When taking creatine, it is recommended to significantly increase your water intake to support hydration and the supplement's effectiveness. Generally, you should aim to drink at least 3 to 4 liters (12 to 16 cups) of water daily, especially if you are active or working out
. For each 5-gram dose of creatine, it is advised to consume at least 8 to 12 ounces (about 240 to 375 mL) of water to ensure proper dissolution and absorption
. If you are in the creatine loading phase (taking around 20 grams per day split into multiple doses), your water intake should be even higher, potentially up to a gallon (4 liters) daily, to compensate for the increased creatine and the water it draws into muscle cells
. In summary:
- Drink at least 3-4 liters (12-16 cups) of water daily while on creatine.
- Take each 5g creatine dose with 8-12 ounces of water.
- During loading phases or intense activity, increase water intake accordingly, possibly up to 4 liters or more.
- Monitor hydration signs like urine color, thirst, and skin condition to adjust intake as needed
This approach helps prevent dehydration, maximizes creatine benefits, and supports overall muscle function.
