Does Creatine Cause Dehydration

Hey hey, what’s up? Killing in the gym? I hope you are.

Well, when I was planning my first creatine purchase I also faced these questions like “does creatine cause dehydration“, “do I need to drink more water with creatine“, etc.

To answer it simply creatine doesn’t cause dehydration.

What is Creatine?

Creatine is just another naturally occurring amino acid in the human body.

Athletes and physically active individuals prefer having creatine in their diet to improve their athletic performance, increase muscle mass, and strength.

According to studies, creatine doesn’t cause dehydration. The Journal of the International Society of Sports Nutrition published a study showing no dehydration signs.

Contrary to this, creatine is found to prevent dehydration.

What Is Dehydration?

Dehydration basically occurs when the amount of fluid in the body is less than what’s required in an average adult.

Scientifically, the body’s fluid intake is less than what it loses, which creates an imbalance in the body’s fluid content levels.

Common causes of dehydration include not drinking enough water, exhausting more and drinking less, or you can lose fluid due to vomit, sweat, tears, or diarrhea.

How critical the condition is can be guided by factors like physical activity, climate and your diet. You can avoid such conditions by drinking enough water, taking in healthy fruits and juices.

Can Creatine Make You Feel Dehydrated?

Creatine may increase water retention. When you take creatine, it works on the water-holding capacity of the body and draws water to the muscle cells.

This leads to a significant increase in body weight. This is commonly called “creatine bloat”. (1)

One crucial thing I want you to understand is dehydration is when the body lacks the required amount of fluid content, and more water weight means more water in the body.

So scientifically, it’s more water in the body when taking creatine and not less.

You might feel dehydrated because creatine tends to increase water amount in the muscles giving you more size and strength and you might need to drink ample amounts of water.

It is highly advised to take a minimum of 3-4 liters of water and watch how your body responds to creatine intake.

Normally, creatine doesn’t make you feel dehydrated but make sure you are drinking a good quantity of water.

Does Creatine Cause Dehydration?

To give you the final answer, creatine does not dehydrate you.

Creatine is involved in the production of adenosine triphosphate, which is the primary source of energy in our muscles.

It even increases the water retention capacity of muscles, which leads to an increase in weight and size.

According to a 2008 cited review, Creatine increases the amount of water in the human body so that it might reduce dehydration. British Journal of Sports Medicine

Let’s have a look at what the research says:

• According to a study done in 2006, two groups, one which supplements with creatine and another which doesn’t.
• No significant differences were found in the hydration levels of both groups when tested against different training regimes and heat conditions. – Journal of Athletic Training
• Another study done over college students for a period of three years showed that the group on creatine supplementation had fewer reports of dehydration, muscle cramps, or injuries than others who didn’t take creatine.

Taking these studies into consideration, I couldn’t find any relationship between creatine monohydrate and dehydration.

Do You Need To Drink More Water When Taking Creatine?

When I started taking creatine, my urge to drink water spiked up automatically.

Let’s understand this conceptually. Creatine is a health supplement. Studies suggest that creatine increases water holding capacity of the body. Right?

So, when your water holding capacity increases, it’s very evident that your body will require more water. Correct?

Now where is this extra water going? It’s being stored in the muscles and your body which in turn increases your body water weight and size.

To fulfill this extra need, you will need to hydrate your body more water when you start your creatine’s loading phase.

How Much Water Should You Drink While on Creatine?

I drink 3-4 litres of water everyday and it works just fine without any issues.

You should take your 3-5 grams of creatine dose with at lease 8 ounces of water. From personal experience, I would recommend taking 3-4 litres of water per day.

Why Staying Hydrated While Taking Creatine Is So Important?

So, to make this fact crystal clear, proper hydration is absolutely necessary to maintain optimal body functions and health in general.

For athletes or active individuals, your athletic performance and injury risk can be seriously impacted due to dehydration.

Regular water intake eases processes like digestion support, transporting nutrients, regulating body temperature, and lubricating the joints.

You should keep drinking water throughout the day and consider the intensity of workouts or your environmental conditions.

Consult A Doctor If Concerned.

If you still need more clarification regarding your health or creatine supplementation, make sure to look for your personal doctor.

They will be able to give you a realistic image of your health by considering your current health status, your medical history, and your goals.

They will always be able to guide you on your specific needs and the quantity of supplement you should be using, if any, keeping your health and well-being on priority.

Does Creatine Cause Dehydration : Final Verdict

Creatine doesn’t cause dehydration. It increases the water retention capacity of your muscles, and you might gain a little weight in the beginning.

There’s no connection between creatine and dehydration.

Again, it is always important to lead a healthy lifestyle and follow the recommended dosages for optimum results of your supplements.

With proper hydration and not overdosing, creatine can give you beautiful results in terms of your athletic performance and strength.