Updated: Jan 24
Creatine is a great, well-researched supplement. (Read More: What Is Creatine?)
But how much water should you drink while taking creatine? And how much water should you mix with creatine?
This article explains everything.
It’s important that you drink enough water and stay hydrated while taking creatine.
This post explains all about creatine water intake and hydration.
Click the topics below or scroll down.
This article covers the following topics:
How Much Water To Drink While Taking Creatine
To put simply; if you feel thirsty, drink more water.
We recommend you drink around 2.7-3.7 litres of water per day to keep hydrated.
A more accurate way to tell how much water you should be drinking is to take your weight in lbs and times that by 15, the result is how much water you should drink in ml.
For Example: If you're 170lbs, times that by 15, this equals 2,550. This means that you should aim to drink around 2,550ml (2.5~ litres) per day.
How Much Water To Mix With Creatine
Some suggest to mix 1 litre of water with creatine.
However, any amount of water with creatine is fine.
Around 500ml of water per 3 grams of creatine should be good.
You will need to stir or shake it since creatine doesn't mix well with water.
Top Tip: Amplify creatine results by mixing it with some kind of fruit juice, this will increase uptake of creatine due to the associated release of insulin. (Source)
Do You Need To Drink More Water When Taking Creatine
It is important to drink enough water and stay hydrated when taking creatine.
Because creatine has a volumization effect, it will draw more water from the blood into muscle cells, meaning you will require more water intake to stay hydrated.
So yes, you need to drink more water when taking creatine in order to maintain hydration.
However, don't overdo it. Find your target water intake and stick to that, if you feel thirsty drink more.
How To Mix Creatine With Water
Mix the creatine powder with water or juice using a spoon to stir.
You can also use a shaker bottle with a shaker ball inside for easier mixing.
You can also use creatine monohydrate in it's micronized form.
Micronized creatine is smaller than normal creatine and will mix better with liquids.
What Other Liquids Can I Mix Creatine With
You can mix creatine with all sorts of different liquids.
The most common liquid is water.
You can also mix with:
Meal Replacement Shakes
As was said earlier in this post, the best way is to mix with fruit juice.
This is because the carbohydrates in the juice will cause an insulin spike, helping to shuttle the creatine into your muscle cells.
It's also commonly added into pre workouts, you can mix creatine into your pre workout shake too.
You can also add it into your protein shakes and meal replacement shakes.
Importance Of Hydration
Drinking enough water each day is crucial for many bodily functions.
Proper hydration helps to:
Regulate body temperature.
Keep joints lubricated and freely moving.
Keep organs functioning properly.
Deliver nutrients to cells.
Being well-hydrated also improves other functions of the body, such as; cognition, sleep quality and mood.
Therefore, it is important to stay well hydrated and drink enough water.
This is especially important when taking creatine, as explained earlier in this post, creatine draws more water into the cells.
Side Effects Of Dehydration
As you know, hydration is important.
The side effects of dehydration are easy to check for.
These side effects are:
Dark yellow and strong-smelling pee.
Feeling dizzy or lightheaded.
A dry mouth, lips and eyes.
Peeing little, and fewer than 4 times a day.
If you experience these effects, drink a glass of water and aim to drink to your daily water intake goal (see earlier in this post).
Dehydration is more common when taking creatine, so be sure to look out for these symptoms.
Summary Of Creatine Water Intake
Supplementing with creatine can be an effective way to add size to your muscles, boost your strength and improve performance
However, when taking creatine dehydration can be more of a concern.
The importance of hydration is huge.
Dehydration can lead to a multitude of adverse effects.
Be sure you’re drinking enough water throughout the day and especially on a high intensity training day by drinking when you are thirsty and setting a daily water intake goal.
Frequently Asked Questions:
Q: Tips for staying hydrated?
A: Here are our top three tips for staying hydrated; add chunks of your favourite fruit to a jug of water, eat more fruits and vegetables rich in vitamins and minerals, lastly drink a glass of water after each meal.
Q: Do you need to drink more water when taking creatine?
A: It's not required to drink any more water than you usually do while taking creatine. However, it's recommended to keep hydrated.
Q: Can you be over hydrated?
A: It is actually possible to become over-hydrated, but this shouldn’t be much of a problem for someone with healthy kidneys. When you feel full don't drink any more.
Q: What is dehydration?
A: Dehydration is what occurs when more water is leaving the cells than you are taking in via drinking. We lose a lot of water every day through sweat and also in the form of water vapour when we breathe.