Hydration is essential for maximizing the benefits of creatine, which is why many people wonder how much water they should be drinking. If you’ve been asking yourself how much water you need to drink with creatine, you’re asking the right question, because getting it right can make a real difference in your results.
In this guide, we’ll break down everything you need to know: how much water to drink with creatine, when to take it, how to space out your hydration, and why these factors matter for both performance and overall health.
What Is Creatine and How Does It Work?
It’s crucial to first understand what creatine is and how it works before discussing the question, “How much water should I drink with creatine?”
Found naturally in foods like red meat and fish, and produced by your liver, kidneys, and pancreas, creatine is absorbed by muscles and converted to creatine phosphate in the muscle cells.
Creatine phosphate aids in regenerating adenosine triphosphate (ATP), the body’s energy source for high-intensity activities like weightlifting and sprinting. It also supports lean muscle protein synthesis, muscle strength, and cognitive function. Creatine monohydrate is its most common supplement form [1].
Why Hydration Matters When Taking Creatine
You’re probably wondering, “Does creatine dehydrate you?” The answer is yes, but in a different way. Creatine fuels muscle growth but also impacts water balance, leading to cellular hydration where water is pulled into muscles.
While total body water remains the same, this can dehydrate other areas, causing fatigue, muscle cramps, and lightheadedness during workouts if you don’t drink enough water.
How Much Water Should You Drink With Creatine?
It’s a widely known rule of thumb for sports nutrition that you should drink around 2 liters of water per day under normal circumstances. However, once creatine becomes part of your daily routine, 3 to 4 liters (100-135 oz) of water per day becomes essential.
Of course, this depends on the phase of creatine use, the individual’s body mass, and how frequently or intensely they train each day [2].
General Hydration Guidelines
When taking creatine, understanding proper hydration is crucial. A common guideline suggests adding 250-500 ml (8-16 oz) of water for every 5 grams of creatine consumed, on top of your normal water intake.
Daily Water Intake for Different Body Weights
Here’s a general hydration target for those supplementing with creatine:
- 120-150 lbs (55-68 kg): 2.5-3 liters (85-100 oz)
- 150-200 lbs (68-90 kg): 3-3.5 liters (100-120 oz)
- 200+ lbs (90+ kg): 3.5-4+ liters (120-135 oz)
Creatine Loading Phase vs. Maintenance Phase Hydration Needs
When taking creatine, each phase has its guidelines for consumption, which can help if you’re wondering how much creatine is too much. The phases are simple:
- Loading Phase: For 5-7 days, take 20 grams of creatine daily, split into 4 doses (5 grams each). During this rapid absorption phase, significantly increase your water intake.
- Maintenance Phase: Take 3-5 grams of creatine per day. While hydration normalizes, drinking at least 3 liters of water daily is still recommended for optimal athletic performance, kidney health, and effective creatine uptake [3].
Timing of Water Intake During Creatine Supplementation
Instead of chugging water all at once, aim for one to two glasses (250-500 ml) every 2-3 hours. This strategy ensures adequate lean muscle mass hydration and supports healthy kidney and digestive function.
Hydration Tips During Intense Training Sessions
Intense workout routines like VShred, especially in summer, demand extra hydration. There are 3 hydration stages to follow:
- Before Your Workout: It’s recommended to drink 2-3 cups of water (500-750 ml) about 1-2 hours before exercising.
- During Your Workout: You should drink 250-300 ml (8-10 oz) every 15-20 minutes during training (especially in hot weather).
- After Your Workout: Drink 2-3 cups of water for every pound of fluid lost through sweating. It’s a good idea to weigh yourself before and after your workout.
Signs You’re Not Drinking Enough Water With Creatine
These are the most common signs of dehydration that everyone should be aware of:
Common Dehydration Symptoms
This is what happens if you don’t drink enough water on creatine:
- Dry skin, mouth, and eyes
- Quick fatigue and lack of energy
- Headaches and migraines
- Dark urine, reduced urination, and a burning sensation while urinating
- Muscle cramping, soreness, and stiffness during workouts
- Dizziness and lightheadedness when standing up
- Constipation and bloating due to slow digestion
As people age, their sense of thirst and need for hydration tends to decrease, but that shouldn’t mean they drink less water. Proper hydration should remain just as frequent as before [4].
