table
Urine Color Chart