Optimal Hydration on creatine monohydrate 2024: How much water should I drink on creatine?

Posted on : March 12, 2024 By Savan

When taking creatine, it’s essential to maintain adequate hydration to support its optimal function and to prevent potential side effects like dehydration or muscle cramping. Creatine supplementation can cause muscles to retain water, so ensuring proper hydration becomes particularly important.

The general recommendation for daily water intake varies depending on factors such as age, sex, weight, activity level, and environmental conditions. A frequently referenced recommendation suggests consuming approximately eight glasses of water daily, roughly corresponding to 2 litres or half a gallon.

When supplementing with this, it’s often recommended to increase your water intake to support hydration and help your body process and utilize powder effectively. Some experts suggest drinking an additional 16 ounces (about 500 ml) of water for every 5 grams of creatine you consume.

So, if you’re taking a typical daily dose of 5 grams of creatine, you might consider increasing your daily water intake by an extra 16 ounces (about 500 ml) or more to ensure adequate hydration. However, individual hydration needs may vary, so it’s essential to listen to your body and adjust your fluid intake accordingly.

Additionally, pay attention to signs of dehydration, such as dark-colored urine, thirst, dry mouth, fatigue, and dizziness. If you experience any of these symptoms, increase your fluid intake promptly.

As always, it’s a good idea to consult with a healthcare professional or a registered dietitian for personalized recommendations, especially if you have specific medical conditions or concerns. They can offer personalized guidance based on your specific requirements and situation.

While there isn’t an abundance of studies specifically addressing the hydration requirements of individuals taking creatine supplements, there is general research on this supplementation and hydration. Here’s a summary along with some relevant references:

Creatine Supplementation and Water Retention:

   – it is known to cause muscles to retain water, which can lead to weight gain. This water retention is believed to be intracellular, meaning it occurs within muscle cells rather than in extracellular spaces.

   – One study published in the “Journal of Applied Physiology” found that creatine supplementation significantly increased total body water content, intracellular water content, and extracellular water content in healthy men, suggesting a shift in fluid balance towards intracellular compartments.

   Reference: Peeters BM, Lantz CD, Mayhew JL. Effect of oral creatine monohydrate and creatine phosphate supplementation on maximal strength indices, body composition, and blood pressure. J Strength Cond Res. 1999 Feb;13(1):3-9. doi: 10.1519/1533-4287(1999)013<0003:EOOCMA>2.3.CO;2. PMID: 10028499.

Hydration Recommendations with Creatine Supplementation:

   – While there isn’t a specific consensus on the exact amount of water individuals should consume when taking creatine, it’s generally recommended to increase fluid intake to support hydration.

   – The International Society of Sports Nutrition (ISSN) recommends that individuals consuming creatine supplements should ensure adequate hydration and maintain a consistent daily fluid intake.

   Reference: Kreider RB, Kalman DS, Antonio J, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017 Jun 13;14:18. doi: 10.1186/s12970-017-0173-z. PMID: 28615996; PMCID: PMC5469049.

Monitoring Hydration Status:

   – It’s important for individuals taking this supplements to monitor their hydration status regularly and adjust their fluid intake accordingly.

   – Signs of dehydration, such as dark-colored urine, thirst, dry mouth, fatigue, and dizziness, should be addressed promptly by increasing fluid intake.

   Reference: Shirreffs SM, Sawka MN. Fluid and electrolyte needs for training, competition, and recovery. J Sports Sci. 2011;29 Suppl 1:S39-S46. doi: 10.1080/02640414.2011.614269. PMID: 22150427.

While these studies provide insights into the relationship between this supplementation and hydration, it’s important to note that individual hydration needs may vary based on factors such as age, sex, weight, activity level, and environmental conditions. Consulting with a healthcare professional or a registered dietitian for personalized recommendations is advisable, especially if you have specific medical conditions or concerns.

Posted on : March 12, 2024 By Savan