Hey hey, what’s up? Killing in the gym? I hope you are.
Does creatine cause dehydration? Yes, this is the question faced by many and I’m sure interests you as well. To answer it simply creatine doesn’t cause dehydration.
Creatine is just another naturally occurring amino acid in the human body. Athletes and physically active individuals prefer having creatine in their diet to improve their athletic performance, increase muscle mass, and strength.
According to studies, Creatine doesn’t cause dehydration. The Journal of the International Society of Sports Nutrition published a study that showed no signs of dehydration. Contrary to this, creatine is found to prevent dehydration.
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What Is Dehydration Actually?
Dehydration basically occurs when the amount of water in the body is less than what’s required in an average adult. Scientifically, the body’s fluid intake is less than what it loses, which creates an imbalance in the body’s water content levels.
Common causes of dehydration include not drinking enough water, exhausting more and drinking less, or you can lose water due to vomit, sweat, tears, or diarrhoea.
How critical the condition is can be guided by factors like physical activity, climate and your diet. You can avoid such conditions by drinking enough water, taking in healthy fruits and juices.
What Does Creatine Do?
Creatine is a naturally occurring compound found in the body, primarily in muscles. It plays a vital role in energy production, particularly during short and intense physical activities.
As a supplement, creatine is widely used by athletes and bodybuilders to enhance athletic performance and increase muscle mass. It works by increasing the production of adenosine triphosphate (ATP), the primary source of energy for muscle contractions.
This results in improved strength, power, and endurance, allowing individuals to train harder and longer. Furthermore, creatine has been shown to aid in muscle recovery and reduce fatigue.
However, it is important to note that creatine supplementation should be used in conjunction with proper training and nutrition for optimal results.
Can Creatine Make You Feel Dehydrated?
Creatine may increase water retention. When you take creatine, it works on the water-holding capacity of the body and draws water to the muscle cells. This leads to a significant increase in body weight. This is commonly called “creatine bloat”. (1)
One crucial thing to understand is dehydration is when the body lacks the required amount of water content, and more water weight means more water in the body. So scientifically, it’s more water in the body when taking creatine and not less.
You might feel dehydrated because creatine tends to increase water amount in the muscles giving you more size and strength and you might need to drink ample amounts of water. But this, in fact increases the water content in the body rather than causing dehydration.
It is highly advised to take a minimum of 3-4 liters of water and watch how your body responds to creatine intake. Normally, creatine doesn’t make you feel dehydrated but make sure you are drinking a good quantity of water.
Does Creatine Cause Dehydration?
To give you the final answer, creatine does not directly dehydrate you. Creatine is a naturally occurring compound present in the human muscles. It has a vital role in energy production during high-intensity workouts.
Creatine is involved in the production of adenosine triphosphate, which is the primary source of energy in our muscles. It even increases the water retention capacity of muscles, which leads to an increase in weight and size.
According to a 2008 cited review, Creatine increases the amount of water in the human body so that it might reduce dehydration. British Journal of Sports Medicine
Let’s have a look at what the research says:
- According to a study done in 2006, two groups, one which supplements with creatine and another which doesn’t. No significant differences were found in the hydration levels of both groups when tested against different training regimes and heat conditions. – Journal of Athletic Training
- Another study done over college students for a period of three years showed that the group on creatine supplementation had fewer reports of dehydration, muscle cramps, or injuries than others who didn’t take creatine.
Taking these studies into consideration, I couldn’t find any relationship between creatine monohydrate and dehydration.
If you want to know that your creatine is expired or not, read this.
Why Staying Hydrated While Taking Creatine Is So Important?
So, to make this fact crystal clear, proper hydration is absolutely necessary to maintain optimal body functions and health in general. For athletes or active individuals, your athletic performance and injury risk can be seriously impacted due to dehydration.
Regular water intake eases processes like digestion support, transporting nutrients, regulating body temperature, and lubricating the joints. You should keep drinking water throughout the day and consider the intensity of workouts or environmental conditions.
Do You Need To Drink More Water When Taking Creatine?
So, let’s understand this conceptually. What did we understand till now? Creatine is a health supplement. Studies suggest that creatine increases water holding capacity of the body. Right?
So, when your water holding capacity increases, it’s very evident that your body will require more water. Correct? Now where is this extra water going? It’s being stored in the muscles and your body which in turn increases your body water weight and size.
To fulfill this extra water need, you will need to drink more water when you start your creatine’s loading phase.
Consult A Doctor If Concerned.
If you still need more clarification regarding your health or creatine supplementation, make sure to look for your personal doctor. They will be able to give you a realistic image of your health by considering your current health status, your medical history, and your goals.
They will always be able to guide you on your specific needs and the quantity of supplement you should be using, if any, keeping your health and well-being on priority.
Creatine doesn’t cause dehydration. It increases the water retention capacity of your muscles, and you might gain a little weight in the beginning. There’s no connection between creatine and dehydration.
Again, it is always important to lead a healthy lifestyle and follow the recommended dosages for optimum results of your supplements. With proper hydration and not overdosing, creatine can give you beautiful results in terms of your athletic performance and strength.