Drink 12-16 cups if you're working out and using creatine The amount of water you need can vary based on things like your size, activity level, and gender. But generally, shooting for at least 3 to 4 liters of water, or 12 to 16 cups, per day is a good idea, especially if you're working out and using creatine.
When consuming creatine, it's recommended to drink 3-4 liters (about 12-16 cups) of water daily. Proper hydration helps the body absorb creatine more effectively and prevents dehydration, especially since creatine increases water retention in muscles.
Hydration Basics while using Creatine
Aim for at least 8 cups (64 ounces) approx 2 litres of water/day. Creatine Loading Phase: During the initial loading phase of creatine supplementation (typically 5-7 days), it's recommended to increase your water intake.
For optimal absorption, each 5-gram dose of creatine should be taken with at least 12 ounces (375 mL) of water. It's recommended to drink 3 to 4 liters (12 to 16 cups) of water daily to support creatine effectiveness and overall hydration.
As a general estimate, about 2 pounds of water weight gain is common for most adults supplementing with creatine. However, some studies have shown gains ranging from 2-4.5 pounds. This initial water weight from creatine is temporary and not retained long-term if supplementation is discontinued.
What happens if I don't drink enough water while taking creatine? When you do not keep yourself hydrated during creatine supplementation, you can experience dehydration. At the same time, you can also experience muscle cramps and minimal effectiveness of the supplement.
The U.S. National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is: About 15.5 cups (3.7 liters) of fluids a day for men. About 11.5 cups (2.7 liters) of fluids a day for women.
Bottom Line on How Long it Takes Creatine to Work
Taking a modest dose of around 3-5 grams daily can produce increased strength and endurance in around 2-4 weeks. While creatine loading, taking 20-25 grams daily for 7 days followed by a lower maintenance dose, can produce results in 5-7 days.
Although scarce, research has suggested that caffeine ingestion may blunt the ergogenic effect of creatine.
Creatine supplementation has been demonstrated to prevent nonalcoholic fatty liver progression. We hypostatized creatine supplementation would prevent ethanol-induced fatty liver and hepatic damage. Creatine exerts different outcomes, by protecting against HFD-induced NAFLD but exacerbating ethanol-induced ALD.
When you stop using creatine, this water retention will decrease, which may lead to a reduction in muscle size and a slight weight loss. However, this does not mean you will lose true muscle mass, strength, or long-term gains, provided you continue with resistance training and proper nutrition.
Creatine causes the body to hold slightly more water, which may increase thirst; it's recommended to drink at least 2-3 liters of water per day while using creatine. Adequate hydration can mitigate common side effects of creatine, such as dry mouth, headaches, and bloating, which are also signs of low water intake.
Drinking a gallon of water a day is usually safe for most, but drinking too much water can be risky for those with certain health conditions like kidney disorders or heart problems, says Ellen Landes, RDN, CPT, a registered dietician based in St. Charles, Illinois, and owner of The Runner's Dietitian.
Water needs vary from one person to the other, but the typical recommended amount of 64 ounces per day can help an average person who wants to shed off just a few pounds. Generally, your thirst should be the guide. Adjust the intake accordingly if you still feel thirsty after taking 64 ounces.
How much water do I need for 5g of creatine? You should take each 5-gram dose of creatine with at least 8 ounces of water. As for total daily water intake, you should aim for 3 to 4 liters, or 12 to 16 cups, per day. Remember: 1 L equals 1000 ml of water and 1 cup equals 8 ounces of fluid.
Creatine can help enhance the effects of athletic performance, but some research suggests this benefit may decrease if you add caffeine to the mix. It's generally safe to take creatine and caffeine together, but you may want to consider taking them separately to reap the most performance gains.
If you have kidney disease, creatine might make it worse. Ask your doctor if you are thinking about using it and aren't sure about your kidney function. If your kidneys are healthy, it's generally considered safe. Studies show taking about 5 grams of creatine a day may have benefits for your strength and health.
The main reason people gain weight with creatine supplements is because of water retention. While creatine itself does not directly cause body fat gain, if you eat more calories than your body burns for energy, you may gain weight in the form of both muscle and fat.
When used orally at appropriate doses, creatine is likely safe to take for up to five years. As with any dietary supplement, it's important to choose a product that follows recommended manufacturing practices and subscribes to third-party testing to ensure the product's quality.