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Practical nutrition support for cross country and track. Clear guidance for programs, households, and runners.

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Hydration Color Chart | Aspire Performance & Nutrition

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Hydration Color Chart

Printable urine color chart poster for locker room or team bathroom.

💧 Hydration Check Check Before Every Practice --- Urine Color Guide | Color | Status | What to Do | |-------|--------|-----------| | 🟡 Pale / Light Yellow | ✅ HYDRATED | You're good — go run! | | 🟡 Yellow | ⚠️ SLIGHTLY DEHYDRATED | Drink 8-12 oz water before practice | | 🟠 Dark Yellow | ❌ DEHYDRATED | Drink 16+ oz now. Tell your coach. Modified practice. | | 🟤 Amber / Brown | 🚨 SEVERELY DEHYDRATED | Do NOT run. Drink immediately. See athletic trainer. | --- ...

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Who it's for: Parents and coaches who want complete implementation resources

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What's Covered

Urine Color Guide
Goal: Pale Yellow, All Day
Quick Hydration Fixes
Daily Hydration Targets
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Aspire Performance & Nutrition

Registered-dietitian guidance for runners

Evidence-based sports nutrition for high school cross country and track & field athletes.

Practical, field-tested guidance built for real teams, real schedules, and real teenagers.

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