Creatine and Hydration - Why drinking water is important

You probably love the strength and fullness of your muscles when you take creatine monohydrate. Water is the key ingredient that makes this supplement so effective. Water and creatine monohydrate go together, so skimping on them could be detrimental. We'll explain why water is essential when taking creatine and how to stay hydrated to maximize your gains.

Creatine monohydrate: How Does It Work?

It is an excellent supplement for increasing your muscles' energy stores, allowing you to lift more weight, sprint faster, and recover faster. This supplement pulls water into your muscle cells. You may notice a slight weight increase (1-3 pounds) or a fuller appearance within the first few weeks. It is good for your muscles to retain water, as it helps them grow and work harder. It also means that your body requires more water to run smoothly.

Why Hydration is Critical

Creatine monohydrate can cause your muscles to hold more water. This increases your body's water requirement. You may feel sluggish or crampy if you don't drink enough water. Proper hydration keeps your body and muscles stress-free, allowing you to perform at your best. Dehydration can also worsen side effects such as bloating and stomach discomfort, especially during the creatine monohydrate loading phase (20g per day for 5- 7 days).

Water also supports kidney function, which is vital since creatine is processed in your kidneys. Although healthy individuals can use creatine monohydrate, it is essential to stay hydrated. Imagine water as the delivery vehicle that allows the supplement's benefits to be achieved - strength, endurance and muscle growth.

How much water should you drink?

How much water should you drink to get the best results from creatine? Generally, you should aim to drink 3-4 litres (13-17 cups) daily, depending on the climate, size, and activity level. You may need more if you sweat a lot in the gym or live somewhere warm. Here's a quick guide:

• Baseline: Drink 2.5 litres of water daily.

• Add 500- 1000 ml of water to the creatine.

• While exercising, drink 250- 500 ml every 15-20 minutes.

You can tell if you're thirsty, your urine is dark or sluggish, or you feel fatigued.

Tips to Stay Hydrated

These tricks will help you stay hydrated.

• Carry a water bottle: A 1-litre bottle is reusable and makes it simple to keep track of your water intake.

• Add some flavour: If plain water is boring, add a slice or two of cucumber or lemon.

• Set Reminders: Use your phone to remind you to drink at least one glass of water every hour.

• Consume foods rich in water: Oranges, watermelon, and cucumbers are good sources of hydration.

Final Sip

Creatine monohydrate can take your workouts to the next level, but the benefits aren't as great if you don't drink enough water. Hydration fuels your muscles and prevents cramps. Grab your water bottle and aim to drink 3-4 litres of water a day. Make hydration an everyday habit. You'll thank your body, and you will see results. Now, smash that next gym session.