The following chart is a guide that outlines when to hydrate based on the colour of your urine. If your urine matches the colours numbered 1, 2, or 3 you are hydrated, but keep drinking fluid. If your urine matches the colours numbered 4 through 8 you are dehydrated and need to drink far more fluid.

Fluid requirements vary remarkably between workers and the actual task at hand. Fluid losses are affected by:

  • Genetics: Some people innately sweat more than others
  • Body size: Larger people tend to sweat more than smaller people
  • Fitness: Fitter people sweat earlier in exercise and in larger volumes
  • Environment: Sweat losses are higher in hot, humid conditions
  • Work Intensity: Sweat losses increase as work intensity increases
  • Lifestyle Factors: Diet, alcohol consumption etc.

Each kilogram (kg) of weight lost is equivalent to approximately one litre (L) of fluid. During hot weather we should be drinking fluid constantly, even if we are not thirsty.