From the Guidelines
Creatine does not directly cause dehydration, but it may increase your body's water needs due to its mechanism of action, which draws water into muscles, potentially reducing water available elsewhere in the body if not enough fluids are consumed. When taking creatine supplements, it is essential to consider the potential effects on hydration. The process of cell volumization, where water is drawn into muscles, is beneficial for muscle performance but requires adequate hydration to support it 1. To avoid any potential dehydration issues while taking creatine, increasing water intake is recommended. A good guideline is to drink an additional 8-16 ounces (240-480 ml) of water for every 5 grams of creatine consumed. Most standard creatine protocols recommend 3-5 grams daily, taken consistently for optimal results. It is also important to note that creatine supplementation can affect creatinine clearance measurements, potentially leading to misclassification of acute kidney injury, as seen in a study where creatine supplementation did not alter kidney function in a patient with a solitary kidney, but affected creatinine clearance measurements 1.
Some key points to consider when taking creatine supplements include:
- Increasing water intake to support cell volumization and prevent dehydration
- Monitoring renal function, especially in individuals with pre-existing kidney issues
- Being aware of the potential effects of creatine on creatinine clearance measurements
- Maintaining proper hydration to maximize creatine's benefits and prevent dehydration concerns. It is crucial to prioritize hydration when taking creatine supplements, as dehydration can have negative effects on overall health and athletic performance, and drinking enough water is essential to support the benefits of creatine supplementation while minimizing potential risks 1.
From the Research
Dehydration and Creatine Supplementation
- There is no conclusive evidence to suggest that creatine supplementation leads to dehydration 2, 3.
- Some studies have reported that creatine supplementation may cause water retention, particularly in the early stages of supplementation 4.
- However, this water retention is typically transient and does not lead to dehydration 4, 3.
- In fact, several studies have found that creatine supplementation is safe and well-tolerated, with no significant adverse effects on hydration or kidney function 3, 5, 6.
Adverse Effects of Creatine Supplementation
- The most common adverse effects reported with creatine supplementation are gastrointestinal disturbances and muscle cramps, but these are typically anecdotal and not supported by scientific evidence 3.
- Some studies have suggested that high doses of creatine supplementation may cause liver and kidney dysfunction, but these findings are not consistent and more research is needed to confirm these results 4, 3.
- Overall, the scientific evidence suggests that creatine supplementation is safe and well-tolerated, with no significant adverse effects on hydration or overall health 2, 5, 6.