How Much Water Should You Drink When Taking Creatine?

Hey Angels and Alphas,

Creatine is one of the most researched supplements on the market, but that doesn’t mean it’s always right for you. One of the most common questions asked about creatine supplementation is how much water should you drink? Here are some answers.

Why is Creatine Important

Creatine is an amino acid made naturally in the body and obtained through foods. It is stored mainly in muscle tissue, where it is used to produce energy. As creatine breaks down to form creatinine, it can be eliminated from the body through urination. Most of the time, a person’s kidneys are able to regulate how much creatinine is present in their blood, but when someone consumes too much creatine (more than 20 grams per day), their kidney may not be able to do this effectively and there could be an increase of creatinine levels in the bloodstream.

What Happens If You Don’t Take Enough

For people who take creatine, it is important to get enough water. When you don’t drink enough water while taking creatine, the body will break down muscle tissue to get the water that it needs. That can lead to muscle cramps and a host of other issues like kidney problems. The good news is that getting enough water won’t be too hard if you keep some of these tips in mind:

  1. Drink at least one glass of water before and after your workout.
  2. Consider drinking more than one cup of coffee or tea in a day as part of your fluid intake for the day as well.
  3. Take creatine at least 30 minutes before workouts so that you have time for your body to be properly hydrated during the workout session itself.

How Much Do I Need To Take?

Do you take creatine and wonder how much water you should drink while taking creatine? Take a look at the following general guidelines to find out:

  • After your workout, drink 20 ounces of water.
  • For weight loss, drink 2 liters of water per day.
  • If you’re healthy but want to improve your performance, drink 1 liter of water per day.

Is There Anything I Can Do To Counteract The Side Effects Of Too Little Hydration?

It’s important to be mindful of how much water you drink while taking creatine. If you’re not drinking enough, you may experience side effects like cramps, poor sleep and an inability to focus. To counter these side effects, try the following tips:

  1. Add more fruits and vegetables to your diet – They’re a great source of potassium that helps improve muscle function and reduces cramping.
  2. Stay hydrated with pure water – If you’re feeling dry or thirsty, drink more pure water until those feelings subside.
  3. Keep your skin moisturized – Not only does it keep your skin looking nice and soft, but it also helps prevent dryness which can lead to uncomfortable itchiness.


If you take creatine, it is important to monitor how much water you drink. If you don’t, this can lead to some adverse effects such as dehydration, muscle cramps and heat exhaustion. So be sure to make an effort to stay extra hydrated when taking creatine.