Updated: Nov 8, 2019
Firstly, 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. It stores high-energy phosphate groups in the form of a molecule called phosphocreatine which is then donated to ADP (Adenosine Diphosphate), regenerating it to ATP (Adenosine Triphosphate), the primary energy source in the body. This role in energy production is needed during situations of high energy demand, such as intense physical activity.
So, as I have outlined and explained in another article of mine (click the quote above for the full article), 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 increasing 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. I explain below on this question in detail.
So, How Much Water Should I Drink With Creatine?
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 a ton of 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.
So, you're asking the question "how much water should I drink a day with Creatine".
The answer is, if you feel thirsty, drink water.
If you experience any side-effects related to being dehydrated, then you may want to drink small glass of water.
Summary To How Much Water Should You 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.
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.
If you want to know more about Creatine, download our Free Guide To Creatine. Use the discount code "100OFF" at checkout to get it for Free!