How often and how much water should I drink while taking creatine (a dietary supplement) with Attention Deficit Hyperactivity Disorder (ADHD) to ensure proper hydration?

Hydration Plan for Creatine Supplementation with ADHD

When taking creatine supplements, you should drink at least 2.0-2.5 L of water daily, spread throughout the day using reminders and visual cues to overcome ADHD-related forgetfulness. 1

Water Requirements While Taking Creatine

• The general recommendation for daily water intake is 2.7 L (91 oz) for women and 3.7 L (125 oz) for men from all sources including food and beverages 2, 1
• When taking creatine supplements, adequate hydration is particularly important as creatine increases water retention in muscles during the initial loading phase 3
• For individuals taking creatine, aim to consume at least:
  • 2.0 L/day for women (approximately 8-10 glasses)
  • 2.5 L/day for men (approximately 10-12 glasses) 1

Hydration Schedule for ADHD Management

• Set up a structured hydration schedule with specific times to drink water throughout the day 2
• Consume 250 mL (approximately 8 oz) of water every 1-2 hours during waking hours 2
• Front-load water intake in the morning by drinking 500 mL (16 oz) upon waking 2
• Drink an additional 250-500 mL (8-16 oz) of water 30 minutes before each meal 2

ADHD-Specific Hydration Strategies

• Use visual reminders:
  • Keep a marked water bottle showing time targets for consumption 1
  • Place water bottles in visible locations throughout your home/workplace 2
• Set alarms or phone notifications to remind you to drink water regularly 2
• Use habit stacking - pair drinking water with existing habits (e.g., before taking medication, after using the bathroom) 1
• Track water intake using a smartphone app designed for hydration monitoring 1

Creatine and Hydration Considerations

• Contrary to some myths, research shows creatine supplementation does not cause dehydration or muscle cramps when proper hydration is maintained 3
• The recommended creatine dosage is:
  • Loading phase: 0.3 g/kg/day (approximately 20-25g daily) for 5-7 days, divided into 4 equal doses 4, 2
  • Maintenance phase: 3-5 g/day as a single dose 2, 4
• Lower dose approaches (2-5 g/day for 28 days) may be used to avoid the initial water weight gain associated with loading 2

Monitoring Hydration Status

• Check urine color - pale yellow indicates good hydration 1
• Monitor body weight before and after exercise - significant drops indicate dehydration 2
• Watch for signs of dehydration: headache, fatigue, dry mouth, reduced urination 2
• If exercising intensely, increase water intake to offset sweat losses 2

Special Considerations

• Avoid excessive fluid intake in short periods as it can dilute electrolytes 2
• Consider adding electrolytes (especially sodium) if exercising intensely for over an hour 2
• Morning and evening hydration are particularly important as these are common times to forget drinking water 2
• Consuming creatine with carbohydrates may enhance muscle uptake 2

By following this structured hydration plan with built-in reminders, you can maintain proper hydration while taking creatine supplements, even with the challenges of ADHD-related forgetfulness.