We all have heard or read that drinking at least 8 glasses of water is necessary for a healthy body. But what about when we’re taking creatine? How much water with creatine is recommended by fitness experts?
Creatine is one of the most popular workout supplements people are consuming these days. Some say that consumption of creatine can cause dehydration in the body, however, it is pretty much safe to consume and has no side effects on the body, if you take all the required measures.
What creatine does is that it increases the speed at which your body recovers after a workout and increase your muscle mass. It can increase your athletic performance greatly as well. But to get the most out of the creatine supplements, there’s some steps you must follow.
Should Water Intake change when we’re on Creatine Supplements?
Generally, creatine is taken when people are working out and its best to increase water intake when you’re working out.
But creatine may result in bloating as it pulls water into your muscles. It takes water from the plasma and places it all inside muscle cells, which can be good for those who want to look bulky but not so good in the long run.
So, what does that mean?
Once the water is pulled into body muscles, it is inaccessible to the body for vital functions taking place in the heart, brain and kidneys. This can weaken you and make you almost feel like a dry raisin.
Be careful not to have coffee with creatine as it can increase your risk of dehydration due to urination. Coffee increases the body temperature and this results in dehydration.
Alcohol won’t do you any good either as it can cause severe dehydration too. It’s best to stay away from caffeine and alcohol for the time being.
The only way to escape the risk of dehydration is by drinking enough water. Hence, you do need to drink a lot more water when on creatine. Let’s find out just how much we mean by “extra.”
How much Water with Creatine is Recommended?
Well, it’s recommended that you have 3 grams of creatine with at least one full glass of water. Once it is consumed, you should drink more than the usual required glasses of water and keep your body hydrated throughout the day.
Some fitness experts recommend that people should take at least 500 ml of water mixed with 3g of creatine.
The best way to ensure the body is fully hydrated is by drinking water as soon as you feel thirsty, as thirst is a sign of dehydration.
What it can do to Your Body when consumed without Water?
1. Kidney Damage
Usage of supplements can cause stress to your overall body and also can cause kidney problems. Creatine increases kidney stress and also affects renal systems. Metabolites like esters are attached to creatine, which can speed up the absorption of water in muscles. In order to reach the body, these molecules have to travel through the kidneys. This stresses out the kidneys due to the foreign components. However, don’t let this scare you because as long as the body has enough water, you’ll be safe.
2. Mental Effects
We’re sure you already know that water is essential for the body, but if our body is deprived of it, there can be serious repercussions on the brain chemicals. The sensitive mechanisms of the brain are easily affected by the neurotransmitters and hormones when the body is in dehydration mode.
You may notice that without enough water, you’ll start feeling low on energy and less happy too. That’s because water impacts the production of dopamine and serotonin in the brain. Mental illnesses like depression, anxiety, confusion, and nervousness are some of the most common side effects of low dopamine in the body.
We’d say it’s best for people on antidepressants to avoid creatine.
What’s More?
Try incorporating more hydrating drinks such as coconut water, sugar cane juice, smoothies, and fruits. This will help you keep your body fresh with fluids.
Different bodies react in a different way with creatine use. Some may be able to gain more weight due to more water retention. That’s exactly why you should make sure you drink more water than usual when consuming creatine. You must also consult a physician before you start consuming creatine as it may affect you adversely. However, proper diet and consumption of fluids regularly will help you get the full benefits of this supplement.