How Much Water Should You Drink With Creatine?

Creatine and hydration are often discussed together, which has led to plenty of confusion about how much water you actually need to drink while taking creatine.

The reality is simpler than many people make it sound.

There isn’t one universal amount of water that every creatine user needs to drink.

Do you need extra water when taking creatine?

Taking creatine doesn’t mean you suddenly need to force down litres of additional water.

Your hydration requirements depend on things such as:

• body size
• activity levels
• how much you sweat
• temperature
• diet
• exercise duration

Someone doing a long, sweaty football session may need significantly more fluid than someone completing a short strength session indoors.

Why is creatine associated with water?

Creatine increases the amount of water held within muscle cells.

This is one reason some people notice a small increase in body weight after starting creatine.

That doesn’t mean creatine is dehydrating you or that you need to compensate by drinking excessive amounts.

What about during training?

Water is suitable for many normal gym sessions.

For longer or particularly sweaty training sessions, electrolytes can become more relevant because sweat contains minerals such as sodium.

This is where hydration becomes more individual.

Can you take creatine and electrolytes together?

Yes.

They serve different purposes and can be consumed together.

REPLAB combines 5g creatine monohydrate with 500mg sodium, 200mg potassium and 60mg magnesium in one daily sachet.

That doesn’t mean everybody needs additional electrolytes at all times. The purpose is to provide a convenient option for active people who already want creatine and electrolytes as part of their routine.

The bottom line

You don’t need to chase an extreme daily water target just because you take creatine.

Drink consistently throughout the day, pay attention to your exercise and sweat levels, and increase fluid intake when your circumstances require it.