How Much Water to Drink with Creatine: A Helpful Guide

Creatine is a compound derived from amino acids (arginine, glycine, and methionine). It is available in animal food and synthesised by the human body in the liver, kidneys, and pancreas. Primarily, our muscles store creatine. It plays the vital role of ensuring cellular energy and fuelling muscular activity. 

Creatine supplements are a leading fitness supplement used for boosting strength, workout performance, and muscle growth. As you take creatine supplements, you must think about the relationship between creatine and water intake for maximum benefits. Let us understand how much water you need to drink with creatine to imbibe its wide range of benefits.

Understanding Creatine and Water Intake

Ensuring proper hydration with creatine supplementation maintains safety and proper body functioning. Creatine and water intake are a great combination for all levels of fitness journey. Therefore, make sure that you have the right amount of water as you go exercising. 

Role of Water in Creatine Supplementation

Creatine is a nitrogen-containing, naturally-occurring organic acid produced by mammals. In the human body, organs like kidneys, pancreas, and liver serve as the primary destinations for producing creatine. The creatine in these organs acts as a reservoir to effectively regenerate ATP or adenosine triphosphate. ATP is the source of chemical energy within the cells. 

As we exercise, ATP is broken down to form ADP or adenosine diphosphate. However, ATP stores tend to be limited as they get depleted quite easily. This is why we might need creatine supplementation to support exercise and other tasks. 

The breakdown of creatine to form ATP is a type of hydrolytic reaction - meaning the mechanism depends on water molecules to take place effectively. Therefore, adequate hydration is crucial when you are supplementing with creatine to support ATP production and the overall growth & repair of lean muscle mass. 

At the same time, creatine features a cell-volumising effect by attracting water inside muscle cells to improve muscle appearance and promote muscle protein synthesis. Therefore, taking creatine supplements increases the body's fluid needs. 

How Much Water Should You Drink with Creatine?

Let’s start by answering this question, “How much water should I take with creatine?” 

The answer actually depends on the type of creatine supplementation you are having. For simple results, let us assume that you are consuming creatine powder in the monohydrate form. This is the most common form of creatine supplement out there.

The total body weight, especially lean muscle mass, typically determines the amount of creatine you should take and, in turn, the amount of water you should have with creatine. For the most active adults, the typical maintenance dosage ranges between 3 & 5 grams of creatine monohydrate every day. It is estimated that one gram of creatine monohydrate needs 75 ml of water to dissolve the supplement fully in the body. Therefore, with 3-5 grams of creatine monohydrate, it is advised that you should have at least 375ml of water. 

The question “How much water should I drink in a day while taking creatine?” might not have a straightforward answer. This is because individual water needs tend to vary significantly. Some of the core factors that might influence the respective needs are supplement use, body mass, diet, environmental temperature, activity level, and humidity. For instance, an athlete who weighs 200 pounds and trains in a humid environment might require more water intake than an individual weighing 140 pounds and exercising in a cooler environment.

A good starting point is to consume around 750ml of water daily with your creatine supplement. If you are highly active and in the creatine loading phase, it is recommended to drink at least 4 L of water daily to be hydrated throughout. 

Does Creatine Cause Water Retention?

While creatine causes water retention to some extent, it does no harm to your body. On the other hand, it only delivers some benefits in the long run. Creatine monohydrate serves to be osmotic. This implies that it is capable of attracting and retaining smaller amounts of water. The osmotic reaction takes place within the body tissues. 

Fluid retention after creatine supplementation delivers the following benefits:

• Muscle hydration
• Muscle protein synthesis

Signs of Dehydration to Watch Out for

As you work out, you experience water loss. If you are dehydrated, here are some common signs to watch out for:

• Feeling lightheaded and thirsty
• Tiredness
• Dry mouth
• Passing urine less often than usual
• Having strong-smelling and dark-coloured urine

Tips for Staying Hydrated While Using Creatine

By now, you must have an idea of how much water to drink with creatine. While it is an effective way to increase your water intake, here are some more tips to be hydrated during creatine supplementation:

• Distribute your water intake throughout the day. Preferably, carry a water bottle from which you can sip water occasionally. 
• If you are easily distracted throughout the day, you can try setting up “water break” alarms or timers on your phone. It is recommended to drink a few ounces of water every 60-90 minutes when you are awake.
• Consume foods with rich water content. For instance, you can include fruits and vegetables rich in water content, including watermelon, oranges, cucumbers, and others. 
• Consider including an electrolyte supplement like Wellcore Electrolytes by Wellversed to your creatine dose. 

Common Myths About Creatine and Hydration

#Myth 1: Creatine can cause you to retain excess water and cause bloating

#Myth 2: Creatine is not good for your kidneys

#Myth 3: Creatine will upset your stomach

#Myth 4: Creatine can lead to dehydration and cramping

Conclusion 

While determining the amount of water you need to take with creatine, it is crucial to prioritise proper hydration in the first place. This will maximise the benefits of creatine supplementation while supporting your overall health.

Frequently Asked Questions

1. What happens if I don't drink enough water while taking creatine?

When you do not keep yourself hydrated during creatine supplementation, you can experience dehydration. At the same time, you can also experience muscle cramps and minimal effectiveness of the supplement.

2. How do I know if I'm drinking enough water with creatine?

To determine if you are drinking ample water with creatine, inspect your urine colour throughout the day. At the same time, aim for at least 3-4 litres of water daily. You can adjust your water intake depending on your body weight and activity level.

3. Should I drink water immediately after taking creatine?

Yes. You can have water right after creatine supplementation. This will ensure effective absorption while maintaining hydration.

4. How much water should I drink daily when taking creatine?

When you are taking creatine, it is recommended to consume at least 3-4 litres of water daily, if you are quite active. This will help you stay properly hydrated while also ensuring effective absorption of the supplement.