How the score works
The score blends three established markers: urine colour (Armstrong 1994 chart, score 5+ indicates mild dehydration), body-weight change (3 %+ loss is meaningful per the ACSM 2007 hydration position stand), and a symptom tally. The bands are tuned to point you toward proportionate action — water and a salty snack at “mild”, an oral rehydration solution at “moderate”, medical care at “high”.
Recovery basics
For mild–moderate dehydration: 250–500 mL of water with 1/4 tsp of salt or a pre-made oral rehydration solution (ORS — Pedialyte, Gastrolyte, or homemade with 1 L water + 6 tsp sugar + 1/2 tsp salt). Re-check urine colour in 1–2 hours. For severe dehydration or symptoms in vulnerable people (infants, frail elders, pregnant), seek medical care.
When this calculator is wrong
Vitamin B2 supplements turn urine bright yellow regardless of hydration. Beets and certain medications can darken urine. Diabetes insipidus, diuretic medications, and kidney disease all affect urine colour as a hydration marker. Use this tool as a first-pass check, not a diagnostic.