How Much Water Should I Drink If Im Taking Creatine

Last updated: July 12, 2022

Studies bear witness that creatine tin increment muscle mass growth and increase energy levels, specially when taken with an constructive resistance training programme [1].

The furnishings on the body muscles are undisputed, but I ofttimes become asked how much water y'all need to drink with creatine.

There are rumors that it could cause aridity and have agin effects on body muscles, such equally muscle cramps. Nosotros've gone through hundreds of relevant information and in-depth researches to put this claim to the test.

Allow'south talk about how much water your body needs for proper hydration.

Here's a Quick Summary of Our Cardinal Findings:

It's more important to make sure you're having enough water to stay hydrated, than how much water you drink with creatine.
A skillful rule to follow is to drink 8 spectacles of water daily.
You tin mix creatine with other liquids too.
Avoid mixing creatine and caffeine every bit it can take negative effects.

How Much Water Should Yous Take With Creatine?

You lot should drinkable 300-500ml of h2o with creatine on top of your regular water intake if y'all have one serving (3-5g).

During the day you should drink at least 4 to v liters while taking creatine to avoid possible dehydration. If you feel some ingestion issues while consuming creatine, mix it with hot water or warm tea.

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Do You Need To Drink More Water When Taking Creatine?

You don't necessarily need to typically drink more h2o when taking creatine.

If you're doing a lot of fitness, then yous will be drinking more water to ensure proper hydration. You have to supercede the water yous lose from the sweating created by your fitness grooming.

If you lot exercise intensely, you need to beverage enough h2o to business relationship for the sweat loss you experienced. If you live in a hot climate, yous may also need more due to sweating throughout the twenty-four hours.

- Andrea Cox, Nutritionist

You should exist mindful of your body and drink more water daily when you notice dehydration side furnishings. Some of the side effects of dehydration are:

Dry rima oris
Headache
Increased thirsty
Tiredness
Dry out Pare

Some people think that using creatine supplements causes dehydration because it causes h2o to get into the muscle cells.

I couldn't find any research to back up this theory—quite the opposite. I institute research that suggests that it tin help with hydration [2].

How Practise You Mix Creatine With H2o?

Yous mix iii-5 grams or one teaspoon of creatine monohydrate with 8 oz of h2o until the powder is dissolved.

Here are some other things you should consider:

Use creatine monohydrate in micronized form as it's smaller than normal creatine. It will mix amend then you won't have clumps in your drink.

Use warm water to improve the dissolving procedure. Creatine dissolves more slowly in common cold water or liquids. However, information technology doesn't make it any less effective.
It's all-time to take your creatine freshly mixed; it might be tempting to pre-mix it, simply information technology's a terrible thought. Creatine supplement starts to degrade the moment it'due south in contact with h2o, lessening its weight gain effects.

Which Creatine Is All-time For Mixing?

The micronized creatine monohydrate supplement is the best for mixing. Its particles are approximately xx times smaller than the regular creatine powder particles, making information technology easier to dissolve in water without lessening its weight gain furnishings.

Creatine monohydrate is also the virtually researched version, so you will still go the full benefits of drinking the micronized form.

Read: Creatine Monohydrate vs HCL

How Should I Take Creatine To See Results?

To see the results of taking creatine, you lot should do a loading phase. It entails ingesting 20 grams of creatine daily for 5–vii days to saturate your muscles rapidly, and then two–10 grams daily to sustain high levels.

This strategy can increase your musculus storage in one week or less.

Some people practice a loading phase (which I'll discuss in the adjacent section more thoroughly). The theory is that you will see quicker results.

Know more than about this in our article: When yous should take creatine?

What Is The Correct Creatine Dosage?

The right creatine dosage depends on your weight and if you decide to get on a loading phase start.

Loading ways taking a lot of creatine earlier going into a maintenance dosage.

The usual recommendation is to consume 20-25 grams per day for nigh a week.

Once you complete the loading cycle, or if you decide to forgo it entirely, so you can switch to the maintenance dosage.

An average dosage is between 3-five grams per day. You can calculate how much you should consume by taking your weight and multiplying information technology by 14mg per pound.

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We discuss more about this on our article: Why y'all should cycle creatine?

Too, sentinel the video for more information about the correct dosage:

Does Creatine Have To Exist Taken With Saccharide?

No, creatine supplementation doesn't have to be taken with sugar to benefit your skeletal muscles.

I know people though who would refuse to take creatine without some sweetener. Creatine supplements tin have a bitter sense of taste.

A lot of companies add sugar to their formula to assist with the taste. If that appeals to you, then go for it.

Try to avertartificial sweeteners because they have some potential health issues linked to them.

What Other Liquids Tin I Mix With Creatine?

Does Caffeine Bear on Creatine Negatively?

Caffeine can affect creatine negatively. If y'all consume too much caffeine, you dehydrate yourself. This could bear on creatine's power to give yous a powerful gym functioning.

The research is inconclusive, but it'southward worth noting.

On a related note, one report did propose that creatine supplementation and caffeine merely acquired balmy indigestion in a few people [3].

Final Thoughts

Dehydration is a serious event, merely yous don't accept to drink actress water when using creatine.

Of course, when y'all workout and sweat, it can cause your body to lose fluids. Accept the fourth dimension to check in with yourself while you exercise to see if you feel less hydrated than average.

Yous should increase your water intake every time y'all do to prevent unwanted side furnishings, such equally muscle cramping. Your torso muscles will give thanks y'all every twenty-four hours for staying hydrated.

You lot may too check out our recommended creatine HCL supplements.

CLICK TO DOWNLOAD: GUIDE TO BULKING WITHOUT GETTING FAT! →

References:

https://world wide web.sciencedirect.com/science/commodity/abs/pii/S0899900701005408
https://www.ncbi.nlm.nih.gov/pubmed/12701814
https://world wide web.ncbi.nlm.nih.gov/pmc/articles/PMC4808512/

About The Author

Connor Sellers is a personal trainer and senior autobus at Total Shape. His mission is to inspire people to relentlessly pursue their fettle and lifestyle goals. He believes staying fit has an overall positive effect on ane's body, mind, and spirit.