Hydration and Creatine: How Much Water To Drink With Creatine

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If you’re looking to build muscle cells, consuming creatine is an excellent supplement to help you get there. But did you know that the amount of water you drink while taking creatine is important in its effectiveness?

The right amount of water helps your body absorb and use creatine more efficiently, so understanding how much to consume when taking this supplement can benefit anyone trying to increase muscle mass growth.

Here, we’ll discuss why hydration matters when taking creatine and the recommended amount of water. We’ll also look at other considerations like electrolyte levels and timing that could affect its effectiveness. By the end of this article, you should better understand why proper hydration is important when using creatine supplements.

How Creatine Works

Creatine powder is a natural organic acid found in every vertebrate. It is synthesised in the pancreas from three amino acids – L-arginine, L-glycine, and L-methionine. This compound is responsible for providing energy to the cells throughout the body, allowing them to carry out their physiological

It is generally kept in the skeletal muscles, which uses its energy to create faster explosions of power during demanding activities like plyometrics, interval training with high intensity, and weightlifting. It is also believed to help put on lean muscle mass when combined with resistance training.

However, creatine isn’t effective unless you get it into your body. To do this, you must consume extra water since its absorption depends on the amount of fluid in the blood and tissues. In most cases, you should consume enough water to make at least two quarts of urine daily while taking creatine.

According to a research study, Urine-specific gravity measures the concentration of solids in the urine. It is an essential indicator of hydration status and can provide insight into the body’s ability to absorb and use creatine effectively. This suggests that proper hydration is important to get the most out of creatine supplements since a lack of water can decrease its effectiveness by inhibiting tissue absorption.

Why Drink Water With Creatine?

Water is essential to any fitness journey and is particularly important when taking creatine. Not only does your body require the right amount of water to absorb and use creatine effectively, but proper hydration is key for maintaining healthy electrolyte levels. Without proper hydration, your cells may not be able to respond to creatine or training stimuli as efficiently, and you may not see optimal results from your supplementation. To ensure you get the most out of your creatine supplement, drink enough water daily and pay attention to other factors like electrolyte levels and timing.

Combining creatine supplementation with adequate hydration is essential for ensuring your body functions optimally. With the appropriate amount of water, your body can absorb and utilise creatine as efficiently as possible.

The right amount of water helps your body absorb the creatine molecules into its cells and tissues more effectively. This, in turn, helps your body to produce more energy and build lean muscle mass.

Further, proper hydration is essential for maintaining healthy electrolyte levels in the body, which are necessary for optimal cell function. Without these electrolytes, your cells may not be able to utilise creatine or respond as efficiently to training stimuli fully.

Water Intake with Creatine

The biggest concern amongst many creatine users is the amount of water they should consume. A regular quantity of water for most individuals is approximately one gallon per day. The amount of water your body needs varies depending on the intensity of your exercise routine. 

The recommended 8-10 glasses of water per day is the perfect daily hydration for those not training intensively. However, if you are training at a very high-intensity level, your body needs more water to help absorb and utilise the creatine molecule.

This ensures that the extra fluid is available for absorption into cells when needed. For those who train at a high intensity, you should drink at least two quarts (approximately 1.9 litres) of water per day to maximise creatine intake and benefits.

It is also important to note that drinking other beverages, such as coffee or tea, may inhibit the absorption of creatine into your cells because they contain compounds that decrease fluidity in your body. Therefore, sticking to plain water or other electrolyte-rich drinks while using creatine supplements is best.

Nevertheless, if you take a pre-workout, such as creatine,  it is important to boost your water intake as needed. This is because pre-workouts often contain high levels of caffeine which usually cause dehydration.

Side Effects Of Low Water While Taking Creatine

If you do not feed your body adequate amounts of water while taking creatine, you may experience dehydration or electrolyte imbalances, so it is important to watch for signs of dehydration while using creatine supplements.

Some side effects of dehydration or electrolyte imbalances are: .


One of the considerably common side effects of improper hydration is fatigue. When your body does not have enough water, it becomes difficult for cells to produce and transport energy. This can lead to excessive fatigue and reduced strength during a workout or training session.

Muscle Cramps

Additionally, low levels of hydration often cause muscle cramping and weakness. This is due to poor circulation and loss of electrolytes in the body, which is necessary for optimal muscle growth contractions.

Dizziness And Headaches

Low levels of hydration can also lead to dizziness and headaches. This typically occurs when your body is not receiving enough water to support normal function, causing an electrolyte imbalance that can affect the nervous system. Without adequate hydration, the body cannot produce enough energy or maintain electrolyte balance, leading to various symptoms, including dizziness and headaches.


Another common side effect of low water intake while taking creatine is bloating or excess fluid retention. This occurs when the body absorbs too much fluid at once and stores it in your cells, making you feel bloated and visibly swollen.

Kidney Issues

In some cases, low water intake can also lead to kidney issues and damage. This typically occurs when the body retains too much fluid at once, which overworks your kidneys as they try to remove excess fluid from the cells.

Learn More About Our Creatine Supplements!

If you are looking for an effective creatine supplement to improve your strength and endurance during workouts, consider using micronized creatine monohydrate. This highly absorbable form of creatine can help you perform at your best and achieve faster results from your training sessions. 

To learn more about our creatine supplements, visit us today!