Printable urine colour chart
A clean one-page hydration chart to print for a gym, clinic, locker room or fridge. Free, no email required.
Free · No sign-up · Runs entirely in your browser
Urine colour is a rough hydration signal, not a diagnosis. Supplements, food and medication change it on their own, and some conditions change it regardless of how much you drink.
Take it away
One page, eight shades, nothing to fill in. No email, no watermark, no account.
Before you hit print
- Turn off greyscale. The colour is the entire point of the sheet.
- A4 or US Letter. The layout carries enough margin for both.
- Pin it at eye level next to the toilet, not on the far wall.
Want the version that works out how much to drink? Use the interactive chart.
- Shade 1, Clear
- Well hydrated — maybe more than you need. Nothing to fix. Drink to thirst for a while. EASE OFF.
- Shade 2, Pale straw
- The target. Normal, healthy hydration. Keep doing exactly what you are doing. ON TARGET.
- Shade 3, Light yellow
- Still fine. Common first thing in the morning or after a few hours without a drink. ON TARGET.
- Shade 4, Yellow
- Normal, but drifting. One glass now keeps you in the pale zone. +1 GLASS.
- Shade 5, Dark yellow
- Mildly dehydrated. Drink 1–2 glasses over the next hour, then check again. +2 GLASSES.
- Shade 6, Amber
- Dehydrated. Have 500 mL (17 oz) now and keep sipping rather than downing it. DRINK NOW.
- Shade 7, Honey
- Clearly dehydrated. 750 mL (25 oz) now, then a glass every 30 minutes. DRINK NOW.
- Shade 8, Brown
- Drink now. If it stays this dark, or looks red or brown, speak to a clinician today. SEEK ADVICE.
How to use the chart
Print it and pin it at eye level beside the toilet — a gym changing room, a clinic bathroom, a ward, the back of a door at home. Check in natural light where you can, because fluorescent tubes push every shade a little warmer, and look at a sample rather than the bowl, which dilutes pale urine into looking paler still. Find the closest band, read the line beside it, do the thing it says. First thing in the morning is normally a shade or two darker than the rest of the day and is not by itself a sign of anything.
It really is free
No email, no sign-up, no watermark, no download that costs six dollars. Print as many copies as you like and hang them wherever you like, including in a commercial gym, a studio or a clinic. If you reuse the image on your own site, a link back to watergoose.app is appreciated but not required.
Printing notes
The sheet is drawn as vector artwork at A4 proportions (794 × 1123 px at 96 dpi) and fits US Letter without cropping. Check your printer is not set to greyscale or an ink-saving mode first. The Download PNG button gives you a 1588 × 2246 px image instead, which is enough resolution for a slide, a noticeboard poster or a print-shop order.
What colour cannot tell you
Colour is a signal, not a measurement. B vitamins turn urine a bright fluorescent yellow within an hour; beetroot and rhubarb can turn it pink; some medications, and liver and kidney conditions, change it regardless of how much you have drunk. Red or brown urine, or dark urine that will not clear after you drink, is worth a clinician’s time rather than another glass of water. For a number to aim at, the water intake calculator works out a daily target from your weight, activity and climate.
Related tools
These tools give general wellness estimates only. They are not medical advice, diagnosis, or treatment. Fluid needs vary with health conditions and medication — talk to a clinician about yours.
Keep the number
A chart on the wall can only tell you what you already did. Water Goose nudges you before the colour turns amber.