Hydration Self-Check
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Teach athletes to use urine color as a trend tool instead of treating one dark bathroom… Urine color is a fast screen, but the best hydration read combines color,... Urine color is a screen, not the whole hydration plan.
At a Glance
Self-Check in one clear visual
Urine color is a screen, not the whole hydration plan. Teach athletes to use urine color as a trend tool instead of treating one dark bathroom…
Self-Check
Best Timing
Pale Straw
Target Color
AM + Post-Practice
Quick Check
Coach Prompt
What color plus symptom combo tells your athlete to act today?
Start Here
Urine color is a screen, not the whole hydration plan.
Quick Start Plan
Best Timing
Check the First Pee and the...
Morning urine shows how the last day went. Post-practice urine shows whether the session beat the plan.
Red Flags
Know When a Pee Check Is Not...
Red or brown urine without a clear food reason needs medical follow-up. Persistent dark urine despite drinking can signal a larger problem.
Color Read
Pale Yellow Is the Goal
Nearly clear can mean over-drinking. Apple-juice yellow means start replacing fluids soon.
Coach Reference
Do This vs Watch for
Main Move
Check the First Pee and the Post-Session Trend
Know When a Pee Check Is Not Enough
First Detail
Morning urine shows how the last day went.
Red or brown urine without a clear food reason needs medical...
Coach Note
Post-practice urine shows whether the session beat the plan.
Persistent dark urine despite drinking can signal a larger...
Use This with Athletes
Before School
Aim for pale yellow, not clear.
After Practice
Replace losses with fluid plus sodium.
Quick Rules
Best Timing
Check the First Pee and the Post-Session TrendColor Read
Pale Yellow Is the GoalRed Flags
Know When a Pee Check Is Not Enough
Built by Luke Rodriguez, MS, RDN · Head XC Coach, Palmer Ridge HS · Colorado Springs