About this Resource
There are several established methods for evaluating an individual’s hydration status, although most of the more accurate methods are not very practical in real-world settings. In 1994, Lawrence Armstrong and his colleagues at the University of Connecticut developed a urine colour chart, which has been found to accurately correlate with hydration status in both athletes and the general population.
Grounded in the Research
“The findings of this review suggest that urine color appears to be a reasonably valid method for determining hydration status in the general adult population and athletes.”
Excerpt from: Kostelnik, S. B., Davy, K. P., Hedrick, V. E., Thomas, D. T., & Davy, B. M. (2021). The validity of urine color as a hydration biomarker within the general adult population and athletes: a systematic review. Journal of the American College of Nutrition, 40(2), 172-179.
References
[1] Adan, A. (2012). Cognitive performance and dehydration. Journal of the American College of Nutrition, 31(2), 71-78. https://doi.org/10.1080/07315724.2012.10720011
[2] Wittbrodt, M. T., & Millard-Stafford, M. (2018). Dehydration impairs cognitive performance: a meta-analysis. Med Sci Sports Exerc, 50(11), 2360-2368. https://doi.org/10.1249/mss.0000000000001682
[3] Savoie, F. A., Kenefick, R. W., Ely, B. R., Cheuvront, S. N., & Goulet, E. D. (2015). Effect of hypohydration on muscle endurance, strength, anaerobic power and capacity and vertical jumping ability: a meta-analysis. Sports Medicine, 45, 1207-1227. https://doi.org/10.1007/s40279-015-0349-0
[4] Armstrong, L. E. (2005). Hydration assessment techniques. Nutrition Reviews, 63(suppl_1), S40-S54
https://doi.org/10.1111/j.1753-4887.2005.tb00153.x
[5] Armstrong, L. E., Maresh, C. M., Castellani, J. W., Bergeron, M. F., Kenefick, R. W., LaGasse, K. E., & Riebe, D. (1994). Urinary indices of hydration status. International Journal of Sport Nutrition and Exercise Metabolism, 4(3), 265-279. https://doi.org/10.1123/ijsn.4.3.265
[6] Kostelnik, S. B., Davy, K. P., Hedrick, V. E., Thomas, D. T., & Davy, B. M. (2021). The validity of urine color as a hydration biomarker within the general adult population and athletes: a systematic review. Journal of the American College of Nutrition, 40(2), 172-179. https://doi.org/10.1080/07315724.2020.1750073
[7] American College of Sports Medicine, Sawka, M. N., Burke, L. M., Eichner, E. R., Maughan, R. J., Montain, S. J., & Stachenfeld, N. S. (2007). American College of Sports Medicine position stand. Exercise and fluid replacement. Medicine and Science in Sports and Exercise, 39(2), 377–390. https://doi.org/10.1249/mss.0b013e31802ca597