Are you a fitness freak consuming creatine to improve muscle mass and workout performance? If yes, you may wonder how much water should I drink on creatine to stay at optimal health.
Generally, experts recommend that all adults consume at least eight glasses of water daily. That’s easily achievable when you’re already sweating your heart out in the gym.
However, you should increase your water intake by around 750 ml or more on creatine. In simpler words, you should consume 10 to 12 glasses of water daily or more, depending on your workout regimen and creatine intake.
Your right water dosage on creatine depends on your diet, workout routine, and the form and quality of creatine you consume.
Still confused? Read now to find the easiest answer to the most-asked question, “How much water should I drink on creatine.”
What Is Creatine?
Creatine is considered one of the most popular dietary supplements that helps people recover their muscles during an extensive workout.
Here is how it works. When you take creatine, most of it goes to your skeletal muscles, which convert it into a phosphoric acid and creatine compound: Phosphocreatine.
Phosphocreatine helps in the production of adenosine triphosphate or ATP. This substance is a solid source of energy that your body’s cells consume when you exercise. This way, creatine serves as a continuous supplier of energy to your muscles during a workout.
Some other benefits of creatine include:
Speeding up your muscle recovery process by activating the satellite cells in the muscles to boost the healing of post-workout tears
Increasing anabolic hormones in your body responsible for tissue repair and growth
Enhancing your memory by increasing the amount of Phosphocreatine that goes into your brain
For most people, creatine works wonders in helping them achieve their fitness goals. However, it’s a safe practice to consume it with a good amount of water to ensure your required hydration.
How Much Water Should I Drink on Creatine to Stay Healthy?
The most frequently asked question, “How much water should I drink on creatine a day?” doesn't have a single answer. As a general rule of thumb, you must drink 10 to 12 glasses of water if you already consume eight glasses without creatine.
However, this doesn't apply to everyone. The optimal water intake for every individual varies due to different factors. These may include diet, activity levels, form, and the quantity of creatine you consume daily.
Creatine Powder
Suppose you consume creatine powder in its monohydrate form. In that case, you should know that one gram of creatine monohydrate demands 75 ml of water to dissolve completely. Therefore, if you take five grams of this substance, you mustn’t have water less than 375mL.
Body Mass
Your body mass also plays a significant role here. If you are a 200-pound muscular athlete training in a hot, humid environment, you should have a higher water intake than a 150-pound gym-goer who works out in a cool atmosphere.
Fitness Enthusiasts
If you are into intense workouts, such as power sports, a lot of your water is lost through sweat. In that case, you must drink additional water before, during, and after your workout to stay hydrated.
If you generally consume 2 to 3L of water, you must increase your intake to 4L daily to stay hydrated. You may have seen bodybuilders carrying a gallon of water wherever they go.
Health Issues
People with underlying health conditions must hydrate according to their doctor’s advice when on creatine. In such a scenario, you may be advised to consume more or less than a normal athlete or gym-goer.
It is worth noting that these water quantities are adjustable. You should always self-monitor your daily hydration status.
If you feel dizzy or tired, know that you may be dehydrated. Also, if your lips feel chapped or your skin is dry, your water intake may not be enough with creatine. In that case, don't delay, and fill your body with the required fluid.
Why Do You Need to Take Adequate Water with Creatine?
You now know that creatine leads to the production of ATP—your body’s energy source. So, adequate water when consuming creatine supplements ensures this process happens safely and properly.
Here are some reasons hydration is essential for creatine intake:
Hydrolytic Reaction: The regeneration of ATP is a hydrolytic reaction in your body. This means it cannot be processed until enough water molecules are in your bloodstream. So, adequate hydration in your body helps facilitate ATP production.
Cell Volumizing Effect: Another reason to consume water with creatine is its cell volumizing effect, which draws water inside your muscle cells. Creatine pulls water from your blood to the muscles to enhance their appearance and support protein synthesis.
