If you’ve been training for a long time, chances are you’ve come across creatine or at least overheard someone talking about it or its benefits. Yet, there can be some confusion about how much water to drink with your creatine supplement and whether you need to increase how much water you drink each day while on creatine.
So, how much water should you drink with creatine? For best results, you should mix 3-5 grams of creatine with 8 ounces of water to increase the amount of time it takes your body to absorb it. On top of that, you should drink about a gallon of water or 3-4 liters each day to maintain optimal hydration when supplementing with creatine.
There is a lot of research on creatine and how water affects this supplement’s efficacy. In this article, I’ll talk about water intake when taking creatine, why it’s important, and what to look out for when supplementing with creatine. As a bonus, I’ll offer some creatine recommendations to help you determine the best supplement for your needs.
Why Is Water Important When Taking Creatine?
Before we dive into what creatine is and why you need to drink enough water when taking it, here’s a little science 101 on energy.
Muscle cells need energy to contract so you can lift and train hard. This energy is known as adenosine triphosphate (ATP). As you train, that energy is used up, which causes your muscles to fatigue.
This is where creatine comes in.
What Is Creatine?
In its natural form, creatine is a compound found in fish and red meat. It is also produced in the body by the liver and stored in the muscle cells for energy.
However, it can be challenging to get the recommended amount of creatine daily (3 to 5 grams) through food alone. Using a creatine supplement adds convenience and is an easy way to ensure you get enough of it.
As a supplement, creatine is one of the most researched products on the market. Additionally, it is one of the top ones shown to improve strength and energy. It’s jet fuel for your muscle cells, as it gives a boost of energy to the muscle to elevate your performance while training.
Taking creatine helps to speed up the recreation of this fuel source, leading to longer and improved performance.
Wondering if you should take creatine during a powerlifting competition? Check out What To Eat During a Powerlifting Meet (6 Rules to Follow).
How Does Water Affect the Absorption and Effectiveness of Creatine?
One of the big questions I get from people new to supplements is how much water to drink when on creatine (which I’ll get into below). This is because water can affect the absorption and effectiveness of creatine. Creatine is an osmotically active substance, meaning it draws in more water when its concentrations are increased.
As creatine concentrations increase in the muscle cells, water will be pulled into them. If water isn’t around, the effectiveness of creatine is diminished.
Speaking in terms of the supplement, the more it’s dissolved in water, the faster it can get transported into the bloodstream.
How Much Water Should You Drink With Creatine?
Many people start creatine with a loading period where they take a boosted dose for 5-7 days, followed by a maintenance period at a significantly lower dose. The recommended loading period dose is 0.3 grams per kilogram of body weight per day. After that, follow it up with 0.003 grams per kilogram of body weight per day, even on rest days.
This ranges from 20-25 grams per day during the loading phase and about 3-5 grams per day after that.
So how much water should you drink on creatine? Here is a good guide to follow:
- 6-8 ounces of water with 3 grams of creatine
- 8-10 ounces of water with 5 grams of creatine
However, it is important to see how your body reacts to these dosages, as stomach cramping, nausea, and diarrhea can occur. To optimize creatine supplementation and total hydration, it’s recommended that men drink 3-4 liters of water and women drink 2-3 liters daily.
While you don’t necessarily need to increase your water intake when taking creatine, drinking water to ensure you stay hydrated is a good habit to have, especially if you are training hard. When you sweat, you lose water, so it’s vital to replace that water.
What Happens if You Don’t Drink Enough Water With Creatine?
If you don’t drink enough water (with creatine and throughout the day), you may experience signs of dehydration, which include:
- Increased thirst
- Headaches
- Increased fatigue
- Dry mouth
It’s also important to check your urine color to maintain proper hydration levels. Your urine should be pale yellow, similar to a lemonade color. If it’s much darker than that, you may be dehydrated.
While this doesn’t qualify as medical advice, you may want to boost your water intake if you’re experiencing any of those issues.
Are you a powerlifter who needs to do a water cut for an upcoming meet? Follow our step-by-step guide on how to do a water cut for a meet.
Does Creatine Cause Water Retention?
In theory, the answer would be yes, creatine can cause water retention. It is osmotically active, meaning it draws in more water as concentrations increase. Theoretically, increasing the concentration of creatine could increase overall water retention.
Some research shows an association with water retention in the initial loading phase of 20 grams of creatine per day, as there is an increase in total body water and extracellular water or water outside the cells — for example, blood.
One study showed that creatine supplementation with 20 grams per day for six days showed an increase in total water in the body and an increase in body mass.
However, those early stages of water retention do not last for the long term. The water levels in the cells are more likely to change based on sodium and potassium intake, and those are unlikely to be altered by taking creatine. Over the long term, that early-stage water retention is likely to subside.
In one study, athletes took about 20 grams per day for seven days and then five grams per day for 28 days. In the end, there was no significant change in intracellular, extracellular, or total body water.
