Creatine is arguably the most well-liked and effective sporting supplement, and it is so popular because it enhances muscle performance and power. However, another common query is whether supplementation with creatine either requires high intake of water or, more radically, leads to dehydration. Let us have a look at the science behind the association between creatine and your hydration level.
The Myth Debunked: Creatine and Dehydration
For many years, a general myth has surrounded the use of creatine supplements that they induce muscle cramps and dehydration. This myth, which has often been perpetuated on anecdotal evidence, has been comprehensively refuted in scientific literature. These assertions have been consistently denied in studies, with the evidence showing that creatine does not contribute to dehydration and, indeed, may even provide fluid balance benefits.
Indeed, studies indicate that creatine can have a beneficial effect on plasma volume at the onset of dehydration. Supplementation with creatine has been demonstrated to lead to an increase in intracellular fluid content—i.e., more water is drawn into the muscle cells—without altering extracellular fluid volumes. This is a beneficial effect on muscle function and performance since water is used for muscle contraction and the transport of nutrients. Rather than causing generalized dehydration, creatine appears to optimize water distribution in the body that includes adding water to muscle tissue.
Furthermore, new research even shows that creatine enhances performance in hot and/or humid conditions through aiding in thermoregulation, maintaining blood volume (hematocrit), and reducing exercising heart rate and sweat rate. This only refutes the idea that creatine introduces risk for dehydration in stressful conditions.
Creatine's Impact on Creatinine and Water
Creatinine is an endogenously produced metabolite of creatine phosphate, and it is predominantly found in muscle tissues. Its urinary concentration also directly correlates with muscle mass, and notably with fluid ingestion. As the intake of water increases, urinary creatinine concentration will similarly reduce as it is being diluted. This highlights the extent to which hydration status can directly influence urinary concentration of creatine-derived products. While creatinine excretion is a physiological function, the dilution effect from too much water intake serves to emphasize that good hydration is paramount for overall kidney function and metabolic waste clearance.
The Role of Water Intake
Aside from creatine supplementation, good intake of water is important for overall health and body function. Your kidneys play a crucial role in water homeostasis, thereby ensuring fluid balance. Inadequate fluid intake can lead to:
- Concentrated Urine: The kidneys retain water and produce highly concentrated urine.
- Increased Risk of Kidney Stones: The concentration of low-solubility urinary products can cause renal lithiasis (kidney stones).
- Urinary Tract Infections: Dehydration can also predispose to urinary tract infections.
Therefore, regardless of whether you are taking creatine or not, proper and regular hydration is most critical for maintaining kidney health, facilitating the excretion of metabolic end-products (e.g., those from protein metabolism), and preventing other health issues.
Conclusion: Hydrate for Optimal Performance
The evidence is overwhelming that creatine will not increase your total fluid intake needs such that you'll end up being dehydrated. Instead, it induces a fine adjustment of fluid within the body to support muscle hydration. Nevertheless, proper daily fluid intake is essential to keep the kidneys healthy, metabolize metabolic waste products, and be in healthy overall condition. As a well-hydrated person, you create optimal conditions for your body to reap the greatest benefits from creatine supplementation and perform at its best.