Health: Orange-red urine after exercise may signal rhabdomyolysis, doctor warns

After a hard workout or a long mountain hike, dark urine should not be dismissed as ordinary muscle soreness, Taiwanese urologist Su Hsin-hao warns.

Su said delayed muscle soreness usually peaks 24 to 48 hours after exercise. The muscles may feel tight and stiff, but movement gradually eases the discomfort, while urine remains clear and pale yellow.

Rhabdomyolysis presents a more serious warning. Severe swelling, weakness and intense pain when the muscle is pressed may appear alongside deep tea-colored or cola-colored urine. The color change can indicate that damaged muscle cells have ruptured and released large amounts of myoglobin into the bloodstream. Without prompt medical care and hydration, the condition can cause acute kidney damage.

Su also highlighted two less visible risks during mountain trips and strenuous outdoor exercise. People may hold their urine because heavy waterproof clothing makes toilet stops inconvenient, increasing the risk of urinary tract infection or bladder inflammation. Dry mountain air and heavy sweating can also cause dehydration. If people do not replace fluids regularly, concentrated urine may create conditions for an acute kidney-stone attack.

Su said exercise remains an effective way to maintain men’s vitality and physical fitness, but urged people to match intense activity with adequate preparation. He recommended drinking water and electrolytes regularly in small amounts, then checking urine color after returning from a hike.

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How did my urine turn the color of oolong tea or orange-red after exercising?