Since creatine is a staple in LuaVíve products and is arguably one of the most misunderstood supplements, we are constantly asked questions concerning its need, its benefits and the myths surrounding it. One of the most common questions asked is how creatine effects your hydration levels and how much water should be consumed while taking the supplement.
Creatine is a safe and widely used supplement which promotes muscle growth and increases strength when combined with a regular weight training regimine. There is a common myth that creatine makes you dehydrated. This simply is not the case. Creatine does draw water from the plasma in your blood stream and stores additional water within your muscles, which is why when you begin taking creatine, your muscles may feel fuller. While this is aesthetically pleasing, the downside is that it can also draw water away from other parts of the body. However this alone does not make you dehydrated, the individual is likely already dehydrated prior to any creatine supplementation.
Nonetheless, we all want to avoid the nasty side effects of dehydration, therefore all athletes, not just those taking creatine, should ensure they are drinking enough water. In general, most people suffer from chronic dehydration, therefore most people should be drinking more water without even taking into consideration creatine intake.
So how much water is enough? The general recommendation for the average person is halve your weight in pounds and drink that many ounces of water per day (when you are not supplementing with creatine). Therefore if you weigh 200lbs you should be aiming for 100 ounces of water a day.
If you are supplementing with creatine (aka ReFuel and/or Creatine Coffee) you should add approximately 16 to 18 ounces on top of your daily intake for every 5 grams of creatine. ReFuel and Creatine Coffee each have 5 grams of creatine therefore if you take one of our products drink 16-18 ounces more each day, if you take both of our products, shoot for 32 to 36 additional ounces of water each day.
You likely will find yourself taking more bathroom breaks throughout the day but who doesn't love more breaks during the workday?