How Much Water Should I Drink on Creatine?

The Importance of Proper Hydration When Taking Creatine:

As an athlete, fitness enthusiast, or bodybuilder, you have most likely heard about creatine supplementation. Creatine is a dietary supplement that can help increase muscle mass, strength, and exercise performance. However, with creatine supplementation, the question of how much water to drink arises. Proper hydration is essential to maximize the benefits of creatine and prevent potential side effects.

In this article, we will discuss the importance of hydration when taking creatine and answer the frequently asked question, “How much water should I drink on creatine?”

The Role of Hydration in Creatine Supplementation:

Hydration is an essential element of creatine supplementation. Creatine draws water into your muscles, increasing their size and strength, which can lead to better performance during intense workouts. However, without proper hydration, creatine can have negative side effects such as dehydration, cramps, and dizziness.

Dehydration can negatively impact your performance and health, and it can also affect the effectiveness of creatine. When you take creatine, your body needs more water to transport the creatine to your muscles. Therefore, it is vital to drink more water than usual, even on non-workout days.

How Much Water Should I Drink on Creatine?

The amount of water you should drink when taking creatine depends on several factors such as weight, gender, and activity level. As a general guideline, you should drink at least 3-4 liters (or around 13 cups) of water per day when taking creatine.

If you are a larger person or a professional athlete, you may need to drink more water to stay hydrated. On the other hand, if you are petite or do not exercise regularly, you may be able to consume less water. However, it is essential to talk to your healthcare provider or a registered dietitian to determine the optimal amount of water for you.

Factors that Influence Your Hydration Needs:

Factors Recommended water intake
Gender Men: 3.7 liters (or 16 cups) per day Women: 2.7 liters (or 11 cups) per day
Body weight Drink 0.03 liters (1 oz) of water per kg of body weight. For example, a 68 kg (150 lb) person should drink around 2 liters (68 oz) of water per day.
Activity level Drink an additional 0.5-1 liter (17-34 oz) of water per hour of exercise.

The Pros and Cons of Creatine Supplementation:

Creatine supplementation can have several benefits, such as increased muscle mass, strength, and endurance. It can also improve cognitive function and reduce fatigue. However, creatine supplementation is not for everyone and can have some side effects.

The Advantages of Creatine Supplementation:

Creatine supplementation has been studied extensively and has been shown to have several benefits, including:

1. Increased Muscle Mass:

Creatine can help increase muscle mass and strength by drawing water into your muscles. It can also stimulate muscle protein synthesis, leading to more significant muscle gains and better performance during workouts.

2. Improved Performance:

Creatine supplementation has been shown to improve exercise performance, particularly during high-intensity activities such as weightlifting and sprinting. It can also help reduce fatigue and increase endurance, allowing you to train harder and longer.

3. Improved Cognitive Function:

Creatine supplementation has been shown to have cognitive benefits such as improved memory, concentration, and overall brain function. It can also reduce mental fatigue, allowing you to focus better during workouts.

The Cons of Creatine Supplementation:

Creatine supplementation is not without side effects. The most common side effect is water retention, which can lead to bloating and weight gain. Other potential side effects include:

1. Digestive Issues:

Creatine supplementation can cause gastrointestinal problems such as cramping, diarrhea, and nausea. These side effects can be minimized by taking creatine with food and drinking plenty of water.

2. Kidney Damage:

There is some concern that creatine supplementation can cause kidney damage or increase the risk of kidney disease. However, most studies have found that creatine is safe for healthy individuals when taken in recommended doses.

3. Drug Interactions:

Creatine can interact with certain medications, such as diuretics, NSAIDs, and some antibiotics. If you are taking medication, it is essential to talk to your healthcare provider before starting creatine supplementation.


1. What is creatine, and how does it work?

Creatine is a natural compound found in our muscles and brain. It can also be obtained through diet or supplementation. Creatine works by increasing the production of ATP, which provides the energy required for muscle contractions.

2. Can creatine help me lose weight?

Creatine is not a weight loss supplement. However, it can help increase muscle mass, which can boost your metabolism and help you burn more calories.

3. When should I take creatine?

Creatine can be taken at any time of day, but most people prefer to take it before or after their workout. Taking creatine with a meal can help minimize digestive issues.

4. How long does it take to see results from creatine?

The time it takes to see results from creatine supplementation varies from person to person. However, most people start to see results within 2-4 weeks of starting supplementation.

5. Can I take creatine on rest days?

Yes, you can take creatine on rest days. It is recommended to drink plenty of water on non-workout days to stay hydrated.

6. Is creatine safe for women?

Yes, creatine is safe for women when taken in recommended doses. However, women may experience different side effects such as water retention and bloating.

7. What are the best sources of creatine?

Creatine can be obtained through diet (meat, fish, and poultry) or supplementation (powders, capsules, and tablets).

8. Can I overdose on creatine?

It is challenging to overdose on creatine, but taking too much creatine can lead to negative side effects such as digestive problems and dehydration. It is essential to follow the recommended dosage guidelines.

9. Should I cycle creatine?

Cycling creatine (taking it for several weeks, then stopping for several weeks) is not necessary, but some people prefer to do so to minimize potential side effects and maximize effectiveness.

10. Can creatine cause heart problems?

There is no evidence that creatine supplementation causes heart problems in healthy individuals. However, people with pre-existing heart conditions should talk to a healthcare professional before taking creatine.

11. What is the recommended dosage of creatine?

The recommended dosage of creatine varies from person to person and depends on several factors such as body weight, activity level, and gender. Generally, the recommended dosage is 3-5 grams per day.

12. Does creatine cause hair loss?

There is no scientific evidence that links creatine supplementation to hair loss.

13. Can I take creatine with other supplements?

Yes, creatine can be taken with other supplements such as protein powder, BCAAs, and pre-workout formulas. However, it is essential to monitor your total intake of each supplement.


The benefits of creatine supplementation are well-documented, but it is crucial to stay properly hydrated when taking it. Proper hydration can help maximize the benefits of creatine and prevent potential side effects such as dehydration and cramping. As a general guideline, aim to drink at least 3-4 liters (or around 13 cups) of water per day when taking creatine.

Before starting any creatine or supplementation regimen, it is best to consult a healthcare professional or a registered dietitian. They can help determine the optimal dosage and hydration requirements for your individual needs.


Always consult with your healthcare provider before starting any new dietary supplement. The information contained in this article is not intended to be a substitute for professional medical advice, diagnosis, or treatment. The author and publisher assume no liability for any disorders or damages arising from the use of this information.

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