Am I dehydrated? This free hydration self-check uses the urine-colour guide to give a general signal, with clear red-flag signs that mean you should get medical help — informational only, not a diagnosis.
⚠ Informational only — not a diagnosis. This is a general hydration self-check based on urine colour. It can’t measure dehydration medically. Serious dehydration is an emergency — see the red-flag box below and seek medical help if any of those apply, especially for a baby, child, older adult, or someone with vomiting or diarrhoea.
Urine colour check
Which best matches your urine colour?
A rough guide used in sport and clinics: paler usually means better hydrated. Some vitamins, foods and medicines can change urine colour.
General hydration signal
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Tap a colour to see general guidance
🚑 Seek medical help now if there is:
Confusion, drowsiness, dizziness or fainting
A rapid heartbeat or rapid breathing
Very little or no urine, or sunken eyes
No tears, or a sunken soft spot in a baby
Ongoing vomiting or diarrhoea, or inability to keep fluids down
These can signal significant dehydration, which needs prompt medical care — don’t wait.
General information, not medical advice. For most mild cases, sipping water or an oral rehydration drink and resting in a cool place helps — but if you’re worried, or symptoms are severe, get medical help.
Use this free dehydration level check to gauge your hydration using the urine-colour guide. Tap the shade that matches yours for general guidance — and see the red-flag signs that mean you should seek medical help.
Important: this is an informational hydration self-check, not a diagnosis. It can’t measure dehydration medically. Serious dehydration is an emergency — if any red-flag signs below apply, especially in a baby, child, older adult, or with vomiting or diarrhoea, seek medical help straight away.
What this dehydration check shows you
This dehydration check uses the urine-colour guide — a simple indicator used in sport and clinics — to give a general hydration signal, from well hydrated to “rehydrate now.” It’s a quick everyday awareness tool, not a medical assessment of how dehydrated you are.
The urine-colour hydration guide
Colour
General signal
Pale straw
Usually well hydrated.
Light yellow
Generally fine; sip a little more if warm or active.
Darker yellow
A sign to drink water soon.
Amber / honey
Likely under-hydrated — drink now.
Dark brown-ish
Can indicate dehydration; rehydrate and check red flags.
Colour isn’t perfect — vitamins (especially B vitamins), some foods like beetroot, and certain medicines can change it. Persistent unusual colours (such as pink/red or very dark) should be checked by a doctor.
Red flags: when dehydration needs medical care
Seek medical help promptly for confusion, drowsiness, dizziness or fainting; a rapid heartbeat or breathing; very little or no urine; sunken eyes; no tears or a sunken soft spot in a baby; or ongoing vomiting or diarrhoea. These can signal significant dehydration, which is a medical emergency — particularly in infants, young children and older adults.
How to rehydrate for mild cases
Sip water steadily rather than gulping a lot at once.
Use an oral rehydration solution if you’ve lost fluids through illness, sweat or heat.
Rest in a cool place and avoid further fluid loss.
Watch how you feel — if you don’t improve or symptoms worsen, get medical advice.
Who is most at risk of dehydration
Babies and young children.
Older adults, who may feel less thirsty.
Anyone with vomiting, diarrhoea or fever.
People exercising or in hot weather.
Dehydration FAQ
How can I tell if I'm dehydrated?
Urine colour is a handy everyday guide — pale usually means well hydrated, while darker colours suggest you should drink more. Thirst, dry mouth, tiredness and headache can also be signs. It's a rough indicator, not a medical test.
What urine colour means dehydration?
Dark yellow, amber or honey-coloured urine often suggests you need to drink more, and very dark urine can indicate dehydration. Pale straw to light yellow generally means good hydration.
When is dehydration a medical emergency?
Seek help promptly for confusion, dizziness or fainting, a rapid heartbeat or breathing, very little or no urine, sunken eyes, no tears or a sunken soft spot in a baby, or ongoing vomiting or diarrhoea — especially in infants, children and older adults.
How do I rehydrate quickly?
Sip water steadily, and use an oral rehydration solution if you've lost fluids through illness, heat or sweat. Rest somewhere cool. If you don't improve or feel very unwell, get medical advice.
Can things other than dehydration change urine colour?
Yes. B vitamins, foods like beetroot, and some medicines can change the colour. Persistent unusual colours, such as pink, red or very dark, should be checked by a doctor.
Is the dehydration check free to use?
Yes, this dehydration level check is completely free, needs no sign-up, and works instantly in your browser. It is informational only and not a substitute for medical advice.
