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Pick the glass closest to the color you saw last. You'll get a straight answer, what to drink right now, and a clear note if a color is worth asking a doctor about.
The quick version
What changes urine color besides water
Hydration is the usual reason, but not the only one. B vitamins in supplements and energy drinks cause a bright neon yellow. Beets and blackberries can tint it pink or red. Some medicines, including certain antibiotics and urinary pain relievers, turn it orange, blue or green. Color that doesn't match what you've eaten or taken, especially red, brown or cloudy with pain, is the kind worth a quick call to a doctor.
Want a personal daily target? Try our water intake calculator, which turns the answer into bottles you actually carry.
Sources: Cleveland Clinic, urine color; NHS, water and drinks.
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Free on the App StoreQuestions
What color should urine be if you're hydrated?
Pale straw to light yellow usually means you are drinking enough. Darker yellow and amber suggest you should drink some water soon.
Is completely clear urine bad?
Not usually, but it can mean you are drinking more than you need right now. You can ease off a little. Very large amounts of water in a short time can be harmful, especially during long endurance events.
Why is my urine bright neon yellow?
Extra B vitamins, especially riboflavin (B2) in multivitamins and energy drinks, often turn urine highlighter yellow. It is harmless.
When should I see a doctor about urine color?
If you see red, pink or brown that is not explained by something you ate, if urine stays very dark even after drinking, or if it is cloudy with pain or a burning feeling. Also seek help quickly if dark urine comes with pale stools or yellow skin or eyes.
Can food change urine color?
Yes. Beets, blackberries and rhubarb can turn it pink or red, carrots in large amounts can make it orange, and asparagus is known for the smell more than the color. Some medicines also change the color.
How much water should I drink a day?
It depends on your size, activity and climate. Our water intake calculator gives a personal estimate in bottles you actually carry.
Updated November 11, 2026.
- How much water should I drink? CalculatorA starting estimate from the U.S. National Academies’ figures, adjusted for exercise and heat, and turned into bottles of the size you actually carry. Not a medical prescription.
- Water Tracker Online: Tap to Log Your Glasses Today (Free)A free online water tracker. Set your own goal, tap each glass or bottle, and watch the bottle fill. Works in ml or fl oz, no sign-up, nothing stored.
- How much water should you drink in winter? Six myths, checkedChoose your own waking hours and goal, compare logged water with even pacing, and switch between millilitres and US fluid ounces without losing your entries.