How much water should you consume while taking creatine

how much water should you consume while taking creatine
If you want to put numbers on it, drink 2 glasses of water before training and 1 glass of water for every 15 minutes of training to ensure proper hydration — but know that these are not requirements, and your body may need more or less water depending on the intensity of your exercise regimen. This can, however, give you a higher body weight.

With the decreased recovery time, you can get back in the gym faster to hit the iron again.

how much water should you consume while taking creatine

One reason why creatine is popular is that it not only helps you have better workouts to build muscle, but it makes muscles look more full on its own.

In general, most lifters will put on pounds in the first week of using creatine due to the amount of water pulled from the bloodstream and transported to the muscles.

This effect of pulling water from the bloodstream and pouring it into your muscle tissue, of course, means that there is less water available to the rest of your body, which is why staying hydrated is important. This hydration requirement becomes more serious with the supplementation of creatine, as it draws water into the muscle and leaves less available water in the bloodstream.

The effects of dehydration can be mild to severe, including symptoms such as muscle cramps, dizziness and nausea. These unsubstantiated fitness tips are not only unnecessary, but can be harmful.

how much water should you consume while taking creatine

Drinking too much water could over-dilute the sodium in your bloodstream. Low blood sodium can cause muscle twitches, delirium and even lead to coma and death.

how much water should you consume while taking creatine

The maximum amount of water you can drink daily, according to the American College of Sports Medicine, is 12 quarts or 3 gallons. Both of them are alright for your purposes.

Creatine Q&A: Top 17 Creatine Questions Answered

The only type of creatine we would recommend you to avoid using is liquid creatine because of its low quality. To choose the right brand, make sure to read the product reviews first — the rule of thumb here is to go with the known, tried-and-true products rather than experimenting with something no one has ever tried.

In general, creatine is like that power-up from the old console video games — when your character picks it up, it becomes noticeably strong and powerful but only for a short period of time after which he gets back to normal.

How Much Water Should You Drink With Creatine?

This is pretty much what creatine does to our body. It gives our muscles an additional burst of energy right when we need it most — during a heavy workout.

how much water should you consume while taking creatine

Since our muscles are not used to such heavy weights in our everyday life, any kind of weight-lifting exercise is a huge stress for them. However, if you do use some supplements, your muscles can allow you to do longer and more productive workouts while helping the muscles recover faster and grow bigger.

how much water should you consume while taking creatine

Adenosine triphosphate ATP is a small molecule that transports chemical energy between cells to make metabolism happen. It helps you get one more rep. According to Jose Antonio, Ph. Quite simply, anyone looking to increase lean body mass, boost strength, and increase anaerobic performance should supplement with creatine. Antonio explains, "To date, creatine is clearly the single most effective dietary supplement for enhancing gains in anaerobic performance as well as increasing lean body mass and muscle fiber size.

Creatine helps you gain and retain metabolically -active lean muscle tissue, which makes it an indirect fat burner. Put simply, the more muscle you have on your body, the harder you can work in the weight room, and the more calories you can burn both during and after your training sessions.

how much water should you consume while taking creatine

Plus, creatine also helps elevate your metabolism more directly, through its hydration properties. For the fastest possible benefits, take to grams of creatine monohydrate daily for 7-to days.

This is known as the "loading" phase and will shorten the time necessary to see results from creatine. You don't necessarily need to load creatine. It will work just as well after taking a maintenance dose consistently for about 4 weeks. However, when you want a shortcut, creatine loading can produce benefits within 2 weeks.


Most people don't have to worry about this issue. Creatine is a compound that is naturally produced by your body and is synthesized from the three amino acids, L-arginine, L-glycine, and L-methionine in your pancreas and stored primarily in your skeletal muscles. Creatine is also manufactured and sold as a nutritional supplement and performance enhancer because of its potential to increase muscle strength and promote muscle growth with exercise.

how much water should you consume while taking creatine

One of the main side effects of creatine use is an increased risk of dehydration, especially if you are not drinking adequate amounts of water. Dehydration can affect your performance, organs, and even your mental state.

how much water should you consume while taking creatine

Consult your physician before using a supplement containing creatine. Creatine has the ability to pull water from the plasma in your blood stream into your skeletal muscles in a process called myofibril hydration, or muscle hydration. Although this benefits your skeletal muscles, it leaves less water available for other tissues to perform their normal duties because most chemical and physiological cellular reactions in your body require water. MedlinePlus defines dehydration as when your body does not have enough water and other fluids to carry out its normal functions.