Urine colour chart: what your pee is telling you
From pale straw to dark amber: what each urine colour usually means, which foods and vitamins change it, and when to see a doctor.
You spend your whole life at the urinal looking straight ahead, as the rules demand. This is the one moment you’re allowed to look down. It’s worth it: the colour of your pee is one of the simplest health checks you’ll ever get, and it’s free.
The chart
| Colour | What it usually means |
|---|---|
| Clear | You’re drinking plenty, possibly more than you need. Fine, but you can ease off. |
| Pale straw | Well hydrated. This is the goal. |
| Dark yellow | Drink some water soon. |
| Amber or honey | You’re probably dehydrated. Drink now. |
| Bright, almost neon yellow | Often B vitamins (riboflavin) from a supplement. Harmless. |
| Orange | Can be dehydration, some medicines or certain foods. If it persists with pale stools or yellow skin or eyes, see a doctor. |
| Pink or red | Beetroot, blackberries or rhubarb can do it. If you haven’t eaten any, this could be blood: see a doctor. |
| Brown or cola-coloured | Severe dehydration or something that needs checking. See a doctor, especially if it doesn’t clear after drinking. |
| Cloudy or foamy | Occasional foam is usually nothing. Persistently cloudy, smelly or foamy urine, or pain when peeing, is worth a doctor’s visit. |
Signs you need to drink more
Dark, strong-smelling pee is the obvious one. Others, according to the NHS:
- feeling thirsty,
- feeling dizzy or light-headed,
- feeling tired,
- a dry mouth, lips and eyes,
- peeing little, and fewer than four times a day.
A good rule of thumb is to drink enough that your pee stays pale through the day. You’ll need more in hot weather, when you exercise, and the morning after a big night.
When to see a doctor
Don’t wait on any of these:
- blood in your urine, even once and even if it doesn’t hurt,
- pee that stays dark even after you’ve drunk more,
- pain or burning when you pee,
- needing to pee much more often, especially at night (more on that in Peeing more at night?).
Blood in the urine is usually caused by something treatable, such as an infection, but it needs checking because occasionally it’s a sign of something more serious.
This page is general information and not medical advice. If you’re worried about a symptom, see a doctor.
Quick answers
What colour should healthy urine be?
Usually pale yellow, like straw. Darker yellow generally means you need to drink more. Completely clear can mean you are drinking more than you need.
When should I worry about the colour of my urine?
See a doctor if you see red, pink or brown urine that is not explained by something you ate, or if your urine stays dark even after drinking more.
Sources
