How Much Water to Drink with Creatine

TL;DR
When you're on creatine, you need 3-4 litres of water daily, with at least 240-350ml per 5g serving. Loading phase? Bump that up to 4-5 litres. Training day? Chuck in an extra 500-700ml per hour of exercise. Your kidneys (and your performance) will thank you for it.

Table of Contents

Most people know creatine and water go together like fish and chips, but ask them how much water exactly, and you'll get blank stares or wildly different answers. I've seen blokes downing a gallon before breakfast and others barely sipping their way through a sports bottle all day. Neither's right.

Here's the thing: creatine isn't just some magic powder you sprinkle on your problems. It's a proper bit of kit that needs the right conditions to work. And those conditions? Well, they're mostly wet.

Why Creatine Actually Works (And Why Water Matters)

Creatine's brilliant because it doesn't mess about with your hormones like some supplements do. Instead, it goes straight to the source - your muscles' energy system. Think of it as topping up your cellular petrol tank with premium fuel.

Creatine supplementation increases total body water; however, fluid distribution is not changed. The Cr supplementation protocol was effective for increasing muscle Cr concentrations, body mass, and TW.

Powers et al. (2001)

When you sprint, lift heavy, or do anything that requires explosive power, your muscles burn through ATP (adenosine triphosphate) faster than a student burns through their student loan. Creatine helps regenerate that ATP, giving you more juice in the tank for those crucial moments when you need it most.

But here's where it gets interesting: creatine doesn't just hang about in your bloodstream like a tourist. It actually moves into your muscle cells and brings water with it. This isn't a side effect - it's part of the plan. More water in your muscles means better performance, faster recovery, and that satisfying pump we all secretly love.

The brain benefits are a nice bonus too. Studies suggest creatine might sharpen your mental game, which is handy when you're trying to remember whether you've done three sets or four.

The Hydration Game-Changer 🏋️

Let's debunk something straight away: creatine doesn't dehydrate you. That's old-school gym bro nonsense that needs to die. What creatine does is increase your need for water because it's actually doing its job - pulling water into your muscles where it's needed.

The cramping and digestive drama some people experience? Nine times out of ten, it's because they're not drinking enough water. It's like trying to run a car on fumes and then wondering why it's spluttering.

During the loading phase (when you're taking 20g daily split into 4-5 doses), your body's essentially learning a new routine. Give it the water it needs to adapt, and you'll cruise through without the unpleasant side effects that put people off creatine in the first place.

Your body is roughly 60% water, and every single process depends on maintaining that balance. When you add creatine to the mix, you're asking your system to work harder - filtering, transporting, storing. The least you can do is give it the tools for the job.

The Numbers That Actually Matter

Forget the guesswork. Here's what actually works:

Daily Baseline

• Normal use: 3-4 litres daily
• Loading phase: 4-5 litres daily
• Per serving: 240-350ml with each 5g dose

Training Days

Add 500-700ml per hour of exercise. If you're doing a proper session, you're sweating. If you're sweating, you need to replace what you're losing, plus account for creatine's increased demands.

The Reality Check

Your urine should be pale yellow - like weak lemon squash. Dark yellow means you're behind on fluids. Clear as water means you might be overdoing it (yes, that's a thing).

When Your Body's Trying to Tell You Something

Pay attention to the signs:

You need more water if you're experiencing:

• Headaches that weren't there before
• Muscle cramps (especially in your calves)
• Feeling more tired than usual
• Urine that's darker than usual

You might be overdoing it if you have:

• Constant trips to the loo every 20 minutes
• Feeling bloated or nauseous
• Headaches from a different angle

Creatine does not appear to increase the risk of heat-related problems during exercise and may actually have a positive influence on core temperature and heart rate responses.

Lopez et al. (2011)

The Practical Bit

Here's how I tell my clients to handle it:

1. Start your day with a pint of water. Before coffee, before checking your phone, before anything. Get ahead of the game.
2. Mix your creatine in a proper amount of water. Not a shot glass worth - a full 350ml minimum. Sip it over 20-30 minutes rather than necking it in one go.
3. Carry a litre bottle everywhere. Aim to finish 3-4 of these daily. It's easier to track than trying to remember how many glasses you've had.
4. Pre-hydrate before training. Don't wait until you're thirsty mid-workout. That ship has sailed.
5. Listen to your body, not the internet. If you're cramping up, drink more. If you're floating, dial it back a bit.

The Bottom Line

Creatine works. Water makes it work better. It's not rocket science, but it does require a bit of planning and attention to detail.

The mistake most people make is treating hydration like an afterthought. When you're asking your body to perform at its peak, proper hydration isn't optional - it's the foundation everything else is built on.

So yes, you'll be visiting the loo more often. Yes, you'll need to plan your water breaks. But you'll also recover faster, train harder, and actually get the benefits you're paying for with your creatine.

Your kidneys will appreciate the support, your muscles will thank you for the performance boost, and you might even find your brain works a bit sharper too. Not a bad trade-off for drinking a few extra glasses of water, is it?

Remember: these are guidelines, not gospel. If you have kidney issues or other health concerns, chat with a healthcare professional before making significant changes to your supplement or hydration routine.

References

Creatine supplementation increases total body water; however, fluid distribution is not changed. The Cr supplementation protocol was effective for increasing muscle Cr concentrations, body mass, and TW. - Powers et al., Journal of Athletic Training, 2001.

Creatine does not appear to increase the risk of heat-related problems during exercise and may actually have a positive influence on core temperature and heart rate responses. - Lopez et al., American Journal of Lifestyle Medicine, 2011