When taking creatine, it is important to increase your water intake to ensure proper hydration and maximize creatine's effectiveness.
- For each 5-gram dose of creatine, you should take it with at least 12 ounces (about 375 mL) of water to ensure optimal absorption
- Daily total water intake should generally be around 3 to 4 liters (12 to 16 cups) to support hydration and creatine function
- During a creatine loading phase (typically 20 grams daily split into 4 doses for 5-7 days), water intake should increase further, up to about 4 to 5 liters per day, to accommodate the higher creatine doses and associated water retention in muscles
- If you are not loading and just maintaining with 3-5 grams per day, maintaining around 2 to 3 liters daily is usually sufficient, but 3-4 liters is recommended for active individuals
- Drinking an extra 750 mL (about 24 fl. oz) of water per day above your normal intake is also advised while supplementing with creatine
- Monitoring hydration by checking urine color (aim for light yellow) and other signs like skin moisture can help ensure you are drinking enough water
In summary, aim to drink at least 3 to 4 liters of water daily while taking creatine, with each 5-gram dose accompanied by about 12 ounces of water, and increase water intake further during loading phases or intense training periods