Smooth Body Functioning: When creatine takes most of the water from your blood to benefit your muscles, you are left with limited fluid to tackle other bodily functions. However, if you are well-hydrated, you won't have to worry about that.
Improved Kidney Functioning: When using creatine, the importance of water for kidney function becomes even more pronounced. That's because kidneys need ample water to filter the byproducts of creatine metabolism well.
Therefore, even if you don't like drinking water, you will have to consume it when on creatine. Otherwise, you may experience severe dehydration that may get worse with time.
Tips to Stay Hydrated with Creatine
Now that you have an idea of “How much water should I drink on creatine,” it's time to implement it. You need to be consistent with your new water intake routine to live a healthy life with this substance.
The process isn’t as challenging as it seems. All you need to do is take small steps, and you will eventually get used to reaching your required daily water consumption.
Spread Out Your Water Consumption
Instead of drinking 3L of water in one go, spread out your consumption throughout the day. For example, you can drink maximum volumes of water in the first half of the day and then gradually decrease your consumption as it gets dark.
This helps maintain a consistent flow of fluids in your body. Also, this tip ensures that you have water at least every 60 to 90 minutes.
To practice this trick correctly, always keep a bottle with you. This way, you can take frequent small sips wherever you are.
Keep Drinking Water During Your Workout
To ensure that creatine works positively for your body, hydrate strategically by consuming water before, during, and after your workout.
Water before a workout primes your body and prepares it for the workout ahead. Additionally, consuming it during the workout helps sustain your energy, pushing you to go harder. Drinking water after the workout supports your body in recovery.
Put a Reminder
It’s natural to forget to drink enough water during the day, especially if you have a busy schedule. However, alarms can help you stay on track.
You can set an alarm every few hours as a reminder for drinking water.
You should also put a water bottle close to your workstation so you won’t have to stand up and walk through the water dispenser every time. Yes, we know, that’s a primary reason you don’t drink enough water!
” "Optimizing performance with creatine is a delicate dance between strength and hydration. As you tread this path, let water be your steadfast partner, flowing alongside every scoop. In the rhythm of replenishment, authored by the wisdom of balance, embrace the synergy of creatine and hydration to unlock your full potential. ”
Remy Belanger
Don't Rely Solely on Water
While water is essential for staying hydrated, relying on it solely will not do you any good. Your entire fluid intake should also include water-rich fruits and vegetables.
For instance, certain fruits like watermelon, oranges, and strawberries are excellent options for daily fluid intake.
Besides, vegetables like cucumber and spinach act as great hydrators. Their high water content keeps you hydrated all day long.
Consider Taking an Electrolyte Supplement
Electrolyte supplements keep you hydrated by supporting muscle contractions and helping maintain a proper fluid balance in your body. While they are great, you should never consider them as a replacement for water.
Be sure to drink your water regularly and add an electrolyte supplement to your routine. You can take the supplement before or during your workout, but consulting a health consultant beforehand will keep you safe from any potential side effects.
Be Cautious of Your Alcohol and Caffeine Intake
With creatine, ensure that your caffeine and alcohol consumption is minimal.
These two have a diuretic effect, which is a phenomenon that leads to lots of fluid loss, primarily through excessive urination. That’s the last thing you want to experience in your quest to stay hydrated with creatine consumption.
Therefore, you must reduce your alcoholic and caffeinated beverages intake as much as possible.
Conclusion
We hope you are finally satisfied with the answer to your query: “How much water should I drink on creatine?” While there is no specific answer to this question, you should know that your water intake with creatine should be more than what you regularly consume.
So, if you consume eight glasses of water, you can increase them to 11 or 12 according to your diet, creatine consumption, lifestyle, and exercise routine.
Also, monitor your hydration levels to adjust your fluid consumption according to your body’s requirements. If you suspect something is wrong with your system, contact your health consultant to prevent your condition from worsening.
