When taking creatine, it is important to drink enough water to maximize its benefits and avoid side effects like muscle cramps and dehydration. Here are the water intake guidelines based on the creatine dosing phase:
- During the loading phase (20 grams per day divided into 4 doses of 5 grams each for 5-7 days), you should mix each 5 gram dose with about 8-12 oz (240-375 mL) of water. Additionally, aim to drink about 3-4 liters (12-16 cups) of water daily in total, which is roughly 1.5 to 2 times your usual water intake. This helps ensure proper muscle hydration since creatine pulls water into muscle cells.
- During the maintenance phase (3-5 grams per day), mix each dose with about 8-12 oz of water and maintain around 2-3 liters (about 8-12 cups) of water intake daily to stay hydrated and support creatine function.
A general practical rule is to drink an extra 750 mL (about 24 oz) of water per day on top of your normal intake while supplementing with creatine. Spreading your water intake evenly throughout the day and consuming sufficient water with each creatine dose helps optimize absorption and reduces risks of side effects such as dehydration or digestive discomfort. Adjust your total water intake based on factors such as your body weight, activity level, environment, and how much creatine you take. In summary:
Creatine Phase| Creatine Dose (grams)| Water per Dose (oz)| Total Daily Water
Intake (liters)
---|---|---|---
Loading (5-7 days)| 20 (4 x 5 g doses)| 8-12| 3-4
Maintenance| 3-5| 8-12| 2-3
These guidelines will help you maximize the benefits of creatine while staying properly hydrated.
