Stay hydrated: Easy chart to track your daily water intake effortlessly

India Today

4 days ago

Water is the foundation of good health. It plays a crucial role in regulating body temperature, aiding digestion, supporting kidney function, carrying nutrients, and keeping our skin and joints healthy. But despite knowing its importance, many of us underestimate how much water we need — or fail to recognise the early signs of dehydration.To bridge this awareness gap, the Ministry of Health & Family Welfare, Government of India, in collaboration with USAID, NISHTHA, and Jhpiego, has launched a simple yet powerful visual tool: the Urine Color Chart. This chart helps individuals assess their hydration levels at a glance, empowering them to make healthier choices every day.advertisementWHAT IS THE URINE COLOUR CHART, AND WHY DOES IT MATTER?The urine colour chart is a practical guide that helps you assess how well hydrated your body is by simply observing the colour of your urine. It ranges from very pale yellow to dark amber. While it may seem trivial, this small observation can offer valuable insight into whether your body needs more water, potentially preventing dehydration, heatstroke, or other health risks.
The message is simple: the lighter your urine, the better your hydration. Darker shades signal a need to drink water immediately.
HOW TO USE THE URINE COLOUR CHARTThe chart divides hydration levels into four categories:1–2: YOU ARE WELL HYDRATEDadvertisementIf your urine is light yellow, pale straw-colored, and odourless, congratulations! This is a sign that your body has adequate water levels and is functioning optimally.What to do: Maintain your regular water intake. Most adults need at least 8–10 glasses a day, but this can vary depending on age, climate, activity level, and medical conditions.3–4: YOU ARE SLIGHTLY DEHYDRATEDUrine that is slightly deeper in yellow may indicate mild dehydration. It's a signal that your body is beginning to need water.What to do: Drink a full glass of water immediately, and monitor your intake for the rest of the day.4–6: YOU ARE MODERATELY DEHYDRATEDIf your urine appears medium to dark yellow, your body is lacking sufficient water. You may also feel signs such as dry mouth, fatigue, or reduced focus.What to do: Drink 2 to 3 glasses of water without delay. Also, take breaks from sun exposure or physical exertion and allow your body to rest.7–8: YOU ARE SEVERELY DEHYDRATEDUrine that is dark yellow, amber, or strongly smelling is a red flag. It suggests significant dehydration and may also signal a risk of heat exhaustion or urinary complications.What to do: Drink an entire bottle of water immediately, rest in a cool place, and keep checking your urine colour throughout the day.PREVENT DEHYDRATION BEFORE THIRST STRIKESadvertisementA common myth is that you should only drink water when you're thirsty. However, thirst is already a sign that your body is beginning to dehydrate. The best way to stay ahead of dehydration is by building a habit of drinking water regularly, even when you don't feel thirsty.
Include hydrating foods in your diet, such as watermelon, cucumber, citrus fruits, and buttermilk, and always carry a water bottle when stepping out, especially during hot or humid weather.WHAT ELSE AFFECTS URINE COLOUR?While the urine colour chart is a helpful tool, it's important to remember that certain factors can influence urine colour, including:Medications and vitamins: Iron supplements, multivitamins, and some antibiotics may darken urine.Foods: Beets, blackberries, and asparagus can temporarily change the colour or smell of urine.Health conditions: Liver or kidney diseases can alter urine colour and consistency.Tip: If your urine is consistently dark despite adequate water intake, consult a doctor for proper evaluation.advertisementWHAT IF I NOTICE SEVERE DEHYDRATION SYMPTOMS?In addition to dark urine, watch for symptoms such as:Dizziness or light-headednessRapid heartbeat or shallow breathingSunken eyes or dry skinConfusion or extreme fatigueNo urination for more than 6 hoursThese signs require immediate medical attention. Seek help from the nearest healthcare facility or call emergency services.THE TAKEAWAY: STAY HYDRATED, STAY HEALTHYHydration is more than just a summer concern — it's a lifelong health habit. With rising temperatures and increasing exposure to heat waves, individuals, families, and communities must be educated about proper water intake.The urine colour chart provides a practical, low-cost method for self-monitoring hydration levels. Schools, workplaces, and households can display it in restrooms or community spaces to encourage better health habits.This article is part of a government-led effort to raise awareness about heat safety and health preparedness. By paying attention to the colour of your urine and responding promptly, you can protect yourself and your loved ones from dehydration and its dangerous consequences.Brought to you by the Ministry of Health & Family Welfare, Government of India. Supported by USAID, NISHTHA, and JhpiegoMust Watch