How Much Water Should You Drink With Creatine? When Bodybuilding

  • By: Dave Moffat
  • Date: December 16, 2023
How Much Water Should You Drink With Creatine?

Creatine is a popular supplement among bodybuilders and athletes. It can make your muscles stronger and more powerful, and help you perform better overall.

Creatine comes from amino acids. It gives your muscles quick energy during high-intensity workouts. This lets you work out harder and longer, which can help your muscles grow.

Creatine is generally safe and works well. There’s something important you shouldn’t forget: stay hydrated when you’re using this supplement.

Creatine makes your muscles hold onto water. It’s important to drink enough water to get the most benefit from creatine and stay healthy.

In this blog post, we’re going to talk about how much water you should drink when you’re using creatine. We’ll also discuss how to make sure you’re drinking enough. Plus, we’ll share tips for avoiding dehydration.

So, let’s jump in and learn about the important connection between creatine and staying hydrated in the world of bodybuilding!

Why Is Water Important When Taking Creatine?

Water is really important when you’re using creatine. Creatine makes your body need more water. It’s essential to drink enough to keep your body working well and avoid getting dehydrated. Drinking enough also helps you get the most out of creatine.

Drinking enough water helps your muscles work their best. It also helps carry nutrients around your body and get rid of waste products. These waste products are made when you work out really hard.

What Is Creatine?

Creatine is a natural substance that comes from amino acids. Amino acids are the building blocks of proteins. These amino acids are named arginine, glycine, and methionine. We mostly find creatine in our muscles where it helps provide energy.

Here’s how it works: Creatine helps make more adenosine triphosphate (ATP). ATP is like the main battery for muscle contractions. It is especially important during short bursts of intense exercise.

When people take extra creatine as a supplement, it can help increase their muscle strength, power, and stamina. This is why bodybuilders and athletes often choose to take creatine. It helps them perform better.

How Does Water Affect the Absorption and Effectiveness of Creatine?

Water is super important for making creatine work well. When you take creatine, it goes into your muscle cells. It combines with phosphate molecules to make something called creatine phosphate.

This process needs water because creatine pulls water into your muscle cells, which makes them more hydrated.

Having more water in your muscle cells can help your muscles grow and work better, and it also helps creatine work better.

Drinking enough water makes sure that creatine can be absorbed well and get to your muscle cells, which helps you get the most benefits from it.

Staying hydrated also helps keep a good balance of electrolytes. They are needed for your muscles to work properly and to avoid cramps or injuries.

Drinking plenty of water also helps your kidneys get rid of waste products that are made when you work out. This reduces the chance of kidney stress, which can sometimes happen when you use creatine.

How Much Water Should You Drink With Creatine?

Figuring out how much water to drink when taking creatine depends on a few things. These include what you need, your weight, how hard you exercise, and the weather.

Usually, guys should aim to drink at least 3-4 liters (about 100-135 ounces) of water every day when using creatine. Girls should aim for 2-3 liters (68-100 ounces).

But these amounts can change based on things like how hard your workouts are or if you live somewhere really hot and humid. In those cases, you might need to drink even more water because you’re sweating a lot.

Also, when you first start taking creatine, there’s a period called the “loading phase” that usually lasts for the first 5-7 days. During this time, your body needs more water than usual, so you should drink more.

What Happens if You Don’t Drink Enough Water With Creatine?

Not drinking enough water while using creatine can lead to dehydration. This can hurt your sports performance and overall health.

If you’re dehydrated, you might feel dizzy, tired, or get muscle cramps. In serious cases, it can stress your kidneys or make you overheat.

Also, if you’re not hydrated enough, your body might not be able to absorb creatine as well, which means you won’t get as many benefits from it. You might even have stomach discomfort.

So, when you’re taking creatine, it’s very important to make sure you’re drinking enough water. Keep an eye on how hydrated you are and drink more water if you need to.

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Does Creatine Cause Water Retention?

Yes, taking creatine can make your body hold onto more water, especially in your muscle cells. When creatine enters your muscle cells, it combines with phosphate molecules. This makes something called creatine phosphate. This process needs water.

So, what happens is that creatine pulls water into your muscle cells, which makes them more hydrated.

Having more water in your muscle cells helps your muscles grow and work better. It helps make proteins, makes the cells bigger, and creates a better environment for different processes in the body.

