Hydration Test

What it measures

This check screens for dehydration by asking about eight widely recognised signs: urine colour (using the Armstrong urine-colour scale concept), thirst, dry mouth, headache, tiredness, dizziness on standing, reduced urination, and difficulty concentrating. These symptoms are listed by NHS England and are consistent with the clinical literature on mild-to-moderate dehydration. Scores range from 0 (well hydrated) to 32 (severely under-hydrated), with higher scores indicating greater fluid deficit.

How it works

You rate how strongly you have experienced each of eight dehydration markers over the past 24 hours on a five-point scale from 'Never/Not at all' (0) to 'Always/Very pronounced' (4). Your answers are summed into a total score that is mapped to one of four hydration bands — Well hydrated, Mildly under-hydrated, Likely dehydrated, and Severely under-hydrated — each carrying tailored advice. The urine-colour item draws on Armstrong's validated eight-point visual colour scale (1994), simplified to the same 0–4 format as the rest of the questionnaire, and aligns with NHS guidance that pale straw is ideal and dark amber indicates a need to drink more.

Tips for an accurate result

• 1Drink little and often — Rather than gulping large amounts infrequently, sip water consistently across the day. The EFSA recommends approximately 2.0 L total fluid daily for women and 2.5 L for men under normal conditions — roughly 70–80 % from drinks and 20–30 % from food.
• 2Use urine colour as your daily gauge — Pale straw is the target, as recommended by the NHS. Dark amber or strong-smelling urine is a prompt to drink more. Very pale or clear urine over a sustained period may indicate over-hydration, which carries its own risks.
• 3Increase intake in heat and during exercise — Fluid needs rise significantly in warm weather and with physical activity. Sports medicine guidelines recommend drinking before, during, and after exercise rather than waiting until thirst develops.
• 4Eat your water — Fruits and vegetables — particularly cucumber, watermelon, celery, lettuce, and oranges — have high water content and contribute meaningfully to daily fluid intake alongside drinks.
• 5Watch caffeine and alcohol — Both caffeine and alcohol promote urination and can contribute to fluid loss. They can be enjoyed in moderation, but should not be relied on as your primary hydration source.