What the colour of your pee can reveal about your health over Christmas – and 5 red flags you must not ignore

WE all know that the colour of our pee is a great indicator of how hydrated we are.

If we’re dehydrated, urine tends to be darker, while staying well-hydrated keeps it lighter.

But there are other times when the shade of our pee could reveal important things about our general health – including at Christmas.

According to Dr Johannes Uys, from Broadgate GP, certain foods consumed over the festive period could trigger changes.

He said: “Eating foods like beetroot or blackberries can temporarily give urine a pink or red hue.”

Dr Babak Ashrafi, from Superdrug Online Doctor, added that eating carrots can turn urine light orange within a few hours.

But he advised: “A change in urine colour because of certain foods is completely normal and will work its way through your system in a few hours.”

Many people indulge with alcohol over the festive season – and this can impact the colour of your urine too.

Boozing can change the colour of your urine because it’s a diuretic, which means it increases urine production.

However Dr Babak assured: “This can be rectified by ensuring you drink lots of water to help your body rehydrate.”

But not all colour changes should be ignored, Dr Uys warned.

In fact, if you notice any of the following five changes, you speak to your GP:

1. Brown or tea-coloured urine
2. Red or pink urine
3. Bright yellow urine
4. Cloudy urine
5. Foamy urine

“Persistent dark brown or tea-coloured urine might indicate liver problems, and red or pink urine – unrelated to food – could signal blood presence, pointing to possible infections or kidney issues,” Dr Uys said.

“Bright yellow urine is often a sign of excess vitamins in your system.

“Pay attention if these changes come with other symptoms.

“Certain colour shifts can also hint at specific conditions.

“Cloudy urine could be a sign of a urinary tract infection (UTI), while foamy urine might suggest kidney issues.

“If there’s an unusual odour, it’s worth investigating too.”

If these changes persist and aren’t linked to your diet, especially if there’s discomfort during urination or abdominal pain, it’s best to check in with your GP.

Dr Uys said: “If urine remains dark despite staying well-hydrated, or if other concerning symptoms show up, seeking medical advice promptly is crucial.

“Addressing issues early can help ensure a healthier festive season.”

How to keep your pee a healthy colour

According to the NHS, healthy urine is clear to pale yellow in colour.

The amount of fluid you drink affects the colour of your urine, and you should aim to drink enough so that your urine is this colour.

You can use this as a guide:

• Clear to pale yellow: You are well hydrated
• Light yellow: You are ideally hydrated
• Darker yellow or pale honey: You may need to drink more fluids
• Yellow and cloudy: You should drink more fluids
• Darker yellow: You are becoming dehydrated
• Amber: You need more fluids
• Orange or yellow: You are severely dehydrated

To keep hydrated, you should drink six to eight glasses of fluids per day, including water, lower-fat milk, and sugar-free drinks. 

You may need to drink more if you are pregnant, breastfeeding, physically active, or in a hot environment.

You should also empty your bladder four to six times a day to prevent infections and keep your kidneys working properly. 

If your urine is dark or has a strong odour, you should drink more fluids.