Bodybuilders and athletes usually like this because it helps them perform better. But, it also means your body needs more water than usual, so it’s really important to drink enough to stay healthy.

Benefits of Creatine Water Retention

Creatine-induced water retention offers several advantages for bodybuilders and athletes. It is an essential aspect of creatine supplementation. The increased intracellular hydration resulting from creatine use provides numerous benefits, including:

  • Enhanced muscle growth: Creatine water retention supports protein synthesis within the muscle cells, leading to improved muscle growth and repair. The increased cell volume creates an ideal environment for muscle-building processes. It allows athletes to experience greater gains in muscle mass and strength.
  • Improved performance: The additional water content within the muscle cells enhances energy production and muscle function during high-intensity workouts. This improved energy availability allows athletes to train harder and longer. Ultimately, it leads to better performance and results.
  • Faster recovery: Adequate hydration within the muscle cells aids in reducing inflammation and promoting the repair of muscle tissue damaged during intense training sessions. This accelerated recovery process enables athletes to return to their workouts sooner. It also helps them maintain a consistent training schedule.
  • Enhanced nutrient transportation: Proper intracellular hydration ensures efficient transportation of nutrients to the muscle cells, supporting overall health and performance. Adequate water content helps deliver nutrients to muscles better. This optimizes energy production and muscle function.
  • Reduced muscle fatigue: Creatine water retention helps diminish muscle fatigue during workouts by providing a readily available energy source in the form of adenosine triphosphate (ATP). This increased ATP availability allows athletes to maintain peak performance levels for longer periods. It delays the onset of fatigue and enhances endurance.
  • Increased muscle fullness: The water retention caused by creatine supplementation leads to a more volumized and fuller appearance of the muscles. Bodybuilders find this aesthetic benefit particularly appealing. It helps them aim for a well-defined and muscular physique.

How Much Water Weight Can You Put on with Creatine?

How much water weight you gain from taking creatine can be different for everyone. It depends on things like your body type, how much muscle you have, and how your body reacts to creatine.

Most of the time, people gain around 1-3 kilograms (2-6 pounds) of water weight in the first few weeks they use creatine.

This happens because creatine pulls water into your muscle cells, making them bigger.

Even though this might make you weigh a little more, remember that creatine is mainly used to help your muscles get stronger and work better. It’s not just to make you gain water weight.

How to Creatine Load

Athletes and bodybuilders often use a popular technique to maximize the benefits of creatine supplementation more quickly. It’s called creatine loading.

The protocol calls for higher daily doses of creatine during the initial phase and lower doses during the maintenance phase. Here are the steps to loading creatine effectively:

  • Loading phase: During the first 5-7 days of creatine supplementation, consume 20–25 grams of creatine per day, divided into 4-5 equal doses throughout the day. This higher intake will saturate the muscle cells with creatine more rapidly. It will allow users to experience the supplement’s benefits sooner.
  • Maintenance phase: After completing the loading phase, reduce the daily creatine intake to 3-5 grams per day. This lower dose is enough to keep creatine levels high in muscle cells. You can still get the supplement’s benefits.
  • Hydration: Ensure proper hydration throughout both the loading and maintenance phases, as adequate water intake is crucial for optimizing creatine absorption and effectiveness. Aim for at least 3–4 liters (100–135 ounces) of water per day for men and 2-3 liters (68–100 ounces) for women. Adjust based on individual factors, exercise intensity, and environmental conditions.
  • Timing: While the timing of creatine supplementation is not as critical as once thought, some users prefer to consume their creatine dose around their workout time. This can be done by taking half the daily dose before the workout and the other half after the workout during the maintenance phase.
  • Type of creatine: Creatine monohydrate is the most widely researched and proven form of creatine. It is recommended to choose a high-quality creatine monohydrate supplement to ensure optimal results.

Athletes and bodybuilders can maximize the benefits of creatine supplementation by following these steps for creatine loading. This can enhance their performance, strength, and muscle growth more effectively.

Remember to monitor your hydration status and adjust your water intake accordingly during both the loading and maintenance phases of creatine use.

Tips for Staying Hydrated While Using Creatine

Maintaining proper hydration is crucial when using creatine to ensure its effectiveness, safety, and overall health benefits.

