T Nation

Water Intake on Creatine

Should one increase their water intake when using creatine? I have heard/read conflicting info on this. My current intake of water is 1/2 to 1 gallon per day depending what I am doing.

1 gallon is good

I’d guess that it might make sense to drink a bit more during a loading phase.

However, once you are “loaded” you’ll be in equilibrium again. I’d guess that if you are getting reasonable quantities of liquid that your body will figure it all out pretty quickly whether you adust intake or not.

Gotcha, thanks.

[quote]n3wb wrote:
1 gallon is good [/quote]

Um, yea, bad advice. If the guy’s already drinking 1 gallon of water, adding another is not necessarily a good thing.
There is such a thing as too much liquid (water or any other) and some serious side effects (poor digestion of foods because of stomach acid imbalances, low electrolite levels which ruin muscular peformance, etc).

And it completely depends on how much creatine you’re taking in.
Average rule is 12-16oz extra water (on top of the gallon a day you’re drinking already, right?!) for every 5 grams of creatine monohydrate.

So I guess, yea, if you’re taking in 40g of creatine a day, add a gallon
(I’m be phecicious).

Don’t drown yourself, but also, don’t undercut creatine’s effectiveness by lack of hydration.

-1 gallon of liquid (total of all water, milk, teas, etc) in a day is a good marker.
-Add 8oz of liquid for every 100mg caffiene (1 cup coffee worth).
-Add 12-16oz of water for every 5g Creatine Monohydrate.