Staying well hydrated is essential for the proper functioning of our bodies, a fact proven by scientists. Dr. Jamin Brahmbhatt, a urologist and surgeon at Orlando Health and an assistant professor at the University of Florida College of Medicine, emphasizes that water consumption should be individualized. That is, the same amount doesn’t mean the same thing for everyone. If we drink more, our urine will be lighter, and if we drink less, the urobilin will be more concentrated and darker. If our urine is very light but we haven’t drunk much, it could indicate diabetes; this is what Brahmbhatt means when he says “individualized.”
The goal, in any case, is to keep the body hydrated for proper functioning
Speaking of concrete data, the National Academy of Medicine recommends approximately 3.7 liters per day for men and 2.7 liters for women, from all sources, not just water, with approximately 20% coming from food. While it generally recommends eight to ten glasses a day, it acknowledges that achieving that goal isn’t always easy. The goal, in any case, is to keep the body hydrated for proper functioning; the amount that works for each person will be adequate as long as their body is functioning normally.
Example: foods like beets, blackberries, and beans can produce a pink or red color in urine
As for urine color, it typically ranges from light yellow to pale yellow. However, some things can change its color. An unusual urine color can be a sign of a health problem. For example, some urinary tract infections can produce milky-white urine. But it’s also important to keep in mind that foods like beets, blackberries, and beans can produce a pink or red color in urine, for example. Some medications can even give urine vivid hues, such as orange or blue-green.
Clear urine usually indicates adequate hydration, while darker urine indicates a fluid deficit
One thing worth mentioning is that urologists recommend producing at least 2.5 liters of urine per day to help reduce the risk of kidney stones. But back to what we mentioned above, each person should hydrate according to their individual needs, as these vary depending on body size, activity level, medical conditions, medications, and more. Thus, Brahmbhatt suggests monitoring urine color rather than counting liters. Clear urine usually indicates adequate hydration, while darker urine indicates a fluid deficit, as mentioned earlier.
We must take into account what we’ve eaten and drunk
It’s important to remember that we shouldn’t be alarmed if we see different colors in our urine. If you have any doubts, it’s best to see a doctor. However, we must take into account what we’ve eaten and drunk. Kidney stones, some types of cancer, and other diseases sometimes cause urine to appear red due to blood; but this is something more obvious than that, and if we’re aware of it, we should immediately see a specialist.
Some cases: excess fluids can cause swelling, shortness of breath, or electrolyte imbalances
Just as we mentioned that some medications can change the color of urine, so can certain vitamins. For example, some vitamins, such as A and B12, can turn urine orange or yellow-orange. On the other hand, it’s important not to overhydrate. Dr. Brahmbhatt cautions that patients with chronic conditions such as kidney or heart failure should be especially careful. For them, excess fluids can cause swelling, shortness of breath, or electrolyte imbalances. Drinking excessive amounts can lead to exercise-associated hyponatremia, a dangerous dilution of sodium in the blood. To reduce this risk, it’s recommended to combine water with salt, either through sports drinks or food. In any case, if you have any questions, consult your doctor.
