It’s true, your pee color is a good indication of how hydrated you are. An investigation in the European Journal of Clinical Nutrition has validated that lighter urine color signifies a lower level of urine osmolality—the number of dissolved particles per unit of water in the urine—and is a reliable way to determine hydration status.

The goal is to have urine color the same as straw or lemonade as opposed to something closer to iced tea. Urinating seven or more times a day for adults or five times a day for children was found to be another good indicator that someone is drinking enough to stay ahead of dehydration.

See also: Why Hydration Should Be on Your Mind