So the answer to the question, “Does creatine cause water retention?” is, “It depends.” Early on, yes, there could be some water retention. But as you get further along in the supplementation and into a maintenance level, it will likely balance out.
Wondering if creatine is good to take when trying to lose weight? Check out Should I Take Creatine When Cutting?
3 Best Creatine Options for Lifters
Creatine and creatine monohydrate (the most popular form of creatine) can be found in both powder and pill forms. I recommend a powder, as it’s easy to mix and drink. You want to search for brands that are known and reputable and double-check the dosage for each brand, as it can vary. This will help ensure you’re taking the right amount of creatine.
Here are my top three recommendations:
1. Optimum Nutrition Micronized Creatine Monohydrate Powder
Optimum Nutrition is one of the top supplement brands in the world, so it’s no surprise that its creatine would make my list. It’s been tested and verified to be free of banned substances, so you won’t get in trouble for taking it if you participate in a drug-tested sport. With each serving, you’ll get 5 grams of creatine.
2. Thorne Creatine
This brand gets a top recommendation because it’s affordable, uses a high-quality creatine source, and has been tested and verified by a third party to be free of harmful ingredients or banned substances. Per serving, you’ll get 5 grams of creatine.
3. BulkSupplements.Com
If you’re looking for a budget-friendly creatine supplement, this brand is for you. It has nothing added to it and has been third-party verified for quality. However, it hasn’t been certified for sport by the NSF, so while this doesn’t mean there are banned substances in it, there’s no certification saying it doesn’t. Like the other brands, this has 5 grams of creatine per serving.
Tips for Staying Hydrated While Taking Creatine
Creatine and water intake are closely related, so it’s important to stay hydrated throughout the day to get the most out of the creatine supplementation. As a bonus, your body will run more efficiently.
To avoid what happens when you don’t drink enough water, here are a few tips to ensure adequate water intake and ways to increase water if needed:
Keep a Water Bottle With You
Carrying a reusable water bottle with you will keep the idea front of mind since it will be in eyesight or on you. It serves as a constant reminder to drink more water.
Drink Water Before Meals
This tip is twofold, as it sets up a pattern to create a habit loop and can help you feel fuller, which can help you avoid overeating at meals.
Set Reminders
Sometimes, you can get wrapped up in your day and forget to eat or drink water. You can navigate around that by setting reminders or alerts periodically throughout the day on your phone to remind you to drink water.
Flavor Your Water
I get it, water can be boring because it doesn’t taste like anything. Without any flavor, you’re less likely to drink it. Finding something to add flavor to your water may help you to drink more of it. There are plenty of powders and drops that can add flavor, and you can try adding natural things like fruit to infuse your water.
Frequently Asked Questions
Does Creatine Cause Dehydration and Muscle Cramps?
No, taking creatine won’t cause dehydration and muscle cramps. This a myth caused by speculation that since creatine is osmotically active, it would alter the distribution of water in the body. However, the latest research has dispelled this myth.
How Much Water Weight Can You Put On With Creatine?
In the initial loading phase of taking creatine, which is usually 20 grams per day for 5-7 days, there could be a 2-6 lb or 1-3 kg increase in weight primarily due to water. In the long term, you could see an increase of up to 6 pounds in muscle mass, but those results will be affected by training intensity and diet.
If you skip the loading phase, you can see the same benefits, but it could take longer than 5-7 days.
Does Caffeine Affect Creatine Negatively?
There is some evidence that caffeine can lessen or blunt the performance-enhancing aspects of creatine. Additionally, taking the two at the same time can cause stomach issues in some people.
How Much Water for 5 g of Creatine?
When taking a 5 gram serving of creatine, aim to drink 8-12 ounces of water with the supplement. During the course of the day, aim for drinking about a gallon or 3-4 liters of water.
How Much Water for 3 g of Creatine?
When taking a 3 gram serving of creatine, aim to drink 6-8 ounces with your supplement and an additional gallon or 3-4 liters the rest of the day.
How Much Water Should I Drink a Day on Creatine?
When taking creatine, it’s best to drink about a gallon or 3-4 liters of water each day.
Final Thoughts
While there is no specific answer to how much water you should drink with creatine, there are some overarching guidelines to how much water you should drink daily as well as optimal dosages in which to take creatine.
Aiming for 3-5 grams of creatine daily can help improve your performance during training. But to get the greatest benefits, it’s vital to stay hydrated by aiming for 3-4 liters of water a day (2-3 liters for women) to avoid dehydration.
If you have any questions or concerns about creatine supplementation and water intake, it’s best to follow up with a healthcare professional for more personalized advice.
About The Author
Chris Cooper is a certified personal trainer through the NSCA and a massage therapist in New York. He has over 17 years experience blending the two worlds to work with clients in their pursuit to get stronger and move pain-free as they return from injury. He runs his coaching services through CoachChrisCooper.com.
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