5-star Fitness

8 Shades of Pee You Need to Know Now

Written By Dr. Lee Rice • 1 min read

H20. The two parts hydrogen and one part oxygen make up more than two-thirds of the human body and is one of the most essential elements to survival. So important, that your body has its own water management system to prevent dehydration. Even the slightest decrease in your body’s water supply can trigger signs of dehydration. Fuzzy, short-term memory, trouble focussing on small print, and your body’s biggest giveaway- the color of your pee.

A well hydrated body is an efficient body, and research has found that drinking water (2L/day) not only keeps the mind sharp and energy levels up, but is responsible for burning about 100 calories each day. When nature calls, take a peek at your urine to ensure you are getting enough water. Check out the chart below to see where your hydration level stands


So how much is enough?

  • Most people need about ½ of their weight in ounces each day. For example: If you weigh 175 pounds, you need 80-90 oz (10 cups) per day.
  • Water from fruits, veggies, broth soups, tea and decaf count toward your hydration goals, but are difficult to calculate so don’t cut liquid intake too short.

How to Get Enough: 

  • Use a cup or bottle from which you like to drink. You might drink more if you like the spout, the straw or other opening.
  • Chilled or room temp? Drink it the way you like it.
  • Like fizz? Try sparkling water, Pellegrino, or club soda.
  • Add lemon, lime, orange slice, berries, pineapple, cucumber, ginger, basil, rosemary or mint to add zing for taste.
  • Drop a flavored tea bag into your water bottle to lightly infuse with flavor.
  • Choose fruit and veggies with high water content: cucumber, watermelon, apples, avocado, lettuce, pears, radishes, celery to name a few.
  • Avoid chemical sweetener/flavor packets. Except for Stevia, zero cal sweeteners reinforce cravings for sweets.
  • Try a veggie juice for breakfast or as a mid-day pick up.
  • Diluted caffeinated or herbal teas are great ways to get more hydration.
  • Swap a soda for coconut water.
  • End the day with a cup of herbal tea to promote sleep and get one last cup of hydration.

Source: Cleveland Clinic

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