Creatine Supplementation Does Not Help with Dehydration
Creatine supplementation is not recommended for preventing or treating dehydration. According to current guidelines and evidence, there is no support for using creatine as a hydration strategy 1.
Evidence on Creatine and Hydration
Misconceptions About Creatine and Dehydration
- Despite popular beliefs, research has debunked the myth that creatine supplementation causes dehydration or muscle cramps 2.
- A 2021 comprehensive review identified common misconceptions about creatine, including the false belief that it leads to dehydration 3.
What Studies Actually Show
- Research demonstrates that short-term creatine supplementation does not compromise hydration status or thermoregulation in dehydrated individuals exercising in heat 4.
- A study examining anterior compartment pressure during exercise in dehydrated men found that while creatine supplementation caused some transient pressure changes, it did not induce symptoms of dehydration 5.
Recommended Hydration Strategies
For General Hydration
- Plain water remains the recommended standard for general hydration, with approximately 2.7L for women and 3.7L for men daily 1.
- For older adults with dehydration (measured serum osmolality >300 mOsm/kg), increased fluid intake in the form of preferred drinks is recommended 6.
For Exercise-Related Dehydration
- Carbohydrate-electrolyte (CE) solutions (5-8%) are more effective than plain water for rehydration after significant fluid loss 6.
- Low-quality evidence from 8 studies with 204 subjects shows an overall benefit to 5-8% CE solutions compared with water in 10 of 15 outcomes 6.
For Medical Dehydration
- In cases of severe dehydration, isotonic fluids should be administered orally, nasogastrically, subcutaneously, or intravenously 6.
- For older adults with dehydration who appear unwell, subcutaneous or intravenous fluids should be offered in parallel with encouraging oral fluid intake 6.
Special Populations
Older Adults
- Care plans for older adults in institutions should record individual preferences for drinks to promote adequate hydration 6.
- Multicomponent strategies should be implemented in residential care facilities to prevent dehydration in older residents 6.
Athletes
- An amino acid-electrolyte beverage may enhance cellular rehydration rate compared to carbohydrate-electrolyte or flavored water beverages after acute dehydration of around 2% body mass loss 7.
Conclusion
While creatine supplementation has been shown to be safe and not cause dehydration as previously feared, there is no evidence supporting its use as a treatment for dehydration. For dehydration management, healthcare providers should recommend evidence-based hydration strategies using plain water or appropriate rehydration solutions based on the severity and cause of dehydration.