Updated: Oct 12
One common adverse effect of creatine supplements is the onset of thirst, there is a good reason for this.
Creatine is a hydrophilic molecule, meaning it attracts water towards it water when consumed (such as within the muscles, which is partly why you gain weight and look bigger when taking creatine).
The feeling of thirst is triggered as a result.
Although this may be an uncomfortable adverse effect for some, feeling thirsty after taking creatine is normal and causes no harm.
However, be sure to drink enough water when taking creatine as you may be at a slightly increased risk of dehydration.
Some people find this thirst is increased when creatine is consumed with carbohydrates and sugars, likely due to the similar water drawing effect of carbohydrates.
Drink More Water With Creatine
One way to avoid the onset of thirst is to mix more water with creatine.
When mixing 5 grams of creatine powder, use 400ml of water or juice, if you're mixing it with milk, use 440ml instead as milk contains only 80% water.
Drinking more water over the day will prevent any dehydration and thirst from occurring.
To summarise, taking creatine can produce the feeling of thirst due it its hydrophilic effects, but it can be avoided by mixing and drinking more water with the creatine.
Below are definitions and short explanations of what some of the terms in this article mean.
Hydrophilic: Hydrophilic means having a strong affinity for water. This means something which is hydrophilic mixes well, dissolves well, or is attracted to water.
The information provided in this article is not intended to replace professional medical advice, diagnosis, or treatment. Always seek the guidance of a physician or other competent professional before following advice or taking any supplement. See our terms and conditions.