Healthy Eating

The Princess and The Pee: What Urine Means for Your Weight Loss

Alright everybody, let’s get this out of the way.

After talking about our poop and what it means for our health, today we’re talking pee.

I understand this can be a bit awkward, but after preparing this post, I know how important it is. We’ll talk about what your pee means for your health and hydration, and one simple way to improve both!

Clear urine, dark urine, clean urine, smelly urine, even red and blue urine, (really!) what does it all mean? Especially for your health and weight loss goals, your pee holds a bunch of useful information you may have been flushing down the drain.

We’re going to cover it all today, and I’ll try to keep the puns to a minimum.

The Restroom Reaction

Coconut Lime IdealBoost

Healthy urine begins with the kidneys. After you digest food and water, their nutrients are circulated into the blood.

These two bean-shaped organs carefully filter your blood, monitoring hormone, and substance levels while removing waste products and excess sugars, salts and water from your bloodstream. Every day the kidneys filter about 150 quarts of blood!

Once the kidneys filter out these potentially toxic materials, they pump them down to the bladder through narrow tubes called ureters.

Once the bladder begins to fill up, a signal is sent to the brain that you’ve “gotta go!” The bladder contracts and pushes the urine out through the urethra, a smooth narrow tube.

Then you probably flush without a second thought. But wait!

Since you can’t see your kidneys in action, how can you know if you are hydrated and are doing a good job filtering out all that yucky stuff?

Just hold off on flushing and examine the evidence.

My Healthy Pee and Me

Checking out your urine is an easy way to keep track of your hydration and get a glimpse of just how well your body is running.

When you take a peek into the pot, pay close attention to these three areas:

  • Color
  • Clarity
  • Smell



Okay, don’t freak out. Some medications and food dyes can give your urine a blue-green tint. If you haven’t ingested any of those though, you should probably consider seeing your physician, as this could be a sign of infection.


This can be startling, but again, don’t freak out (yet). Been bingeing on beets or berries? The red compounds in these foods may cause your normally healthy urine color to change! If you haven’t eaten these, however, it could be blood in your urine (hematuria).

Hematuria can be caused by extreme exercise, or a number of serious conditions like urinary tract infections (UTIs, especially common among women), kidney infections, liver disease, or even cancer. If you experience anything more than temporarily red urine, you should definitely see your doctor.

Honey-Dark Yellow

This isn’t going to cut it, you’re dehydrated. You need to drink more water and quick, especially if you want to lose any weight.

You’re not taking in enough water to help your kidneys filter out the trash, so your dark urine is super concentrated with waste products, and there are still more in your body. You may feel sluggish and have low-energy.

Medium Yellow

You’re getting closer, this is in the “healthy pee” range, but you can do better! The concentration of waste is pretty normal here, but your energy levels may still be suffering.

If your pee is this color, you can easily get the benefits of adequate hydration just by sipping some more water throughout your day.

6 Ways to Drink More Water

Pale Yellow to Transparent

You’ve made it! The Promised Land of Pee. This is what you should be aiming for each day, your kidneys have all the water they need to filter out the bad stuff and keep the good stuff circulating in your system.

You’ve probably noticed you’re in a better mood today, and your mind and body are running like the well-oiled (watered?) machine they are.

This handy infographic in Popular Science shows each color range and what exactly you’re looking for.


You want your urine to be clear, not cloudy.

Cloudy or murky urine might be the beginnings of a kidney stone, or a urinary tract infection (UTI). Foamy urine or “fizzy” urine may just mean you have a strong stream (good for you!) but if it is persistent, it could mean kidney damage.

Consistent foamy urine means there is protein in your pee, and is something you’ll probably want to discuss with your doctor.


If you’ve ever had asparagus (one of my favorite fiber-rich veggies) you know that sometimes urine has a strong smell.

If you frequently notice sweet smelling urine, it could be a sign of diabetes. Foul or musty smelling urine could also mean infection or poor hydration.

Am I Dehydrated?

Trainer Kami drinking high protein IdealShake post-workout.

You’ve probably heard it everywhere: You should drink more water! But 75% of Americans still may be chronically dehydrated!

Water is like “oil to a machine” in our bodies. When we are dehydrated even slightly, our metabolism slows down, and every part of our body operates at a reduced level.

When you give your body the water it needs, it is much easier for the kidneys to flush out all those built-up toxins and keep things flowing smoothly.

If you’ve ever wondered what happens to all your fat that you lose, (read: do you pee fat?) a very small percentage of it is actually excreted through your urine. Most is actually exhaled in carbon dioxide!

Signs of Dehydration

-Dry, “cotton” mouth

-Low-energy, especially in the afternoon


-Decreased urine output

-Dry skin




Check out Trainer Kami’s 4 Tips for Staying Hydrated

Urine and Weight Loss

So exactly how is pee related to weight loss? I’m glad you asked!

When you’re chasing after your weight loss goals, it’s super important to drink enough water. You do NOT want to get dehydrated.

Not only does dehydration makes it more difficult for your body to burn fat, but being dehydrated makes you feel lethargic and tired, which can seriously get in the way of having a good exercise sesh!

Drinking water also helps keep your stomach filled, which can, in turn, help you feel more full and help you to eat less!

So use my urine color chart and other tips to test your level of hydration, and if you are dehydrated, get some fluids quick!

Let’s Zip it Up!

Kami with lots of IdealBoost Flavors

You know you need to drink more water to have the healthy pee that signals a healthy body. But if you’re like most people, you might not know how to do it.

You might not like the taste of water, or be able to lug around a gallon jug with you every day.

IdealShape has you covered. We listened to hundreds of people’s needs and created a product that makes it easier than ever to drink the water you need while giving you a “boost” in your energy and weight loss goals.

IdealBoost is a water-enhancer unlike any other.

While other products might flavor your water calorie-free, that is pretty much where they stop. IdealBoost takes a different approach and gives you a ton of benefits on top of flavorful, healthy water that is so easy to drink.

IdealBoost gives you all this, at only 5 (count ‘em) tiny sugar-free calories:

-Green Tea + Caffeine: This combo has been shown to give a “boost” of healthy energy and speed up your body’s natural ability to burn fat, raising the metabolism and leptin levels. Leptin is a hormone that tells your brain that you are full and content, reducing the urge to snack between meals.

-No sugar “crash” after use

-Vitamins B3 + B6 + B12 for improved mood and immunity

-Most importantly, IdealBoost contains Slendesta and Fibersol, IdealShape’s unique hunger-blocker and fiber. These two together will help you control hunger and cravings for 3 hours, while helping to regulate your digestive system.

IdealBoost’s convenient single-serving packets easily slip into just about anywhere, meaning you never need to stop for a soda ever again.

Just mix your IdealBoost stick into 12 oz of cool water and enjoy, simple as that. And with seriously tasty flavors like Black Cherry, Pineapple Passion, Peach Mango, you’ll have no trouble staying hydrated, healthy, and on track for your ideal shape.

If you’re ready to ditch the diet soda and start looking out for your “#1” then it’s time to try IdealBoost

Kami Price

Kami Price

Head Trainer & Nutritionist

Kami Price is the Head Trainer for IdealShape. She is a NASM Certified Personal Trainer, a Pn.1 Certified Nutrition Coach, and Certified Yoga Instructor. Kami has been in the fitness world for over 10 years and prior to joining IdealShape owned one of the biggest private gyms in Utah.

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