How Much Water to Drink with Creatine?

Are you trying to increase your muscle mass? Are you also taking creatine and want to know how much water to drink with it? Fret not; we will guide you ahead.

Drink 8 ounces of extra water daily for every 3 to 5 grams of creatine you add to your routine. It is because creatine intake may dehydrate you and affect your exercise. We have shared everything about these supplements and how they work in detail below. Moreover, we will also share all the benefits of staying hydrated while taking creatine.

This article will teach you the exact amount of water you need daily while taking this supplement. We will also share the potential effects of dehydration while taking it, for your safety. Let’s quickly uncover more about it and help you grow muscle mass.

What Is Creatine?

Creatine is a natural chemical found in our body. It is also available in supplement form. It is used by many athletes and bodybuilders to improve their performance and increase muscle mass. Red meat and seafood are naturally rich sources of this chemical. Let’s check out how taking it in supplement form works.

How Does It Work?

Creatine works by improving the body’s ability to produce adenosine triphosphate (ATP). It is a necessary energy molecule in our body. When you take creatine, it increases phosphocreatine levels in muscles. It results in rapid ATP regeneration during high-intensity activities.

This allows for improved energy availability, promoting strength, power, and muscle endurance. Additionally, creatine also draws water into muscle cells. It increases cell volume and contributes to muscle growth. Overall, creatine enhances energy production, and it could be very helpful during challenging physical activities.

Benefits Of Hydration During Creatine Supplementation

Hydration is generally necessary for your overall health and well-being. But it becomes essential while taking creatine. Following are the potential benefits of staying hydrated alongside creatine.

  • Improved Creatine Absorption: The first and most important benefit is the speedy absorption of creatine in the body. Creatine relies on water to be transported into muscle cells. Staying hydrated ensures quick delivery of creatine to muscle tissues.
  • Muscle Cell Hydration: Creatine pulls water into muscle cells to promote cell hydration. This increased water content in muscle cells may cause cell volumization. It creates a more favorable environment for muscle growth and performance.
  • Prevention of Dehydration: The next benefit is that it keeps you safe from dehydration. Creatine can cause increased urine production and dehydrate you. Drinking enough water will keep you safe from this condition.
  • Enhanced Exercise Performance: Hydration is a key factor in maintaining overall physical performance. Ensuring proper fluid balance supports endurance, strength, and power during workouts.
  • Reduced Risk of Cramping: Dehydration is the common cause of muscle cramps. By staying adequately hydrated, you can minimize the risk of muscle cramps. It will ensure a comfortable and effective workout.
  • Improved Recovery: Hydration also plays a crucial role in the recovery process as well. It helps transport nutrients to cells and removes waste products from the body. Proper hydration with creatine supplementation will improve your recovery.

How Much Water Do You Need To Drink With Creatine?

The amount of water you need along with creatine depends on various factors. These include the amount of creatine you are taking, your physical activity, etc. Usually, a gallon or 6 to 8 glasses of water are considered enough for daily use. While taking creatine, you should take around 8 to 10 glasses of water.

Drink an extra 8 ounces of water for every 3 to 5 grams of creatine you are adding to your routine. Listen to your body and make adjustments accordingly. You may also consult a special trainer to guide you further.

Potential Effects Of Less Water Intake With Creatine

Creatine supplementation can get you dehydrated, so it’s essential to drink enough water. Following are the side effects of dehydration that you might get due to it.

  • Xerostomia
  • Headache
  • Dizziness
  • Excessive sweating
  • Increased urination
  • Sunken eyes
  • Constipation
  • Less urine
  • Thirst
  • Tiredness
  • Fever
  • Muscle cramps
  • Dehydration can affect heart health.
  • Dry skin
  • Rapid breathing
  • Vomiting
  • Dehydration
  • Diarrhea
  • Dry or sticky mouth
  • Increased heart rate
  • Irritability
  • Rapid heartbeat
  • Shrivelled skin
  • Weight gain

Final Words

A gallon of water is considered appropriate for daily water usage. Drink at least 2 to 3 extra glasses of water while taking creatine. Generally, the given formula is to add 8 ounces of water for every 3–5 grams of this supplement. The best way is to consult an expert physician and follow his recommendations for using it.

Beware: not drinking the recommended amount of water while taking this supplement can lead to dehydration. It could cause side effects and affect your performance as well. Try to complete your creatine needs with natural foods first. Red meat, poultry, and fish are some of the natural sources of creatine.