Nutrition
Urine Specific Gravity Hydration
Urine specific gravity hydration adds refractometer readings to color checks when you need a clearer hydration signal in heat camps.
Urine specific gravity hydration uses refractometer or dipstick readings—ideally first morning—to estimate concentration when color alone is ambiguous. Values above 1.
020 often suggest under-hydration; 1. 005 to 1.
015 commonly align with euhydration in rested athletes. Post-exercise samples are noisy until you rehydrate.
Combine with body mass and thirst rather than chasing a lab number daily.
Common questions
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Is color enough without a refractometer?
For most people, yes—first-morning pale straw is a solid screen. Specific gravity helps when color is misleading from vitamins or food dyes.
Related terms
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