drinking water after exercising

How Much Should Your Creatine Water Intake Be? (Detailed Explanation)

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    Creatine water intake is crucial when using this popular and effective supplement for enhancing fitness, strength, and muscle development.

    So, what is the optimal amount of water to drink while taking creatine?

    For a daily intake of 3-5 grams of creatine, it’s recommended to consume 3-4 liters of water. If your creatine consumption exceeds 5 grams, increase your water intake by 100 for every additional gram of creatine, on top of your regular consumption.

    This article will further explore the consequences of inadequate water intake while on creatine and offer strategies to maximize creatine’s benefits.

    Why is creatine water intake essential for hydration?

    Did you know that proper creatine water intake is vital for hydration and optimal bodily function?

    If you don’t stay hydrated, not only could your exercise performance suffer, but you might also experience various adverse effects like thirst, dark yellow urine, dizziness, fatigue, dry mouth, and headaches.

    exercising woman

    Creatine acts like a ‘sponge,’ attracting water to your body’s cells. But did you consider that inadequate creatine water intake might lead to dehydration?

    Even though the water is retained in your body, creatine can draw it away from your blood, simulating dehydration effects.

    Did you know this is why creatine leads to cell volumization, making muscles appear fuller and potentially adding 2-4 lbs of weight within days of use?


    How can you enhance hydration with creatine Use?

    Now that you’re aware of the need for extra water with creatine, how can you effectively increase your creatine water intake?

    As previously discussed, the goal is to consume about 3-4 liters of water daily when taking 3-5 grams of creatine.

    But this is a general guideline. How much water exactly should you drink daily with different creatine doses? The detailed recommendations can be found in the table below.

    Think of creatine as a hydration enhancer, meaning you should increase your daily water intake by approximately 500 ml for every 3-5 grams of creatine you consume.

    For instance, if you are a 200 lb individual taking 5 grams of creatine per day, it’s advisable to aim for at least 3.5 liters of water consumption daily to maintain proper hydration levels.

    A useful strategy to ensure you stay well-hydrated is to incorporate juices or milk into your fluid intake, alongside regular water consumption throughout the day.

    This approach not only adds variety to your daily beverages but also maintains your hydration status, as juices and milk typically contain about 80-90% water content.

    Remember, if you primarily rely on juices or milk for hydration, consider drinking slightly more to compensate for their additional flavor and nutrient content.


    Determining the optimal water ratio for mixing creatine

    When it comes to mixing creatine, aim to dissolve 3 to 5 grams of creatine powder in approximately 230ml (8 oz) of water.

    If your creatine intake exceeds 5 grams, it’s advisable to add an extra 100ml of water for each additional gram of creatine. Utilizing a creatine calculator can be quite handy in adjusting your creatine-water ratio accordingly.

    For instance, if your creatine dose is 8 grams of creatine monohydrate, you should dissolve it in approximately 530ml of water.

    While you have the flexibility to use any amount of liquid you prefer, it’s important to note that insufficient dissolution of creatine can result in a gritty and powdery texture, making it less enjoyable to consume.

    To improve the mixing of creatine with water, consider these helpful tips:

    • Opt for micronized creatine powder, as it dissolves more easily and integrates better with liquids compared to regular creatine powder. This results in a less gritty and more palatable mixture.
    • Choosing a warm drink, such as hot chocolate, can facilitate the dissolution process of creatine, ensuring it blends smoothly with the liquid.
    • Keep in mind that creatine starts to degrade rapidly upon contact with liquids, which is why it’s best to mix creatine with the liquid only when you’re ready to consume it, preserving its effectiveness.

    hot chocolate

    Is It Wise to Mix Creatine with Caffeinated Beverages?

    There’s a common suggestion that cautions against mixing creatine with pre-workout supplements containing caffeine, coffee, tea, or any other caffeinated source.

    Upon conducting some research on this topic, I’ve uncovered some interesting findings.

    Previously, it was believed that caffeine might diminish the performance-enhancing benefits of creatine. However, recent research has challenged this notion. In a study conducted in 2017, spanning 5 days, 54 male participants were divided into four groups as outlined below:

    • Anhydrous caffeine (300 mg) with creatine (20 grams)
    • Instant coffee (300 mg caffeine) with creatine (20 grams)
    • Creatine only (20 grams)
    • A placebo group

    According to the study’s results, there were no significant differences in power output or sprinting performance observed among the groups.

