How Much Water To Drink With Creatine? [Ultimate Guide]

Updated: Nov 25

So, How Much Water To Drink With Creatine?

Creatine is a popular supplement for those of you into fitness and bodybuilding, but how much water should you drink with creatine?

Short Answer:

If you feel thirsty, drink water. We recommend you drink around 2.7-3.7 litres of water per day. When taking Creatine, 500ml of water or juice per 3 grams should be fine.

Long Answer:

The best indicator of your hydration status is actually your own body.

If you feel thirsty, drink water. Until you feel satisfied.

It is very hard to over-hydrate or under-hydrate if you drink water every time you feel thirsty.

If you’re chugging water to the point where it’s uncomfortable, you should stop.

One of the most important concepts in fitness and bodybuilding is to listen to your body, this is no exception.

Also, there are claims going around in the fitness and bodybuilding community, which claim you should be drinking 1-3 Gallons of water a day. This is not true, so don't follow them.

If you experience any side-effects related to being dehydrated, then you may want to drink a small glass of water.

Useful Water Body Diagram

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.

What Is Creatine?

Creatine, a widely researched supplement, is a molecule that is produced in the body from amino acids. It's mostly made within the liver and, to a lesser extent, in the kidneys and pancreas.

So, as I have outlined and explained in another article of mine (click here to read more), Creatine is a very well researched supplement.

  • It is used by the body to replenish energy for the muscle cells under load, it comes in many forms but the most popular being Creatine Monohydrate.

  • Another interesting ability of Creatine is its ability to draw water into muscle cells. Likely due to increased intracellular levels of Creatine and ATP.

This effect of pulling water from the bloodstream and drawing the water into your muscle tissue instead means that there is less water available to the rest of your body, which is why staying hydrated is especially important when taking Creatine.

And, dehydration is a serious problem, as long as you’re drinking enough water while taking Creatine, you’ll be perfectly fine.

Because of this, "the question of how much water should I drink with Creatine" becomes relevant.

Drink a minimum of 2.7-3.7 litres of water per day.

Summary To How Much Water To Drink With Creatine:

Supplementing with Creatine can be an effective way to add volume to your muscles, boost your strength and aid in hypertrophy.

However, supplementing with Creatine without proper hydration can have harmful side-effects, such as:

  • Feeling thirsty.

  • Dark yellow and strong-smelling pee.

  • Feeling dizzy or lightheaded.

  • Feeling tired.

  • A dry mouth, lips and eyes.

  • Peeing little, and fewer than 4 times a day.

(Source: NHS)

Be sure you’re drinking enough water throughout the day and especially on a training day by drinking when you are thirsty and drinking below 3 Gallons of water per day.

So, to answer your question of how much water should I drink while taking Creatine, drink when you are thirsty.

Further Reading:

-> Is Creatine Bad For You? (Top 3 Myths Debunked)

-> Does Creatine Actually Build Muscle? [Study-Backed]



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