top of page

How Much Water Should I Drink On Creatine?

Updated: Jan 17

The question of how many glasses of water you need to drink while taking creatine is one of the most common questions I received as a personal trainer. The average person should drink 64 ounces or 1.8 Liters of water per day for general health. Now, let’s examine how much water to drink with creatine supplements.

Trainer Kenneth Campbell drinking water

What is Creatine?

Creatine is an organic acid found in food like fish and beef. That doesn’t mean it is without side effects if abused. Taking creatine without the recommended glasses of water will lead to diarrhea, muscle cramps, and dizziness. For these reasons, while taking this amino acid it is important to stay hydrated.

Ensure Proper Hydration

While taking creatine monohydrate you’ll need an increased total body water level for muscle growth. Although creatine is an organic acid it can still be difficult on the body if you become dehydrated.

Mix 3-5 grams of creatine per day while drinking 80 ounces or 2.3 liters of water. This along with 3-5 grams per day of creatine is the recommended intake for athletes during training and loading phase or bulking phase. Most athletes will use a refillable 20 oz water bottle, refilling 4 times per day.

Trainer Denise Bell drinking water

Athletes and Water Intake With Creatine

For athletes it is important to stay hydrated throughout the day and drink water before, during, and after exercise. Make sure you are adjusting your water intake on creatine because it pulls water or draws water out of the body that must be replaced.

Water is essential for life and has many health benefits even if you do not engage in HIIT or athletic activities. Drinking water helps to keep your body hydrated, which is important for many bodily functions. It helps to regulate your body temperature, lubricate your joints, and flush out toxins.

Water and Overall Health

A good amount of water also helps to keep your skin looking healthy and can help to prevent headaches. Drinking water can also help to boost your energy levels and improve your mood. Finally, drinking water can help to keep your digestive system functioning properly and can help to prevent constipation.

Creatine in pill form

Creatine Monohydrate Vs Creatine Hydrochloride (Creatine HCL)

It's especially important to drink enough water while taking creatine, but the amount needed while taking creatine monohydrate and creatine hydrochloride (Creatine HCL) is different.

While the traditional creatine monohydrate form requires additional water intake. Creatine HCL does not. In addition, creatine HCL dissolves in a glass of water better and only requires 1.5 grams per day.

Creatine HCL has a huge advantage over creatine monohydrate. You may be used to seeing grains of creatine at the bottom of your glass of water. This is a clear indication of how creatine monohydrate behaves in the stomach and why additional water is required.

man flexing with water bottle

Effects of Creatine

The effects of creatine are the same regardless of the form you ingest. Creatine improves muscle function during high intensity activities. It is one of the most popular supplements among bodybuilders, athletes, power lifters, and fitness enthusiasts. It provides a boost in energy, provides muscles with nutrients, increases lean muscle mass, and improves endurance.

Drinking enough water while taking creatine is a key factor in its safe usage.

Recent Posts

See All


bottom of page