Self-Assessment Hydration Check
To determine on your own whether you’re approaching dehydration, you can try the following methods:
- Urine Color: Pale yellow to clear means you’re well hydrated. Dark yellow to amber indicates insufficient fluid intake.
- Frequent Urination: With normal hydration, you should urinate every 2-4 hours throughout the day. If more time passes between bathroom visits, you likely need more water.
- Pinch Test: Gently pinch the skin on the back of your hand — if it stays pinched and slowly returns to normal, that’s a sign you’re low on fluids (elasticity is reduced).
- Weight Loss: If you lose 1-2% of your body weight in a single day, it’s very likely due to insufficient fluid intake, especially after working out.
When to Consult a Healthcare Provider
If you experience any of the above symptoms — not just once, but repeatedly and over a prolonged period — it’s advisable to seek medical advice. These occurrences are often signs of underlying health issues, such as hormonal imbalances or unbalanced kidney conditions.
Myths About Creatine and Water Retention
The rumors about creatine causing bloating or water retention are outdated. Modern science now shows creatine’s “water loading” effect is both harmless and beneficial. Let’s take a closer look.
Does Creatine Cause Bloating or “Water Weight”?
Yes, some users might experience mild bloating or stomach discomfort during the creatine loading phase, but this isn’t fat gain. Your next question might be, “How much water weight does creatine add?” Expect 2 to 4.5 pounds.
Is Excess Water Intake Dangerous?
Drinking too much too quickly can cause overhydration or water intoxication, dangerously diluting electrolytes like sodium. To stay safe, aim for about 1-2 oz of water per kilogram of body weight, spread evenly throughout the day.
Tips for Staying Properly Hydrated
The goal is to make hydration a natural, effortless part of your daily routine. You can easily achieve this with the following approach:
- Start your day with a glass of water, even before your morning rituals (coffee, protein, supplements, etc.)
- Keep a reusable water bottle with you at all times, no matter where you are or what you’re doing.
- Set reminders to drink water. A simple timer on your phone will suffice.
- If plain water bores you and you are wondering what to mix creatine with, add lemon, cucumber, or low-calorie flavor enhancers.
- Eat foods rich in water like juicy fruits, watery vegetables, soups, stews, and so on.
- Don’t rely solely on thirst, as it can often be a late indicator of mild dehydration.
Expert Insights
Before a creatine loading phase, it’s vital to learn about water consumption from experienced users on platforms like Reddit and Quora. Thomas Foley on Quora advises a gallon of room-temperature water daily, while Reddit user u/Suitable_Ad_5386 suggests 3-4 liters per day for 3 grams, also noting occasional creatine supplement cycling [5] [6].
FAQs on Creatine
Here are some of the most commonly asked questions about using creatine and how to stay hydrated throughout the process.How Much Water Should I Drink While on Creatine?
It’s recommended to drink 3-4 liters/day during your creatine journey, but it all depends on your body size and how active you are. Good practice is to drink a glass or two for every 5 grams of creatine.
Is 64 Oz of Water a Day Enough When Taking Creatine?
It depends on the lifestyle: for sedentary people, 2 liters/day; for people who do any kind of physical activity daily, 3-4 liters/day.
How Much Water Do You Hold on Creatine?
Roughly 1-2 kilograms (2-4 pounds) of water is retained during the first one to two weeks of creatine use (the loading phase).
Why Did I Gain 10 Pounds After Taking Creatine?
During the creatine loading phase, the weight gain often comes from water retention and glycogen storage, not fat. So, it really shouldn’t be a concern.
Does Creatine Dissolve in Water?
Creatine, particularly the common monohydrate form, does not fully dissolve in water. While it dissolves slightly better in warmer water, you often need to stir it well or use a shaker bottle.
How Many Scoops of Creatine Should I Take?
You should take one scoop (typically 3–5 grams) of creatine monohydrate per day for optimal results. However, the amount may be a little more for extremely fit individuals.
Final Thoughts on How Much Water to Drink With Creatine
Creatine is a crucial supplement for athletes, but proper hydration is key to its effective use and to avoid constantly asking how much water to drink with creatine.
Regardless of whether you’re loading, maintaining, or just starting, adequate water intake ensures smooth absorption into muscles and supports optimal body function, preventing constant questions about how much water to drink with creatine.