    However, it’s worth noting that individuals who combined caffeine and creatine did report experiencing some stomach discomfort.

    Another important consideration is that the combination of caffeine and creatine may have a slightly greater potential to lead to dehydration compared to creatine alone. Therefore, it’s advisable to increase your water intake slightly if you decide to combine these two substances.

    While there might be some minor discomfort associated with combining caffeine and creatine, it’s important to emphasize that this pairing does not appear to negatively impact exercise performance.

    In light of this, it is perfectly acceptable to mix creatine with coffee or other caffeine-containing beverages without any detrimental effects on your workout performance.

    The sole reported potential drawback is the possibility of experiencing mild stomach discomfort, which is generally expected to be of minor significance.


    How much creatine should you be taking?

    When it comes to dosing creatine, there are typically two approaches: loading and maintenance.

    Is it advisable to go through a “loading” phase initially, where you consume a higher creatine dosage for approximately one week, followed by a reduction to a daily intake of 3-5 grams of creatine.

    Alternatively, you can opt for a simpler routine by consistently taking 3-5 grams of creatine monohydrate per day, bypassing the loading phase. Is this creatine water intake suitable for you?


    It appears that both dosing methods are effective, with the only distinction being a more rapid elevation of creatine levels during the loading phase.

    Nonetheless, even when consuming 3-5 grams daily without a loading phase, your total creatine levels will eventually reach a similar or identical point—it will simply require more time to do so.


    Summing up

    In summary, the optimal way to consume creatine is by mixing 3-5 grams of it with approximately 230ml (8 oz) of water, juice, or milk. If you follow this dosage, it’s recommended to maintain a daily water intake of around 3-4 liters.

    Here are some key takeaways:

    • Mixing creatine with caffeine does not impact its effectiveness.
    • Consuming creatine by mixing it with water, juice, or milk can contribute to your overall water intake and help keep you hydrated.
    • It’s important to note that creatine can have a slight dehydrating effect due to cellular volumization, so ensuring adequate water intake is essential when using creatine.



    This section serves as your knowledge gateway, connecting you to credible sources and research that back up the information presented in this article. We believe in the importance of quality, reliability, and relevance.

    Here at Real Muscle, we’re committed to providing you with accurate, dependable, and trustworthy information. Our articles are rooted in high-quality sources, primarily peer-reviewed publications. To learn more about our rigorous fact-checking process and how we maintain our standards, delve deeper into our methodology.

    This evidence-based analysis on creatine and water intake draws from a pool of five reputable references, all of which contribute to the credibility of this content:

    Cooper R, Naclerio F, Allgrove J, Jimenez A. Creatine supplementation with specific view to exercise/sports performance: an update. J Int Soc Sports Nutr. (2022, Apr 2022) ✔

    NHS. Dehydration (Government Authority) ✔

    Powers ME, Arnold BL, Weltman AL, Perrin DH, Mistry D, Kahler DM, Kraemer W, Volek J. Creatine Supplementation Increases Total Body Water Without Altering Fluid Distribution. J Athl Train. (2003, Mar) ✔

    Buford, T.W., Kreider, R.B., Stout, J.R. et al. The International Society of Sports Nutrition position stand creatine supplementation and exercise. J Int Soc Sports Nutr. (2007) ✔

    Trexler ET, Smith-Ryan AE, Roelofs EJ, Hirsch KR, Persky AM, Mock MG. Effects of Coffee and Caffeine Anhydrous Intake During Creatine Loading. J Strength Cond Res. (2016, May) ✔

    Rest assured, references marked with a tick signify information sourced from trusted and reputable outlets.

    A friendly reminder: The insights shared in this article are not intended to replace professional medical advice, diagnosis, or treatment. Always consult with a healthcare provider or qualified professional before making any changes to your regimen, including the use of supplements. For further details, please refer to our terms and conditions.

    At Real Muscle, we value transparency and privacy. It’s important to mention that certain outbound links in this article may be affiliate links, through which we may earn a small commission. However, please rest assured that our product recommendations remain entirely impartial and unbiased.



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