23/07/2026
OVERHYDRATION & URINE COLOUR;
WHAT YOUR BODY IS TRYING TO TELL YOU
Please pay attention to your urine colour while hydrating (drinking water). Being hydrated is very important, but too much of it can cause an unpredictable disease condition you never imagined.
Many people believe that the more water they drink, the healthier they become. While water is essential for life, too little and too much can both affect your health. The goal is proper hydration, not excessive hydration.
WHAT IS OVERHYDRATION?
Overhydration occurs when you drink more water than your kidneys can excrete, causing excess water to dilute the sodium in your bloodstream. This condition is called HYPONATREMIA.
Sodium is an important electrolyte that helps regulate:
✓ Fluid balance
✓ Nerve function
✓ Muscle contraction
✓ Blood pressure
✓ Brain function
When sodium levels fall too low, water moves into body cells, including brain cells, causing them to swell. This is why severe overhydration is considered a medical emergency.
WHO IS AT RISK?
Overhydration is more common in:
✓Endurance athletes who drink large amounts of plain water during long races.
✓ People who force themselves to drink water even when they are not thirsty.
✓ Individuals with kidney disease, heart failure, or liver disease.
✓People taking certain medications that affect water balance.
✓Individuals with certain mental health conditions that cause excessive water drinking (psychogenic polydipsia).
SIGNS AND SYMPTOMS OF OVERHYDRATION
Early signs include:
✓ Persistent clear urine
✓ Frequent urination
✓ Feeling bloated
✓ Nausea
✓ Headache
As it worsens:
✓Muscle cramps
✓Weakness
✓Confusion
✓Drowsiness
✓Difficulty concentrating
SEVERE CASES MAY LEAD TO:
✓ Seizures
✓ Loss of consciousness
✓Coma
✓ Death if not treated promptly
UNDERSTANDING YOUR URINE COLOUR
✓🚽 Dark brown or amber This usually indicates significant dehydration. Your body is conserving water, making the urine more concentrated.
✓🟤 Dark yellow You may be mildly dehydrated. Increase your fluid intake gradually.
✓🟡 Light yellow or straw colour: This is generally the healthiest urine colour. It suggests your body is adequately hydrated.
✓⚪ Very pale or completely clear: Occasionally having clear urine is normal, especially after drinking a large amount of water. However, if your urine is consistently clear throughout the day, that means that you're drinking more water than your body requires.
✓🔴 Red or pink May be caused by blood, certain foods (such as beetroot), or medications. Persistent red urine should be medically evaluated.
✓🟠 Orange May result from dehydration, some medications, liver or bile duct problems.
✓🟢 Green or blue Rare, but may occur due to food colouring, certain medications, or some infections.
HOW MUCH WATER DO YOU REALLY NEED?
There is no single amount that is right for everyone. Your water needs depend on:
✓Age
✓Body size
✓Physical activity
✓ Weather
✓ Pregnancy or breastfeeding
✓ Overall health
A healthy body usually regulates thirst well. Drink when you are thirsty, and drink more during exercise, hot weather, fever, vomiting, or diarrhoea.
Remember
✔ Don't judge hydration by water intake alone.
✔ Check your urine colour.
✔ Pay attention to thirst.
✔ Avoid drinking excessive amounts of water in a short period.
✔ If you have kidney disease, heart failure, or liver disease, follow your healthcare provider's advice about fluid intake.
Your urine is one of the simplest health indicators you can monitor every day. Aim for pale yellow not too dark, not constantly clear. Balance is the key to healthy hydration.
✓ Hydrate wisely. Your body needs the right amount of water not the most water.
Drinking of water is very important but be observant to avoid OVERHYDRATION
✍️✍️✍️ SN Ubokobong Kufre
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