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Here are some practical tips for staying hydrated while supplementing with creatine:

Incorporating water-rich foods into your diet

Eating foods that have a lot of water in them can help you drink enough fluids and stay hydrated. Some foods with a lot of water are fruits like watermelon, oranges, and strawberries. Vegetables like cucumbers, celery, and bell peppers also have a lot of water.

If you eat these foods as part of your meals or snacks every day, it can really help you make sure you’re drinking enough water.

Establishing a consistent hydration routine

Developing a regular hydration routine can help ensure you consume enough water throughout the day. Set specific times for drinking water, such as upon waking, before and after workouts, and during meal times. Carrying a reusable water bottle can serve as a constant reminder to drink water and make it easier to track your fluid intake.

Using electrolyte supplements when necessary

When you work out really hard or sweat for a long time, your body can lose electrolytes. Electrolytes are super important because they help keep your body hydrated and your muscles working right. If this happens, you might want to think about using an electrolyte supplement or a sports drink. These usually have things like sodium, potassium, and magnesium in them. These can help replace the electrolytes you lost and make sure you stay hydrated.

Tracking fluid intake and adjusting as needed

Monitoring your daily water intake can help ensure you are consuming enough fluids to stay hydrated while using creatine. Use a water-tracking app or manually track your fluid intake throughout the day to gauge whether you are meeting your hydration goals.

Consider factors like exercise intensity, environmental conditions, and individual needs. Adjust your water consumption as needed.

Frequently Asked Questions

Does Creatine Cause Dehydration and Muscle Cramps?

Creatine itself does not cause dehydration or muscle cramps. However, insufficient water intake while using creatine can lead to these issues.

Creatine increases the body’s demand for water. It is essential to stay hydrated. This prevents dehydration-related side effects and maintains optimal muscle function.

How Much Water Weight Can You Put On With Creatine?

The amount of water weight gained from creatine supplementation varies. It depends on individual factors. However, users typically gain 1-3 kilograms (2–6 pounds) of water weight within the first few weeks of using creatine.

This increase in water weight is primarily due to creatine’s effect on intracellular hydration.

Does Caffeine Affect Creatine Negatively?

Some people think that caffeine can make you lose fluids, which could mess up the good things creatine does for your body.

But, new studies show that drinking a normal amount of caffeine doesn’t really change how much water is in your body or stop creatine from helping you.

So, it’s okay to have some caffeine when you’re using creatine.

How Much Water for 5 g of Creatine?

There is no specific water-to-creatine ratio. However, it is essential to stay hydrated while using creatine. Men should drink at least 3-4 liters (100-135 ounces) of water per day, while women should drink 2-3 liters (68-100 ounces). Adjust as needed for individual factors, exercise intensity, and environmental conditions.

How Much Water Should I Drink a Day on Creatine?

While using creatine, it is recommended to consume at least 3-4 liters (100-135 ounces) of water per day for men and 2-3 liters (68-100 ounces) for women.

However, these guidelines may vary based on individual needs. They depend on body weight, exercise intensity, and environmental conditions. It is crucial to monitor your hydration status. Adjust your water intake accordingly when supplementing with creatine.


If you’re a bodybuilder or athlete who uses creatine, it’s really important to understand why staying hydrated matters. Drinking enough water helps your body use creatine better. It helps the creatine get absorbed, supports muscle growth, and keeps your electrolytes balanced.

Staying hydrated also helps avoid problems from being dehydrated and keeps you feeling good overall.

Everyone’s body is different, so how much water you need can change based on things like how much you weigh, how hard you work out, and what the weather’s like.

Keep an eye on how hydrated you are and adjust how much water you drink as needed. This way, you can make sure you’re drinking the right amount of water for you.

It’s important for bodybuilders and athletes to stay hydrated while using creatine. This helps them perform their best, help their muscles grow, and stay healthy.

You can manage your hydration levels and get the most out of your creatine by eating foods with a lot of water. Have a regular routine for drinking water. Use electrolyte supplements if you need them. Keep track of how much fluid you drink.

Dave Moffat

Hi, I'm Dave Moffat the founder and Chief Editor of and certified International Personal Trainer and Certified Nutritionist. My passion has always been bodybuilding but with 15 years' experience in weight loss programs too, it's hard not to mention all that when you're working at your fitness level fullest (I hope). When Im not in the gym or spending time away from my family i often think about what advice would help others achieve theirs goals just like these inspired mine.