Mythbuster: Your Urine Should Be Clear!

Drink more water! Well…if you are drinking so much water that you are peeing every 30 minutes and the urine is coming out completely clear, you might actually be over hydrating. The goal should NOT be to make your urine clear. The goal is “pale yellow” when it comes to the color of your urine.

Paying attention to the color of your urine can give you an indication of how well your body is hydrated. If it is a dark yellow, brown, reddish, cloudy, or has a very strong odor it is time to do something. These can be signs of dehydration or even a urinary tract infection. Start by being sure you are drinking at least half of your body weight in fluid ounces of water each day (Example: 150 lb individual should drink at least 75 oz of water each day). If you’re still experiencing strong odors, cloudiness, or dark colored urine it’s time to talk with your doctor!

The goal is not to make your urine clear. If your urine is clear, that can be a sign that you are taking in too much water for your body. By doing this, you may be depleting your body of important nutrients/electrolytes which can put you at risk for major health side effects.

Start with the recommendation above for half your body weight in fluid ounces of water each day, but also remember that you may need to adjust that amount based on weather conditions, your activity levels, and more. Pay attention to the color of your urine as a guide and remember that the goal is NOT for clear urine!

Written by: Renee Hancock, Pelvic Floor Physical Therapist